Everything
You Need
to Know
About
Probiotics Master Guide
Microbiome
a
All in Onend
Probiotics
Your Microbiome Plays a Big
Role In Overall Health - Learn
Why and How You Can
Improve It
made with
What Probiotics Should I Be
Taking?
Microbiome Plus+ offers an advanced probiotic and prebiotic that
have been proven to be effective in a number of clinical trials.
Here are some of the benefits:
* Improves Digestive Health
*Boosts Immune
* Helps Maintain a Healthy Microbiome
* Increase Vitamin D
* Lowers Cholesterol
* Improves Mood and Energy Levels
* Helps with Weight Loss
* Improves Overall Health
On sale for $34.95
1. What Probiotics Should I Be Taking?
4. The Microbiome and Bile Metabolism
5. The Evolution of Microbiome
6. How to Eat Right for a Healthy Microbiome
7. How Dietary Fats Influence the Microbiome
8. Ultimate Guide To Microbiome Reboot in Under 30
9. 5 Benefits of Probiotics in IBS (Explained at the
10. How Do Probiotic Supplements Work?
11. IBS is beyond irritating, and you don’t have to live
12. Heartburn has nothing to do with the heart and
13. Women and their famous gut feelings
14. Probiotics for Constipation - Predominant for IBS
15. Probiotics Help You Absorb Nutrients
16. Ulcerative Colitis and the Role of Probiotics (A
17. Lactobacillus Reuteri NCIMB 30242 Reduces Bad
18. How L. reuteri NCIMB 30242 Increases Vitamin D
19. Probiotics and Anxiety- The Gut Emotions
20. Probioitcs Increase Energy Levels
21. Probiotics and Antibiotics
23. How Probiotics Help Boost The Immune System
24. How Probiotics Help Yeast Infection
26. Probiotics for Hair, Skin and Nails
27. Do Probiotics Help With Weight Loss?
30. Prebiotics Help with Stress and Anxiety
31. 5 Reasons Why Probiotics and Prebiotics Should Be
32. Prebiotics and Probiotics Work Best Together
33. The importance of the probiotic strain Lactobacillus
reuteri NCIMB 30242
34. 10 More Reasons to Take Probiotics
35. The Importance of Microbiome Genetics
36. Health Benefits of Probiotics
37. Could There Be More to the Proverb “The Way to a
Person's Heart is Through His Stomach”?
38. How Dogs Benefit from Probiotics
40. What Probiotics Should I Be Taking?
Congratulations on taking the first step toward a healthier you by
downloading this book. This book encompasses an evidence-based
approach pertaining to the restoration and healing of your gut.
Our body harbors over 10-100 trillion microbial species with a
predominance of these bacteria in the gut. These microbes or
microbiotas, along with their enclosed genetic material, constitute a
highly organized Microbiome. Our delicate Microbiome is prone to
damage by everyday factors, most importantly, by our current
standard Western dietary pattern. Through this book, you'll get an
insight into the rationale behind keeping your gut and the Microbiome
healthy. We have shed light on the benefits of consuming live
beneficial bacteria or probiotics, which when administered in
adequate amounts confer a health benefit on the host. In particular,
you'll learn about how a probiotic named Lactobacil us reuteri NCIMB
30242 benefits our body beyond the domains of the gut, such as
optimizing our cardiovascular health by lowering bad cholesterol
levels.
Moving forward, this book will walk you through the common ailments
faced by a malfunctioning gut, for instance, a leaky gut barrier and
development of IBS as well as one of the most effective solutions to
revamp the integrity of the gut barrier ─ i.e. probiotics. Since "all
disease begins in the gut," we encourage you to keep other bodily
systems and your health stable by maintaining the balance of your gut.
DR. RASHEED HUMA
Muthupandi is a Microbiologist and healthcare administrator professional with expertise in Nutrition and healthcare management
he profound clinical experience and proficiency have
enabled her to achieve credibility in writing for various medical
companies across the globe. She is the author of more than 50
articles. He is based in India in the South nation where he is
continuing with his writing career.
From the Author
My extensive area of expertise in the field of gastroenterology, in essence,
motivated me to serve as one of the authors for microbiome plus. I assure you
that the evidence-based facts contained in this book are free of the market hype.
Writing this book also helped me understand the product and the Microbiome
on a deeper level.
Metabolism
The Microbiome
Your microbiome performs essential functions for your body, it is important that it is healthy and balanced1-3.
Recent evidence shows that your early childhood4, 5, modern medicine6, and
diet7 could have contributed negatively to the function of the microbiome
and thus your health
Bile metabolism is an important function of the microbiome and poor bile
metabolism can lead to disease8-15
Regaining microbiome and bile metabolism health requires serious lifestyle
changes and or specifically formulated dietary supplements
The microbiome is the community of natural and essential organisms that live in
your gut and perform functions necessary for your health like helping to digest
your food2, ensuring appropriate immune function3, and maintaining your
metabolic health16, 17.
The bacteria that live in your gut are essential and good for your health.
The microbiome is assembled and shaped between the ages of 0-4 years old and it has been shown recently to be negatively affected by C-section delivery4,
insufficient breastfeeding18, antibiotic use6, an overly hygienic environment19,
and poor diet7.
The health of your microbiome is largely a result of your childhood and diet but
is also the result of environmental factors such as the use of oral antibiotic and the presence of disease6, 20, 21.
