YOUR INTESTINAL MICROBIOTA: STRESS, NUTRITION AND DIGESTIVE BALANCE

SIBO, intestinal candidiasis, Helicobacter pylori and parasitosis are the most common digestive problems that my patients present.

In 2023, Small Intestine Bacterial Overgrowth (SIBO ) already affected 1 in 5 people in Spain.

And the most repeated question in consultation is: Why? Where do these imbalances in the intestinal microbiota come from?

Medication, poor diet and, above all, stress are the main culprits.

And what is behind the famous “irritable bowel syndrome” (IBS)?

These patients present some type of intestinal dysbiosis combined with dysfunctions in the gastrointestinal nervous system (alterations between brain-gut communication) and increased visceral sensitivity. Its global prevalence is estimated at 11%, making it a very common problem, whose recurrent symptoms reduce the quality of life of those who suffer from it.

The lifestyle we lead in today's society means that we live in a state of constant stress and alertness. This stress can have a significant impact on our digestion, contributing to the development or worsening of digestive problems. The reason is the complex relationship between the brain and the intestine, known as the brain-gut axis.

I'm sure you've heard of the vagus nerve, but what you may not know is that this nerve is what allows important messages, such as feelings of satiety or stress, to travel along the information highway that connects your brain to your gut.

There are many things we can do in our daily lives to stimulate the vagus nerve: breathing with the diaphragm (this seems simple at first but most of us do it wrong!), meditating or practicing mindfulness, singing while we are in the shower or in the car, doing physical exercise (especially activities that emphasize the body-mind connection such as yoga, tai chi or chi kung), hanging out with our friends or simply laughing.

Chronic stress should be kept at bay, as it can affect the production of hydrochloric acid in the stomach (known as hypochlorhydria). This acid is necessary for the proper digestion of food and prevents pathogenic bacteria from surviving and proliferating in the gastrointestinal tract. Therefore, its deficiency can lead to problems such as SIBO or other types of intestinal dysbiosis.

I'm going to give you 5 tips to stimulate your hydrochloric acid production naturally:

1. Chew your food well. Digestion begins in the mouth.

2. 15-30 min before meals: drink water with lemon, take a tablespoon

   of unfiltered apple cider vinegar or a shot of sea water

3. Eat bitter foods: arugula, endives, watercress, radishes...

4. Try to avoid stressful situations during meals

5. Betaine supplements (consult your health professional)

And we cannot forget an important strategy to address any type of intestinal dysbiosis: adopting an anti-inflammatory diet, which helps us reduce inflammation in the body and provides relief from symptoms.

• Reducing processed, refined foods and added sugars and focusing on whole, fresh foods

• Consumption of healthy fats such as avocado, nuts and EVOO

• Inclusion of foods rich in soluble fiber (flax and chia seeds) and antioxidants (green leafy vegetables, red cabbage, blueberries, beets, broccoli, etc.)

• Emphasis on protein and low glycemic carbohydrate sources

Use of anti-inflammatory herbs and spices: ginger, turmeric, oregano...

In some cases, foods with antimicrobial properties such as garlic or coconut or fermented foods (yogurt, kefir, sauerkraut, miso...) will also be very interesting.

These are some general recommendations that may help you promote a healthy and balanced intestinal environment, but if you want to implement an anti-inflammatory diet safely and effectively, you will need to consult a health professional or a dietitian-nutritionist for personalized guidance and specific recommendations based on your individual situation.

As a physician committed to the health and well-being of my patients, I am always looking for options that promote a balanced diet that is beneficial for the digestive system. In this sense, it is encouraging to see how brands like Impossible Bakers strive to offer low-carb, low-glycemic products with quality ingredients, which can be of great help to those looking to improve their digestive health.

Dr. Berta Pedreno
Physician and Psychoneuroimmunoendocrinologist (PNIE), expert in comprehensive health.