The Merry Monk...
All Things Fermentation, and Gut Health
All Things Fermentation, and Gut Health
Maintaining a healthy balance of microbes in your gut will contribute to having a more robust immune system, better digestion, better moods and generally better overall health. But we must be aware of what we are feeding them.
Hi am Dr. Holly, founder of The Merry Monk….all things fermentation and gut health. I’m delighted to have you join me and to take you on a journey into the microcosm of your gut. Discover how to unlock the power of optimal health through nurturing a healthy gut…. by understanding the critical role of your microbiota, appreciating that what we feed them…like fiber-rich prebiotic foods helps them release molecules that your body thrives on! And let me teach you how to make probiotic rich fermented foods full of beneficial microbes.
The term Multiverse is a buzz word being used a lot these days in schools to describe multiple modes of learning, say ‘virtual reality’ versus in ‘actual reality’.
An even better example of alternative viewpoints would be the contrast between microscopic and macroscopic universes. Think about it, can you imagine a bacterium in your gut being aware of how you are feeling as you eat and hamburger and fries? And yet the molecules that a particular bacterium produce as a result of your eating that burger and fries can have a profound impact on how you feel, more on that in a minute.
But to make the point, when we consider the vastness of the outer cosmos of the universe holding trillions of stars, which are distant suns with their planets in orbit, making up galaxies, that macrocosm is inconceivably large as compared to our neighborhoods, cities, and countries that make up our ‘world’ and our perceived universe. So, too is the inconceivable vastness of the community of trillions of microbes (bacteria, yeasts) inside and around us. According to Dr. Sonnenburg, microbiome researcher and GI specialist, ‘there are more microbes present on your hand than there are people in the world’.
Not only are there vast amounts of microbes associated with our bodies but there are thousands of different species, particularly in their primary residence, the large intestine of our gut. “The average American adult has approximately 1,200 different species of bacteria residing in their gut” states Dr. Sonnenburg, and although that may sound like a lot this is much less vast than the appx. 1,500 different species found in the guts of tribes that are more agrarian, think hunter-gatherer diet. And, yes, the diversity is important, as is the types of species, because the ‘post-biotics’, molecules released by microorganisms as they ferment your leftovers, varies by strain and some are hugely beneficial, whereas others are not.
The highly processed Western diet, sometime referred to as ‘SAD’ for Standard American Diet, largely favors strains that release harmful post-biotics.
A case in point, researchers at Cleveland Clinic in Ohio found that a molecule called TMAO (trimethylamine-N-oxide) is a key blood indicator for cardiovascular disease. This molecule just happens to be a post-biotic of a species of microbes that predominates in the gut of meat eaters, so these microbes proliferate in response to a meat diet and produce a by-product that is a known blood indicator for people at high risk of heart attacks and strokes.
Conversely, microbial species such as strains of Bifidobacterium, that ferment the fiber from a vegetable rich diet and make SCFAs (short chain fatty acids) such as butyrate, lead to an increased sense of well-being by providing energy to our colon cells and alleviating inflammation by strengthening the mucosal lining in our intestinal cells. Furthermore, recent studies by Cal Tech researchers have shown that certain gut microbes play a critical role in serotonin production, that ‘feel good’ neurotransmitter is also related to lowering the incidence of IBS (irritable bowel syndrome), CVD (cardiovascular disease) and osteoporosis…no wonder it makes you feel happier!
But again let me emphasize, the predominance of the species of microbes, good guys versus bad guys, is modulated by your diet, that’s why I often say not only ‘you are what you eat’ but also ‘you are what they eat’! Allow me to show you how you can encourage your gut microcosm to be your friends!
In the Merry Monk seminars and the “Going with your Gut” workshop series you will learn all about the importance of gut health, causes of imbalance, preventative ways to protect your gut environment, the importance of probiotics and all about the wonderful world of fermented foods and beverages. You will learn how to prepare your own fermented products and starter cultures will be available. By making your own fermented foods and beverages you can tailor them to your tastes and save money versus buying store-bought varieties. For more information and to enroll in workshops please visit us at Merrymonkferments.com.
A Sante ! (to your Health!)
Holly
Written by: Dr. Holly Huffman, Professor of Biochemistry and Cell Biology, and founder of The Merry Monk, LLC