The Microbiome of people with cardiovascular disease22, irritable bowel
syndrome (IBS)10, irritable bowel disease (IBD)13, low vitamin D23 and
osteoporosis24, and other diseases such as obesity25, liver disease26, and type
two diabetes mellitus (T2DM)27 are notably different from those who are
considered to be healthy.
The differences between a normal and unhealthy microbiome can be the result of
disease or can be the cause of disease, both having a negative impact on your
health.
To help restore your microbiome you must significantly and permanently change
your diet by supplementing your diet with the specific bacteria required.
One important function of your microbiome is maintenance of a healthy bile
metabolism.28-30 Bile is involved in digestion of food, absorption of fat,
absorption of cholesterol, removal of cholesterol from the body, production of
hormones, absorption of vitamins, production of vitamins, and act on receptors
found to be essential in weight management and glucose metabolism.
Healthy bile metabolism in the gut is important for the regulation of cholesterol balance28, 30, inflammation leading to IBD13, 14, in irritable bowel syndrome
(IBS)10, severe types of diarrhea31, and maintaining healthy levels of vitamin D
and calcium in blood23, 32.
Bile metabolism can be disrupted by a poorly formed or damaged microbiome
(bacteria in your gut)10, 13, 14, 28, 33. Permanent and stringent changes in your
diet and daily supplementation are the only ways to repair the microbiome and restore its function.
For people who have cardiovascular disease, low vitamin D and osteoporosis,
and IBD, IBS, and some severe types of diarrhea there is evidence that your
microbiome and bile metabolism could be causing and or could be affected by
your disease and that daily supplementation of your microbiome with L. reuteri
NCIMB 30242 bacteria can help to boost and restore the normal balance of the
microbiome and bile metabolism.
What is the Microbiome?
The human microbiome is the population of more than 100 trillion
microorganisms that live in our gut, mouth, skin and elsewhere in our bodies34.
These microbial communities have numerous beneficial functions relevant to
supporting life. They are needed to digest food, to prevent disease-causing
bacteria from invading the body, to develop and maintain the immune system,
and to synthesize essential nutrients and vitamins.
The total number of genes associated with the human microbiome exceeds the
total number of human genes by a factor of 100-to-one. With the advancement
of genomic technologies, the capacity of this “second genome” to influence
health can now be harnessed as a function of the whole community.
References
1O'Hara,A.M. & Shanahan,F.
The gut flora as a forgotten organ. EMBO Rep. 7, 688-693 (2006).
2Gill,S.R. et al.
Metagenomic analysis of the human distal gut microbiome. Science 312,
1355-1359 (2006).
3Chow,J., Lee,S.M., Shen,Y., Khosravi,A., & Mazmanian,S.K.
Host-bacterial symbiosis in health and disease. Adv. Immunol. 107, 243-274
(2010).
4Dominguez-Bello,M.G. et al.
Delivery mode shapes the acquisition and structure of the initial microbiota
across multiple body habitats in newborns. Proc. Natl. Acad. Sci. U. S. A 107,
5Palmer,C., Bik,E.M., DiGiulio,D.B., Relman,D.A., & Brown,P.O.
Development of the human infant intestinal microbiota. PLoS. Biol. 5, e177
(2007).
6Sullivan,A., Edlund,C., & Nord,C.E.
Effect of antimicrobial agents on the ecological balance of human microflora.
Lancet Infect. Dis. 1, 101-114 (2001).
7Wu,G.D. et al.
Linking long-term dietary patterns with gut microbial enterotypes. Science
334, 105-108 (2011).
8Mudaliar,S. et al.
Efficacy and Safety of the Farnesoid X Receptor Agonist Obeticholic Acid in
Patients With Type 2 Diabetes and Nonalcoholic Fatty Liver Disease.
Gastroenterology(2013).
9Roberts,R.E. et al.
The relationship between postprandial bile acid concentration, GLP-1, PYY
and ghrelin. Clin. Endocrinol. (Oxf) 74, 67-72 (2011).
10Duboc,H. et al.
Increase in fecal primary bile acids and dysbiosis in patients with diarrhea-
predominant irritable bowel syndrome. Neurogastroenterol. Motil. 24, 513-
517 (2012).
11Haluzikova,D. et al.
Laparoscopic sleeve gastrectomy differentially affects serum concentrations of
FGF-19 and FGF-21 in morbidly obese subjects. Obesity. (Silver. Spring)
(2012).
12Patti,M.E. et al.
Serum bile acids are higher in humans with prior gastric bypass: potential
contribution to improved glucose and lipid metabolism. Obesity. (Silver.
Spring) 17, 1671-1677 (2009).
13Duboc,H. et al.
Connecting dysbiosis, bile-acid dysmetabolism and gut inflammation in
inflammatory bowel diseases. Gut(2012).
14Ogilvie,L.A. & Jones,B.V.
Dysbiosis modulates capacity for bile acid modification in the gut
microbiomes of patients with inflammatory bowel disease: a mechanism and marker of disease? Gut 61, 1642-1643 (2012).
15Lenicek,M. et al.
Bile acid malabsorption in inflammatory bowel disease: assessment by serum
markers. Inflamm. Bowel. Dis 17, 1322-1327 (2011).
16Cani,P.D. & Delzenne,N.M.
The role of the gut microbiota in energy metabolism and metabolic disease.
Curr. Pharm. Des 15, 1546-1558 (2009).
17Cani,P.D.
Crosstalk between the gut microbiota and the endocannabinoid system:
impact on the gut barrier function and the adipose tissue. Clin. Microbiol
Infect. 18 Suppl 4, 50-53 (2012).
