After 15 days of antibiotics, boosting my microbiome is a top priority.

Mahalo to everyone who reached out with your love and support during my recent and painful oral health experience. Since my surgery, things have gotten progressively worse, and I spent most of the week in bed with a nasty infection requiring strong antibiotics. (And I consider myself healthy! How did this happen? Antibiotics kill the good bacteria in our gut - the bacteria that keep us healthy. I am left suffering from a medical paradox!) This scary infection left me no choice. But I do have a choice on how to help my gut bounce back. From sauerkraut to Kavas, kombucha to yogurt, I'm consuming a variety of probiotic cultures to help me heal and recover from the devastating effects of antibiotics.

Forced to rest, I'm making the best of my time, cultivating my mind, and feeding on creativity. I'm working on a new book as well as completing details for the forthcoming Immune Boosting Holistic Culinary Classes. My massive oral ordeal made the filming of this yummy production come to a screeching halt. But I know that staying positive and having patience will pay off in the long run. My first priority is returning to good health. And that’s where the subject of this blog comes in: Here are ways to boost your microbiome to get healthy and to stay that way!

The plan is to have the first series of classes available this fall, and I guarantee them to be delicious and fun. Can you believe it's almost spring ⁉️

So, here’s to a healthy microbiome! Each of us has around 40 trillion bacteria in our bodies, and most of them hang out in our gut. Hundreds of species of bacteria live there. Each plays a unique role and requires different nutrients (ingested food) for growth. Our body is counting on us to feed the good bacteria. Regardless of age, medical condition, or heritage, a healthy microbiome is essential for a healthy body, so listen up if you are ready to fall in love with all those bacteria bubbling in your belly.

The gut microbiome is getting a lot of attention these days, and for a good reason. Healthy gut bacteria are responsible for our overall health, including mental health. Harmful bacteria contribute to many diseases, even depression. Good bacteria have little mood elevators that produce pleasant chemicals like serotonin and dopamine around the clock.

It's hard to imagine the hundreds of species of bacteria living in our gut. Each plays a unique role and requires different nutrients for growth. Our health is counting on us to feed the good bacteria.

Many factors affect the bacteria ratio in our gut microbiome. I've put together a list of 11 suggestions to guarantee your microbiome is happy and healthy.

1. Eat a variety of fruits and veggies. They are the best sources of nutrients for a healthy microbiome.

Vegetables are high in fibers, indigestible by humans, but absorbed by healthy bacteria in your gut, including the beneficial Bifidobacteria. People who eat a diet rich in fruits and vegetables are less likely to harbor disease-causing germs. Some of the best vegetables to fuel your microorganisms include:

Leeks
Onions
Asparagus
Broccoli
Spinach
Artichokes
All leafy greens
Bananas
Apples
Berries

Eat fruits and veggies that you love and your body will do the rest.

2. Cut out the Crap

Reduce or eliminate sugar and processed foods. Ban all junk food from your life. (At least, do your best. 😇) You're already a sweetheart! You risk starving your microbiota to death if you consume too many simple sugars on a regular basis. Fast-digesting sugars, also known as monosaccharides, are metabolized so quickly that bacteria don't have time to eat them! In addition, hungry, sugar compounds will eat away at the lining of your intestine, which can cause inflammation. YUCK - To promote a happy and healthy microbiome, change your diet to include more foods containing complex carbohydrates.

Here's a list of alternative sweets that will make your cravings and your stomach happy! Use them sparingly and enjoy every bite.

Raw local honey
Maple syrup
Dark Chocolate (70% cacao or more) YAY!
Coconut sugar
Palm Sugar
Also, look out for nasty monosaccharide sources that are hidden. Sugar is in foods we wouldn't expect. Monitor the hidden sugar levels in smoothies, nut butters, protein bars, salad dressings, and even that gut-favorite yogurt! 80% of all grocery items have hidden sugars. Read labels!

3. Eat Prebiotic Foods

There is a lot of talk about probiotics but what about prebiotics?

