9 Tips to rebuild your microbiome

The Gut Microbiome:

by Megan Knobloch & Dr Gavin Anwell

"A very varied diet with a lot of fibre is a great place to start healing your gut microbiome."
Head of Research

Here are the essentials of what you should do to increase the biodiversity of your gut microbiome, written by our very own Gut Microbiome Consultant, Megan, using supporting videos from Dr. Michael Gregor at Nutritionfacts.org:

Researchers have shown that a more plant-based diet may help prevent not only allergies, but also treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure.

Health-promoting effects of gut biodiversity include boosting our immune system, improving digestion and absorption, making vitamins, inhibiting the growth of potential pathogens.

Read more here

The most important part of increasing your gut microbiome diversity is eating a wide variety of fibre. Along with that, try to ensure all of the following food groups are eaten regularly:

  1. Beans & Pulses.
  2. Fruit & Berries.
  3. Common cruciferous vegetables include broccoli, cabbage, collards, and kale.
  4. Nuts or other seeds.
  5. Whole grains such as oatmeal or so-called “pseudograins,” like buckwheat, and quinoa.
  6. Fermented foods

Read more here

Sam explains why probiotics could cause dysbiosis.

Probiotics are synthesized to contain a very small number of strains of certain bacteria and this can be potentially cause dysbiosis of your microbiome. This is because the effects of adding large amounts of a few very specific bacteria to a system cannot be deduced, due to the non-linearity of an ecosystem.

Every person’s Microbiome is different, with different levels of each type of bacteria within it. If we did know how adding certain types of bacteria to a system would change it, then a one-size-fits-all probiotics solution just doesn’t make sense.

What needs to be improved is the Biodiversity of your microbiome. This means increasing the amount and number of types of bacteria in your gut.

Fermented foods contain a large variety of different microbes and therefore add to the diversity of your microbiome without the potential for dysbiosis.

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Acne is an epidemic skin disease of industrialized countries, reaching prevalence rates of over 85% of teenagers. In the U.S., acne nowadays persists even after adolescence into the third decade of life in nearly half of men and women.

But it’s considered “a disease of Western civilization”—meaning, in some places, like Okinawa, it was rare or even nonexistent.

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Bad for the gut, bad for the heart, and leads to bone loss.

Sadly, bone fractures are one of the side effects that disproportionately plagues children placed on ketogenic diets, along with growth stunting and kidney stones.

Ketogenic diets may cause a steady rate of bone loss, as measured in the spine, presumed to be because ketones are acidic; and so, keto diets can put people in what’s called a “chronic acidotic state.”

Read more here

Antibiotics destroy your microbiome, with no filter. Studies have shown that it takes as long as 2 years for your internal microbiome to regrow after one round of antibiotics. The overuse of antibiotics for conditions that aren’t severe leaves one in a worse place than before they were taken. Your microbiome is essential to protect against infection and attack from pathogenic microbes.

Read more here

Megan Knobloch

Communications Director, JooMo LTd.

Dr. Gavin Anwell

Medical Advisor, JooMo LTD.
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