18Morowitz,M.J. et al.
Strain-resolved community genomic analysis of gut microbial colonization in a
premature infant. Proc. Natl. Acad. Sci. U. S. A 108, 1128-1133 (2011).
19Bach,J.F.
The effect of infections on susceptibility to autoimmune and allergic diseases.
N. Engl. J Med 347, 911-920 (2002).
20Dethlefsen,L., Huse,S., Sogin,M.L., & Relman,D.A.
The pervasive effects of an antibiotic on the human gut microbiota, as
revealed by deep 16S rRNA sequencing. PLoS. Biol. 6, e280 (2008).
21Clemente,J.C., Ursell,L.K., Parfrey,L.W., & Knight,R.
The impact of the gut microbiota on human health: an integrative view. Cell
148, 1258-1270 (2012).
22Koeth,R.A. et al.
Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat,
promotes atherosclerosis. Nat. Med 19, 576-585 (2013).
23Ly,N.P., Litonjua,A., Gold,D.R., & Celedon,J.C.
Gut microbiota, probiotics, and vitamin D: interrelated exposures influencing
allergy, asthma, and obesity? J Allergy Clin. Immunol. 127, 1087-1094 (2011).
24Hanly,R. et al.
Association between bile acid turnover and osteoporosis in postmenopausal
women. Nucl. Med Commun. 34, 597-600 (2013).
252
Metabolic syndrome and altered gut microbiota in mice lacking Toll-like
receptor 5. Science 328, 228-231 (2010).
26ron-Wisnewsky,J., Gaborit,B., Dutour,A., & Clement,K.
Gut microbiota and non-alcoholic fatty liver disease: new insights. Clin.
Microbiol Infect. 19, 338-348 (2013).
27 Larsen,N. et al.
Gut microbiota in human adults with type 2 diabetes differs from non-diabetic
adults. PLoS. One. 5, e9085 (2010).
28Kellogg,T.F. & Wostmann,B.S.
The response of germfree rats to dietary cholesterol. Adv. Exp. Med. Biol. 3,
293 (1969).
29Kellogg,T.F., Knight,P.L., & Wostmann,B.S.
Effect of bile acid deconjugation on the fecal excretion of steroids. J. Lipid
Res. 11, 362-366 (1970).
30Wostmann,B.S., Wiech,N.L., & Kung,E.
Catabolism and elimination of cholesterol in germfree rats. J. Lipid Res. 7, 77-
82 (1966).
31Wedlake,L. et al.
Systematic review: the prevalence of idiopathic bile acid malabsorption as
diagnosed by SeHCAT scanning in patients with diarrhoea-predominant
irritable bowel syndrome. Aliment. Pharmacol. Ther. 30, 707-717 (2009).
32Jones,M.L., Martoni,C.J., & Prakash,S.
Oral Supplementation With Probiotic L. reuteri NCIMB 30242 Increases Mean
Circulating 25-Hydroxyvitamin D: A Post Hoc Analysis of a Randomized
Controlled Trial. J Clin. Endocrinol. Metab 98, 2944-2951 (2013).
33Wostmann,B.S.
Intestinal bile acids and cholesterol absorption in the germfree rat. J. Nutr.
The Evolution of
Microbiome
The Evolution of the Microbiome
Planet Earth is unique in many ways, and gathering the conditions to host life
makes it even more special as compared to other planets, not only in our solar
system but also in other planetary systems from the Milky Way and other
galaxies. According to NASA’s definition, there are three conditions for planetary habitability: the existence of complex organic compounds, liquid
water, and a source of energy to sustain metabolism. Planets with the capabilities of harboring life thus need to be at a certain distance from the star they orbit
around so that the surface is neither too cold nor too hot to prevent water from
constantly freezing or evaporating. The size of the planet is also important since that will determine the gravity to hold a viable atmosphere and will influence on the rotational speed to allow for alternation between day and night and
therefore relatively well-distributed energy (in the form of light and heat) along its surface. While, complex organic compounds may have come to the Earth from
extraterrestrial sources, as suggested from observations on comets and
asteroids, theories propose that origins of life in the universe date from more
than 10 billion years ago, with models advocating for a genes-first or
metabolism-first categories or the more recent hybrid models. Microbial fossil
remains in stromatolites provide evidence that life on Earth started 3.7 billion
years ago.
With only one cell, bacteria constitute some of the simplest and some of the
most ancient organisms on Earth having short reproduction cycles varying from
ten minutes to up to one day. Given the relatively simple DNA replication
machinery with unsophisticated quality control and short reproduction times,
microbes can evolve and adapt easily to environments with diverse nutrient
sources, temperatures, acidity, or humidity. Throughout Earth’s history, life
progressed from unicellular microorganisms to more complex multicellular
species that integrate the kingdoms of fungi, plants, and animals, which provided newer and more diversified habitats for microbes to live and prosper. Besides
soil, terrestrial and aquatic plants and animals host between thousands and
millions (and even billions) of microbial species, depending on the environment.
Specifically, the digestive systems of animals including worms, flies, birds,
reptiles, and mammals (of course humans too) provide housing and food for the
microorganisms that live therein. These microbes constitute a dynamic ecological
system, each of them owning hundreds of genes that form part of a microbiome.
For example, the human gut microbiome includes approximately 3 million genes,
which is approximately 100 times the number of genes present in human cells.
The constantly changing resources of the host (the food we eat) shape the size
and composition of these guest communities. These guests are not necessarily
enemies of the host, but are helpful and almost essential to the host’s health.