When we talk about a healthy microbiome, the first thing we think of is probiotics. But there is another star player here too. Perhaps you’ve never heard of “prebiotics” but they are intricately woven into our gut’s fabric with probiotics to create a healthy tapestry.

Prebiotic foods are primarily fruits and veggies that are mainly fiber or complex carbohydrates that human cells cannot digest. Instead, certain species of bacteria in the gut break them down and use them for fuel.

Along with probiotics, prebiotic foods are our preventive health care program. Eat them, and you will not need to purchase expensive probiotic products. Unfortunately, Western fast food and processed diets do not incorporate nearly enough prebiotic foods. The diversity in our diets has been compromised, and a healthy gut demands variety. About 75% of the world’s foods come from only 12 plants and 5 animals. That’s a staggering realization when we think of the thousands of plant species the Earth provides This is not nearly enough variety for our guts to be healthy.

Resistant starch can also be prebiotic. This type of starch is not absorbed in the small intestine and passes into the large intestine, where the microbiota breaks it down. Prebiotics promote the growth of several types of beneficial bacteria, including Bifidobacteria. Some studies suggest ‌prebiotics could also reduce risk factors for specific health conditions by decreasing levels of insulin, triglycerides, and cholesterol.

4. Consume Probiotics too. 👍

Your gut's best friend is probiotics.

Probiotics are living microorganisms high in healthy bacteria, which help guarantee that your gut is primarily filled with beneficial good guys. Probiotics do not significantly change the microbiome composition in healthy people. Still, they can improve microbiome function and help restore the microbian, especially after taking antibiotics or eating a poor diet high in sugar.

You can get a probiotic supplement at your local health food store, but because everyone's microbiome is different, ask your health practitioner which types of cultures are best for you. There are a lot of probiotic products on the market that claim to have living cultures but don't, so do your homework.

5. Fermented foods are excellent sources of probiotics 👍. They are cost-effective, easy to make, and delicious.

Fermented vegetables and cultured dairy products are rich in beneficial lactobacillus. Yogurt is a popular choice, but if you're going to consume a lot, be sure it's sugar-free because harmful bacteria thrive on sugar!

There are a variety of other foods that are high in beneficial microorganisms. Kombucha is quickly gaining popularity as a probiotic beverage. You can also eat fermented pickles, kimchi, and kefir to keep your gut happy and healthy. To benefit from any store-bought fermented foods, make sure they contain live active cultures and not to much sugar.

Eat a variety of fermented foods to benefit your microbiome from disease-causing bacteria in your intestines. Nature teaches us how everything thrives better when there is diversity. I’ve included one of my fast-track, potent probiotic-rich sauerkraut recipes at the end of this article.

Some common fermented foods are:

Yogurt
Kefir
Kimchi
Sauerkraut
Fermented Vegetables
Tempeh
Miso
Homebrewed and fermented drinks, such as beer, wine, Jun, and kombucha

6. Limit Your Intake of Red Meat.

Industrial meat brands use antibiotics to raise their livestock, which is terrible for the animals and your stomach. Multiple studies show vegetarians have healthier microbiomes, and for obvious reasons. A vegetarian's stomach contains far fewer disease-causing bacteria than an omnivore's. However, it's unclear whether this is because of a lack of meat consumption or because vegetarians and vegans ingest significantly more fiber than the average meat-eating person.

If you are a meat-eater, only consume humanely-raised, grass-fed, antibiotic-free meat. How do you know it is antibiotic-free? Ask your butcher or store clerks. If they do not know, don't buy it. The more people who demand food intended for the people and the planet to regenerate, the faster we can turn around the corruption of the industrial food complex and big pharma.

7. It’s time for you to go to bed!

It's critical to get adequate sleep. According to multiple studies, people with unpredictable sleeping patterns are at risk of changing their microbiome and developing inflammatory disorders. Make an effort to get at least 8 hours of sleep every night. Rest when you are tired. Don’t feel guilty when you take a nap. Go to bed at the same time each night. Limit your use of caffeine, especially later in the day. Don’t eat before you go to bed.

