Our Microbiome - our symbiont

"Interactions between hosts and their microbiota, that together form the “holobiont” [1,2,3], influence various aspects of an animal’s biology, including nutrition [4] and behavior [5]. Growing evidence indicates that the microbiota can also have important consequences on the ways hosts interact with each other, for instance by triggering aggregations [6,7], guiding mate choice [8,9] or allowing kin discrimination [10]. How these complex host-microbe interactions are mediated is an open question." (9) 

Gut bacteria make a variety of brain neurotransmitters in addition to serotonin, which is also necessary for the muscle movement of the gastrointestinal tract. 

"Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood. For example, gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both mood and GI activity." (10)

The vagal nerve acts as a channel between the brain and the intestinal system. Small molecules can be transported from the intestines to the brain or from the brain to the gut in addition to nerve signals. (11) 

Signaling the brain by way of the vagal nerve may be how microbiome species can affect our mood.

Some people may need to avoid foods that contain bacterial species or that promote their growth. Problems with the intestinal lining can leave more porous openings between cells and larger undigested food particles and microbes may be more able to enter the body. Overgrowth of bacteria can lead to gassy bloating and may be called SIBO, Small Intestine Bacterial Overgrowth. Gut dysbiosis is a descriptive phrase suggesting dysfunction of the biome -the lifeforms found in the gut.

Tips for healing a leaky gut, or gut dysbiosis problem would include avoiding fiber rich foods or raw fruits and vegetables. They help support growth of the microbes in the intestines until after the symptoms improve. Avoiding live culture product like yogurt and Kim chee or having only a small amount might also help. The probiotic rich foods have been listed in a plan known as the Low FODMAP diet. The letters refer to different types of fibers.

Oregano essential oil has been found healing for the intestinal lining (13) and citrus peel also has been found to have digestive health benefits. (14) Citrus peel is a Traditional Chinese Medicinal for digestive and respiratory health. People with mast cell overactivity or histamine problems might be made worse with citrus. See: MCAS/Histamine page, Citrus peel benefits page.

Hydrolysable tannins can be soothing in a Creole style gumbo soup. Gumbo file is powdered sassafras leaves which was used as a thickener and emulsifier by indigenous Americans. It also has healing benefits and was a main export of colonial America in the 1700s. It was called Choctaw spice then. Research into their use in medications is underway, (16), I just eat some Gumbo file everyday in baked goods as an egg replacer, and in soup or sauces.      

     Pomegranate peel and walnuts are also a source of hydrolysable tannins. Healthy microbiome species can help health by turning some indigestible chemicals or ones that are not bioavailable - not absorbable in an active form - into a chemical form that is absorbable. Urolithins made from pomegranate peel nutrients are able to cross the blood brain barrier and reduce inflammation within the brain.(16) 

• See the second half of the post ACE2, Diarrhea, & COVID19, it gets complicated, for a list of foods that contain hydrolysable tannins, and a list of foods with fiber that has soothing mucilaginous fiber which is also healing for the intestinal lining and microbiome.

In excess tannins are an irritant, whether hydrolysable - water attracting - or condensed, and can cause kidney injury and bowel pain. They are diuretics and can cause a significant increase in urine output.

Some emulsifiers can disrupt the intestinal lining and increase the leaky bowel type problems of autoimmune or allergy type intolerances developing. (18)

Adequate vitamin D helps the body to not over-react to proteins that seem like our own. 

• "Autoimmune diseases tend to share a predisposition for vitamin D deficiency, which alters the microbiome and integrity of the gut epithelial barrier." (19)
• "Microbiome studies in systemic autoimmune diseases demonstrate unique microbial patterns in Inflammatory Bowel Disease, Rheumatoid Arthritis, and Systemic Lupus Erythematosus to a lesser extent, whereas there is no single bug or pattern that characterizes Multiple Sclerosis." (19)

Lectins in plant foods can be a digestive problem that varies based on blood type chemistry. (15) Certain beans or other vegetables or fruits might be more of a food intolerance problem while others are beneficial depending on your own blood chemistry. Lectins can cause clumping of proteins that are reactive, like allergens and antigens in the immune system, and not cause problems for proteins that do not react/recognize them. This information is not used in standard health care treatment yet, something to look into for yourself. Always use caution when products are being offered, other sources might be available at a less expensive price.

Alcohol is not beneficial for gut health in quantities above a serving or two. If drinking alcohol, it can be protective to also have water to rehydrate and replace sodium, magnesium and potassium, which are lost in increased urine output. Alcohol is a diuretic like coffee or strong tea. B vitamins are also depleted by the detoxification of alcohol. Citrus peel was found to help repair leaky gut problems, caused by alcohol, in an animal based study. (14)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.