As shown in worms, flies and humans, the microbiome is involved in the host's
growth, metabolism, immunity, and mood.
Microbial ancient DNA has been found in permafrost samples collected from several-hundred-thousand-year-old ice found at the bottom 20-meter layer of a
308-meter-deep glacier in Tibet, and in amber samples dating several hundred
thousand years. The gut microbiome of ancient humans and animals was
investigated in DNA samples extracted from coprolites (fossils of animal
excrements) or palaeofaeces (feces from ancient species that were preserved by
the specific environmental conditions where they remained). In particular, ancient microbial DNA was recovered from different archeological sources including the
Rio Zape burial site in Mexico with samples dating 1400 years before present and
the gut of “Ötzi the Iceman”, the 5000-year-old mummy (the oldest human
mummy ever found) discovered in the Tyrolean Alps in 1991. The microbiome
recovered from Rio Zape coprolites resembled in great part that of African rural
populations with a smaller resemblance to the primate non-human. Ötzi’s
microbiome was similar to that of the primate gut. These results contrast the
lifestyles and dietary habits of ancient and present day societies. Nowadays we
live in a more cosmopolitan world with access to processed foods and
antibiotics, which accounts for major differences in the microbiome as compared
to rural and ancient communities. Whereas the use of antibiotics protects
humans from diseases that were untreatable in the past, these remedies are not
pathogen-specific and their use results in the loss of bacterial species that may have beneficial effects on the host. Evidence of the diet effect is suggested by
the presence of the species Treponema in the 1400-year-old Rio Zape samples as
well as in present-day rural African samples, as opposed to cosmopolitan
microbiomes. Treponema species (cousins with the syphilis-causing microbe) are
believed to help the in the digestion of fibrous foods and therefore a shift
towards processed diets results in a less appealing environment for such
microbes in the modern society’s gut. On the contrary, the loss of microbial
diversity due to consumption of processed food or the exposure of antibiotics
may result in the increase of autoimmune disorders, such as inflammatory bowel
disease or rheumatoid arthritis, as seen in recent studies.
Thus, it appears that the gut microbiome evolved with technological advances
and changes in lifestyles which brought significant benefits to our health, but
scientists are starting to realize that the maintenance of a diverse gut’s microbial ecology is important as well. The consumption of natural diets in combination
with prebiotics and probiotics may help maintain a healthy microbiome.
Microbiome Plus+ products were all developed to deliver the most clinically researched, highest quality nutritional supplements available. Our research and
development team used the new science of the microbiome to understand a
gene deficit that appears to be contributing to heart, bone and gastrointestinal
disease and deliver the gene in a probiotic to supplement it. If you use them with your patients they will all work!
MICROBIOME PLUS+ HEART - HEART HEALTH PROBIOTIC + OMEGA 3
- May reduce coronary heart disease risk**
- Supports healthy cholesterol and triglycerides*
- Supports normal inflammatory response*
- Supports healthy blood pressure*
- Supports healthy bile metabolism*
Microbiome Plus+ Heart is a complete heart health dietary supplement that
provides the full American Heart Association daily dietary recommendation of
omega-3 which may reduce the risk of coronary heart disease plus the probiotic
L. reuteri NCIMB 30242, which supports normal cholesterol levels and
inflammatory response.* The probiotic in Microbiome Plus+ Heart is the only
probiotic shown in clinical trials to support healthy bile metabolism and maintain normal cholesterol levels and inflammatory response.* Microbiome Plus+ Heart
also provides the full American Heart Association daily dietary recommendation
of DHA and EPA omega-3 fatty acids which may reduce the risk of coronary heart
disease.✝ Omega-3 polyunsaturated fatty acids have also been shown to
maintain healthy triglyceride levels.*
MICROBIOME PLUS+ BONE - BONE HEALTH PROBIOTIC +
CALCIUM/VITAMIN D
- May reduce risk of osteoporosis**
- Complete source of vitamin D and calcium*
- Supports healthy levels of 25-Hydroxyvitamin D*
- Supports healthy bones, joints, and muscles
- Supports healthy bile metabolism*
Microbiome Plus+ Bone is a complete bone health dietary supplement that provides full daily dietary recommended intake of calcium, and vitamin D3 and
the probiotic L. reuteri NCIMB 30242, which helps maintain healthy levels of
vitamin D in the body.* The probiotic in Microbiome Plus+ Bone is the only
probiotic shown in clinical trials to maintain healthy levels of vitamin D.*
Microbiome Plus+ Bone helps replenish the natural bacteria in your body vital for regulating levels of vitamin D and calcium in your blood and also provides the
daily requirement of dietary calcium and vitamin D3.* Calcium serves as the key
building block for the formation and remodeling of bone. Microbiome Plus+
Bone also contains vitamin D, which is essential to the proper absorption of
calcium.* Adequate calcium and vitamin D throughout life, as part of a well-
balanced diet, may reduce the risk of osteoporosis.