8. Get outside and get your body moving.

Your bacteria believe that if they're working so hard to keep you healthy, you should do the same! Physically active people have healthier and more diversified microbiomes. Exercise is one of the best ways to de-stress after a long day. Even 30 minutes of walking could significantly impact your gut health, allowing these tiny microorganisms to continue to manage your stress levels and maintain your mental health.

9. Make time for yourself to reduce stress😇

Explore meditation, mindfulness, yoga, or tai chi. Maintaining a sense of balance in your life will not only benefit your mental and emotional well-being but your gut as well. Stress can have a terrible impact on your microbiome, and you need a healthy microbiome to help you deal with stressors. If you're not careful, you may find yourself stuck in an unhealthy cycle if you don't take time to relieve stress and re-energize.

10. Avoid Antibiotics.

Antibiotics are your gut's deadliest enemy if probiotics are your gut's best buddy!

Antibiotics function by eradicating all bacteria, making them highly successful in treating infections but extremely harmful to your microbiome. Antibiotics weaken your gut’s defense, leaving you vulnerable to other illnesses. They cannot distinguish between good and dangerous bacteria in the intestines and operate on the basis of a "kill now, ask questions later" strategy.

If you must take an antibiotic, be sure you eat plenty of fermented foods or take a quality probiotic every day to help replace your gut bacteria. If you do not address the side effects while taking the medication, your health will suffer.

Antibiotics are often misprescribed and unnecessary, but they can also SAVE YOUR LIFE. Do your due diligence before taking any medication that can have harmful effects on other parts of your precious body. Ask your doctor specific questions about your prescription. This is a reminder to be your own best health advocate.

11. Eat a variety of healthy foods.

Eating a diverse diet rich in whole foods will aid in making a diverse microbiome.

Mama Donna's Microbiome Shopping List:

Vegetables to ferment
Fresh fruits and vegetables in season
Bones to make Bone Broth
Yogurt - Kefir
Miso
Kimchi
Whole Grains
Beans
Lentils
Chickpeas
Leeks
leafy greens
Onions
Garlic
Turmeric
Ginger
Nuts
Seeds
Apple cider vinegar
Pure cocoa powder and dark chocolate

Polyphenols from cocoa can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia.

Always shop organic, fair-trade sourced, GMO-free and as locally available as possible. Chemical fertilizers, pesticides, and herbicides are NOT gut-friendly.

A Few Side notes for special microbiome conditions:

Trust your body and do your research. You are your best health advocate. Some people love tempe, which is an excellent microbiome food. But it does not agree with me. I listened to my body on this one!

Whole grains contain indigestible carbs that promote the growth of beneficial bacteria within the gut microbiome. People sensitive to gluten know better not to eat grains high in gluten, including wheat, rye, and barley, as they increase intestinal permeability and inflammation.

Breastfeeding and pregnancy: If you ate healthily and breastfed your child, you did good! If you are considering having a baby, breastfeeding will help your infant develop a healthy microbiome, which will help protect your child against certain health conditions throughout their life. The healthier you are, the better chances your unborn baby will be. Breastfeeding also saves you a lot of money and is very convenient.

Our body is an extraordinary miracle. The more you learn about your precious body, the better chances you have to live a vibrant life. Get to know those trillions of bacteria. You'll be glad you did.

Microbiome Resources

Washington Education https://depts.washington.edu/ceeh/downloads/FF_Microbiome.pdf
Zack Bush https://zachbushmd.com/knowledge-base/
Sally Fallen Morell https://nourishingtraditions.com/about/
NCBI https://www.ncbi.nlm.nih.gov/pubmed/25873374

In Summary: Eat like your life depends on it because it does.

A healthy gut microbiome is your defense against disease. 80% percent of our immune system lives in our gut. Eat a diverse diet loaded with fresh fruits and vegetables. Whole food is your gut’s friend. Processed high-sugar foods are your gut’s enemy. Good bacteria is a well-armed defense system to keep you healthy, but it's up to you to keep the reinforcements coming daily. Eat to live!