MICROBIOME PLUS+ GI - GUT HEALTH PROBIOTIC + PREBIOTIC FIBER
- Supports gastrointestinal and immune health*
- Maintains balance of healthy bacteria*
- Supports normal inflammatory response*
- Supports healthy bile metabolism*
- Synbiotic formulation with pre and probiotic*
Microbiome Plus+ Gastrointestinal is a complete gastrointestinal health dietary
supplement that provides natural prebiotic fiber (scFOS) and the probiotic L.
reuteri NCIMB 30242 which work together to maintain the balance of healthy
bacteria in your gut and support normal digestive function.* The probiotic in
Microbiome Plus+ Gastrointestinal has been shown in clinical trials to help
support normal inflammatory response in addition to supporting digestive
health.* scFOS is a natural prebiotic fiber that supports a healthy gastrointestinal tract by promoting digestive function, immune health, the growth of healthy
bacteria, natural intestinal mechanical barriers, and gut integrity.* Microbiome
Plus+ Gastrointestinal combines these two ingredients to provide a
complete gastrointestinal health support.* Not only does scFOS support
digestive function but as a prebiotic helps L. reuteri NCIMB 30242 to support
normal gastrointestinal function.*
References
1 Jones, M.L., Martoni, C.J., & Prakash, S. Oral Supplementation With Probiotic L. reuteri NCIMB 30242 Increases Mean Circulating 25-Hydroxyvitamin D: A Post Hoc Analysis of a Randomized Controlled Trial. J
Clin. Endocrinol. Metab 98, 2944-2951 (2013).
2 Institute of Medicine. Dietary reference intakes for calcium and vitamin D.
2010. Washington, DC, The National Academies Press. Ref Type: Report
3 What is Osteoporosis? National Osteoporosis Foundation. 2013. 8-8-2013.
Ref Type: Electronic Citation
4 Jones, M.L., Martoni, C.J., Parent, M., & Prakash, S. Cholesterol-lowering
efficacy of a microencapsulated bile salt hydrolase-active Lactobacillus reuteri
NCIMB 30242 yoghurt formulation in hypercholesterolemic adults. Br. J.
Nutr.1-9 (2011).
5 Jones, M.L., Martoni, C.J., & Prakash, S. Cholesterol lowering and
inhibition of sterol absorption by Lactobacillus reuteri NCIMB 30242: a
randomized controlled trial. Eur. J Clin. Nutr. 66, 1234-1241 (2012).
6 Jones, M.L., Martoni, C.J., Ganopolsky, J.G., Sulemankhil, I., & Prakash,
S. Improvement of gastrointestinal health status in subjects consuming L.
reuteri NCIMB 30242 capsules: a post hoc analysis of a randomized controlled
trial. Expert Opinion on Biological Therapy (accepted), (2013).
7 Jones, M.L., Martoni, C.J., & Prakash, S. Letter to the editor regarding the report of Duboc et al: connecting dysbiosis, bile-acid dysmetabolism and gut
inflammation in inflammatory bowel disease. Gut(2012).
8 Hanly,R. et al. Association between bile acid turnover and osteoporosis in
postmenopausal women. Nucl. Med Commun. 34, 597-600 (2013).
9 Hollander,D., Muralidhara,K.S., & Zimmerman,A. Vitamin D-3 intestinal
absorption in vivo: influence of fatty acids, bile salts, and perfusate pH on
absorption. Gut 19, 267-272 (1978).
10 Perez-Cobas,A.E. et al. Gut microbiota disturbance during antibiotic
therapy: a multi-omic approach. Gut(2012).
11 Clemente, J.C., Ursell, L.K., Parfrey, L.W., & Knight, R. The impact of the gut microbiota on human health: an integrative view. Cell 148, 1258-1270
(2012).
12 Blaser, M.J. & Falkow, S. What are the consequences of the disappearing
human microbiota? Nat. Rev. Microbiol 7, 887-894 (2009).
13 Dominguez-Bello, M.G. et al. Delivery mode shapes the acquisition and
structure of the initial microbiota across multiple body habitats in newborns.
Proc. Natl. Acad. Sci. U. S. A 107, 11971-11975 (2010).
14 The Human Microbiome Project. Baylor College of Medicine. 2013. 8-8-
2013. Ref Type: Electronic Citation
15 Palmer, C., Bik, E.M., DiGiulio, D.B., Relman, D.A., & Brown, P.O.
Development of the human infant intestinal microbiota. PLoS. Biol. 5, e177
(2007).
16 Turnbaugh, P.J. et al.
An obesity-associated gut microbiome with increased capacity for energy
harvest. Nature 444, 1027- 1031 (2006).
17 Brestoff,J .R. & Artis, D. Commensal bacteria at the interface of host
metabolism and the immune system. Nat. Immunol. 14, 676-684 (2013).
18 Marchesi, J.R. et al. Rapid and noninvasive metabonomic characterization
of inflammatory bowel disease. J Proteome. Res. 6, 546-551 (2007).
19 Holmes, E. et al. Human metabolic phenotype diversity and its association
with diet and blood pressure. Nature 453, 396- 400 (2008).
20 Koeth, R.A. et al. Intestinal microbiota metabolism of L-carnitine, a
nutrient in red meat, promotes atherosclerosis. Nat. Med 19, 576-585 (2013).
21 Tang, W.H. et al. Intestinal microbial metabolism of phosphatidylcholine
and cardiovascular risk. N. Engl. J Med 368, 1575- 1584 (2013).
22 Kong, J. et al. Novel role of the vitamin D receptor in maintaining the
integrity of the intestinal mucosal barrier. Am. J Physiol Gastrointest. Liver
Physiol 294, G208-G216 (2008).
23 Ly, N.P., Litonjua, A., Gold, D.R., & Celedon,J.C. Gut microbiota,
probiotics, and vitamin D: interrelated exposures influencing allergy, asthma,
and obesity? J Allergy Clin. Immunol. 127, 1087-1094 (2011).
24 Ley, R.E., Turnbaugh, P.J., Klein, S., & Gordon,J.I. Microbial ecology:
human gut microbes associated with obesity. Nature 444, 1022-1023 (2006).
25 Walter ,J. & Ley, R. The human gut microbiome: ecology and recent
evolutionary changes. Annu. Rev. Microbiol 65, 411- 429 (2011).
26 Wu, G.D. et al. Linking long-term dietary patterns with gut microbial
enterotypes. Science 334, 105-108 (2011).
27 Jones, M.L., Martoni, C.J., Tamber,S., Parent,M., & Prakash,S. Evaluation
of safety and tolerance of microencapsulated Lactobacillus reuteri NCIMB
30242 in a yogurt formulation: A randomized, placebo-controlled, double-
blind study. Food Chem Toxicol. 2012. Ref Type: In Press
28 Jones,M.L., Martoni,C.J., Di,P.E., Simon,R.R., & Prakash,S. Evaluation of
How to Eat Right for a
Healthy Microbiome
cedfinflis
The first question that needs to be answered is “what exactly is the
Microbiome”?
The Microbiome is all of the microbes that live on and in your body. The portion
of the Microbiome that is influenced significantly by nutrition is that of the
digestive tract, called the gut microbiota. With that answered, we can turn our attention to figuring out what “eat right,” “fix” or “proper nutrition” means?
How do we define a healthy Microbiota anyway?
This can be answered by answering the following:
What should the organ (i.e. a Microbiome ) look like? – Generally, the higher
diversity of organisms, and genes of those organisms, the more
balanced/stable/healthy your gut ecosystem is. An accurate and interesting
comparison is that our gut is simply another ecosystem like the Earth and
diversity of organisms and genes ensures a healthy ecosystem, gut, and Earth.
But one starved of diversity, where species are extinct becomes unbalanced and
can spiral out of control to catastrophe.
How does the organ work? – The microbiome/microbiota plays a major role in:
immune function, metabolism, digestion, regulating cholesterol levels,
absorption of important vitamins, minerals and nutrients like calcium and vitamin D, maintaining the mucosal barrier of your intestinal tract (which helps regulate immune response), harvesting energy from dietary fiber, providing essential
enzymes for digestion, resisting pathogens, synthesizing vitamins, etc..
How is it working for you? Is it contributing to your good or poor health? –
Most of the Western diseases are a result of western food, lifestyle, and medical practices. While diet, exercise, and human genetics are essential components,
one thing that seems to have been overlooked is that between the age of 0-4
years, we all assemble our own Microbiome/Microbiota. Nevertheless, by
consuming the Western food and medicine, we have created a “Western Gut”
which is playing a significant role in disease. Is there an additional component to diet, exercise, and human genetics? The gut seems to be an essential,
independent contributor to health and disease.
Finally, before embarking on our quest for a dietary path to a healthy microbiota we should ask the question, is it even possible to change my microbiome and
how long will it take? Scientists and studies appear to agree with the possibility of changing your microbiome; however, this requires a permanent and significant
change in your diet and/or supplementation. Moreover, these changes can take
place as early as 24 hours. This is not surprising since most gut bacteria divide
General nutrition guidance for a healthy microbiome
30-50 servings of vegetables a week
40-50 grams of fiber per day - try from veggie source
whole food, complete fiber
Keep it whole -whole foods contain complete nourishment for your gut
Normal fat and protein levels – too much fat and protein can drastically
change your gut within 24 hours
Probiotics – try adding Microbiome Plus+ to your diet
FODMAP diet (FODMAPs are osmotic; they are not digested or absorbed
well and fermented heavily in the intestine and this contributes to the
symptoms of IBS. Thus while combating IBS symptoms low FODMAP is
sometimes used however this does not mean it is optimal for the long-term
health of your microbiome and does not ultimately solve your IBS issue)
Avoid overuse of antacids
Avoid overuse of oral antibiotics
NOTE: This will help maintain normal bile and cholesterol metabolism, promote
the production of appropriate SCFAs which will help with absorption of calcium
and nourish the lining of the gut and maintain normal gut pH which will help with absorption of calcium and vitamin D.
Specific nutrition guidance for the microbiome
Pregnant and birthing
Why and how should an expecting mother eat for a healthy Microbiota for her
baby?
There is some transfer of the microbiota during pregnancy and thus it is of
utmost importance for a woman to eat right and to eat healthy during
pregnancy. There is also evidence that the mother's microbiome, fecal and
vaginal flora are preparing to inoculate the baby optimally for immune system
generation and digestion of breast milk. Despite the possibility of this early
microbial transfer, there is indisputable evidence that during natural birth, the mother's vaginal and fecal microbiome are transferred to the baby during the
birthing process to inoculate the baby and develop a healthy microbiome much
like that of the mother - During caesarean section the bacteria present on mothers/doctors/nurses/fathers skin colonizes the newborn baby’s gut, resulting
in a microbiome that more closely represents that of the skin. There is also
evidence that obesity during pregnancy affects the long-term health of offspring
via the transferred microbiome.
SPECIFIC GUIDANCE: Always follow your doctor’s advice and speak to a doctor
before making any major modifications; however, maintaining a diet high in
vegetables and fiber and avoiding overuse of antacids and oral antibiotics are
generally healthy.
Baby/Toddler
How should a toddler 1 year+ eat?
The years 0-4 are the critical years for a child’s health because this is when their gut microbiome is essentially forming. This “forgotten” but essential “organ” of
their body is developing and will eventually significantly affect immune function, digestion, hormone signaling, vitamin production, and micro/macronutrient
absorption. Adequate nutrient intake is as important for the development of a
microbiome/microbiota as it is for the early development of our child’s brain and heart.
Key points in baby/toddler years…
1. Expose your children to different kinds of foods
2. Let them get dirty
3. Breastfeed as long as you can - breastfeeding is better than bottled milk as it provides more diversity of prebiotic “full-spectrum prebiotic”
4. Plan to have a natural birth, if possible, and if not, consider inoculation of mother's vaginal microbiome - Cesarean section and formula feeding increase
Clostridium in children when compared to natural; Clostridium bacteria are
potentially harmful when not kept in check.
5. Eat a balanced and healthy diet including vegetables, fiber, whole foods - A
healthy nutritional intake in early life is most likely to help reduce the risk of allergies and other noncommunicable diseases.
Antibiotic/radiation/chemotherapy
Antibiotics can be taken orally for a number of reasons, including the control of bacterial infections within the gut, sinus/nose, skin, or somewhere else on your
body. But along the way to these distant sites, antibiotics kill the bacteria in your gut unintentionally, killing a little piece of the microbiome. Additionally, good and bad bacteria co-exist in a balance at all times in a healthy gut and thus,
antibiotics that are taken to eradicate the bad bacteria, indiscriminately kill the good bacteria as well. Regaining this balance is paramount to ending the
infection and eliminating reoccurrence. Appropriate nutrition and probiotic
therapy are always an important part of this. Medical treatments for cancer such
as radiation and chemotherapy can sabotage the gut; however, both result in an
indiscriminate eradication of the microbiome. Patients on chemotherapy and
radiation therapy should always consult a doctor before making changes to their
diet or using supplements.
SPECIFIC RECOMMENDATIONS: Heart health patients should replace their BSH
active Lactobacillus species with Microbiome Plus+ Heart, those with
osteoporosis benefit from Microbiome Plus+ Bone, and during and after an
antibiotic course, the Microbiome Plus+ GI offers complete protection. Patients
should always take their antibiotics as directed by physicians, however, try not to misuse or overuse antibiotics. They should also focus on staying hydrated and
feeding the good bacteria, which requires full spectrum prebiotics largely
derived from plants.
Better Health and Prevention of Disease
Microbiome Plus+ products were all developed to deliver the most clinically
researched, highest quality nutritional supplements available. Our research and
development team used the new science of the microbiome to understand a
gene deficit that appears to be contributing to heart, bone, and gastrointestinal disease, while delivering the gene in a probiotic to supplement it.
HEART HEALTH PROBIOTIC + OMEGA 3
- May reduce coronary heart disease risk**
- Supports healthy cholesterol and triglycerides*
- Supports normal inflammatory response*
- Supports healthy blood pressure*
- Supports healthy bile metabolism*
Microbiome Plus+ Heart is a complete heart health dietary supplement that
provides the full American Heart Association daily dietary recommendation of
omega-3 which may reduce the risk of coronary heart disease plus the probiotic
L. reuteri NCIMB 30242, which supports normal cholesterol levels and
inflammatory response.* The probiotic in Microbiome Plus+ Heart is the only
probiotic shown in clinical trials to support healthy bile metabolism and maintain normal cholesterol levels and inflammatory response.* Microbiome Plus+ Heart
also provides the full American Heart Association daily dietary recommendation
of DHA and EPA omega-3 fatty acids which may reduce the risk of coronary
heart disease.✝ Omega-3 polyunsaturated fatty acids have also been shown to
maintain healthy triglyceride levels.*
BONE HEALTH PROBIOTIC + CALCIUM/VITAMIN D
- May reduce risk of osteoporosis**
- Complete source of vitamin D and calcium*
- Supports healthy levels of 25-Hydroxyvitamin D*
- Supports healthy bones, joints, and muscles
- Supports healthy bile metabolism*
Microbiome Plus+ Bone is a complete bone health dietary supplement that
provides full daily dietary recommended intake of calcium, and vitamin D3 and
the probiotic L. reuteri NCIMB 30242, which helps maintain healthy levels of
vitamin D in the body.* The probiotic in Microbiome Plus+ Bone is the only
probiotic shown in clinical trials to maintain healthy levels of vitamin D.*
Microbiome Plus+ Bone helps replenish the natural bacteria in your body vital for regulating levels of vitamin D and calcium in your blood and also provides the
daily requirement of dietary calcium and vitamin D3.* Calcium serves as the key
building block for the formation and remodeling of bone. Microbiome Plus+
Bone also contains vitamin D, which is essential for the proper absorption of
calcium.* Adequate calcium and vitamin D throughout life, as part of a well-
balanced diet, may reduce the risk of osteoporosis.
GUT HEALTH PROBIOTIC + PREBIOTIC FIBER
- Supports gastrointestinal and immune health*
- Maintains balance of healthy bacteria*
- Supports normal inflammatory response*
- Supports healthy bile metabolism*
- Synbiotic formulation with pre and probiotic*
Microbiome Plus+ Gastrointestinal is a complete gastrointestinal dietary health
supplement that provides natural prebiotic fiber (scFOS) and the probiotic L.
reuteri NCIMB 30242, both of which work together to maintain a balance of
healthy bacteria in your gut and support normal digestive function.* The
probiotic in Microbiome Plus+ Gastrointestinal has been shown in clinical trials to help support normal inflammatory response in addition to supporting digestive
health.* scFOS is a natural prebiotic fiber that supports a healthy gastrointestinal tract by promoting digestive function, immune health, the growth of healthy
bacteria, natural intestinal mechanical barriers, and gut integrity.* Microbiome
Plus+ Gastrointestinal combines these two ingredients to provide a complete
gastrointestinal health support.* Not only does scFOS support digestive function
but as a prebiotic helps L. reuteri NCIMB 30242 to support
normal gastrointestinal function.*
How Dietary Fats Influence
the Microbiome
The types of fat that we consume in our diet tend to affect the makeup of our
gut Microbiome. There are two major types of dietary fats. Saturated (or bad
fats) and unsaturated fats. Saturated fats that come from animal-based foods like beef, whole-fat milk, cheese, and butter have a negative impact on the gut
microbiota and lead to obesity. In contrast, unsaturated plant-based or marine
fats (like nuts and fish oil) play a vital role in maintaining a balance of healthy gut flora, and so do not contribute to obesity. How do dietary fats alter the gut
Microbiome? Alternatively, how does the gut Microbiome influence the
Gut Microbiome Communicates with the Dietary Fats
Scientists have been able to locate a crosstalk between the microbiota and
dietary fats. Dietary consumption of saturated fats lowers the level of healthy gut bacteria. The altered Microbiome is then capable of harvesting energy from the
dietary fat. Additionally, overweight/obese individuals with metabolic disorder
exhibit higher proportion of unhealthy gut bacteria that are capable of
harvesting surplus energy from the dietary nutrients. This is probably due to the reduced metabolism of dietary fats in obese individuals. Hence, the microbiota
and dietary fats can be considered as a two-way traffic where the Microbiome
influences the metabolism of dietary fats or vice versa, consumption of dietary
fats plays a role in shaping our Microbiome.
A High-Fat Diet Induces the Release of Inflammatory Substances in Blood
When the dietary intake of saturated fats is considerably on the higher side, the gut bacteria trigger the release of several inflammation-promoting substances.
These substances are the culprit behind obesity and long-standing metabolic
diseases (including insulin resistance). More interestingly, it is found that regular intake of saturated fats is associated with increased levels of inflammation-promoting substances in the blood regardless of whether the Microbiome is
altered or not. A study supporting this notion showed that germfree mice (i.e.
mice not exposed to a Microbiome) are protected against obesity induced by a
high-fat, sugar-rich diet despite not having any exposure to a Microbiome. A
high-fat-diet-induced inflammation and its crosstalk with the gut microbes has
been traced to a rise in special immune sensors in the gut called Toll-like
receptors.
Increased Dietary Fat Lowers the Microbial diversity
A high-fat diet also reduces the diversity of the Microbiome. Microbial diversity is the inhabitation of the gut by trillions of diverse bacterial species. Normally, a healthy gut (which is obviously due to a healthy diet) has abundant amounts of
good microbes called Bacteroidetes. These bacteria fight inflammation and
obesity. On the other hand, a high-fat diet reduces the levels of Bacteroidetes
while correspondingly raising the levels of the hostile gut microbes known as Firmicutes. These bacteria (as opposed to Bacteroidetes) drive inflammation and
obesity.
Switching from a low-fat plant-based diet to a high-fat, sugar-rich “Western” diet shifts the structure and composition of the microbiota as early as 24 hours. The
good news is that despite being on a high-fat diet, you can still prevent obesity.
Apart from regular exercising, this is by the use of probiotics or prebiotics
(containing short-chain fructooligosaccharides) that help ferment the gut bacteria to produce short chain fatty acids. These indigestible carbs being high in fiber
are protective against diet-induced obesity.
References
1. Caesar R, Tremaroli V, Kovatcheva-Datchary P, Cani PD, Bäckhed F. Crosstalk
between Gut Microbiota and Dietary Lipids Aggravates WAT Inflammation
through TLR Signaling. Cel Metabolism. 2015;22(4):658-668.
doi:10.1016/j.cmet.2015.07.026.
2. The Human Microbiome, Diet, and Health: Workshop Summary.
3. Bäckhed F, Manchester JK, Semenkovich CF, Gordon JI. Mechanisms
underlying the resistance to diet-induced obesity in germ-free mice.
Proceedings of the National Academy of Sciences of the United States of
America. 2007;104(3):979-984. doi:10.1073/pnas.0605374104.
4. Kuo S-M. The Interplay Between Fiber and the Intestinal Microbiome in the
1. Inflammatory Response. Advances in Nutrition. 2013;4(1):16-28.
2. Lu Y, Fan C, Li P, Lu Y, Chang X, Qi K. Short Chain Fatty Acids Prevent High-
fat-diet-induced Obesity in Mice by Regulating G Protein-coupled Receptors
and Gut Microbiota. Scientific Reports. 2016;6:37589. doi:10.1038/srep37589.
Ultimate Guide To
Microbiome Reboot in
Under 30 Days
Table of Contents
Chapter # 1: How much do you know about your Microbiome?
A little something about Microbiome
Chapter # 2: Why am I losing my Microbiome?
Top 5 habits that wreak havoc on your Microbiome health
Chapter # 3: My Microbiome is out of Whack. What do I do now?
Step 1- Start by eliminating these 5 factors from your routine
Step 2- Diet matters. Here is what you should eat.
Step 3- Probiotics. Do they really work?
Step 4- What other supplements should I take?
Step 5- A healthy lifestyle is critical. Here's what you should try
