It is Christmas Eve today. We are smack dab in the middle of the holidays. Usually, around this time of year, we try new foods or eat more than normal. For some people, this time of year brings more stress than normal. There can also be holiday parties and drinking alcohol. All of these affect the digestive system, leading to stomach upset, also known as dysbiosis.
Dysbiosis refers to an imbalance in the microbial community within the body, particularly in the gastrointestinal tract. This imbalance can have far-reaching effects on overall health and well-being. In this article, we will explore the causes of dysbiosis, including focusing on the role of exposure to pesticides and pharmaceuticals. Additionally, we will delve into the effects of chronic dysbiosis, common and innovative treatments, seasonal variations, and the role of probiotics in promoting recovery.
Dysbiosis is extremely common in the short term, and everyone has likely experienced it at one time or another. Dysbiosis is an imbalance in the gut microbes. The imbalances can cause bloating, constipation, cramping, and gas. Alcohol, food, and stress can cause dysbiosis. Skin issues, such as eczema, can arise from dysbiosis becoming chronic. It can also cause bad breath, difficulty urinating, and nausea. If the stomach microbes are not allowed to go back into balance, the effects can exacerbate anxiety, depression, and difficulty concentrating. If left untreated, dysbiosis can turn into a much more serious condition called Irritable Bowel Syndrome (IBS).
Dysbiosis is believed to contribute to the development of various immune-mediated conditions, including inflammatory bowel disease (IBD), rheumatoid arthritis, type 1 diabetes mellitus, multiple sclerosis, and systemic lupus erythematosus (SLE), among many others. IBD, which comprises of Crohn’s disease and ulcerative colitis, is a chronic inflammatory disease that is increasing in prevalence worldwide. (Martinez et al., 2021)
Causes of Dysbiosis
Alcohol Use: Only a few microbes can tolerate and metabolize alcohol. To others, it is a potent toxin. When ingested, it causes an imbalance in the gut microbes and an overgrowth of pathogenic microbes. Chronic alcohol use leads to several health issues, including death.
Alcohol use is associated with decreased amounts of key commensal bacteria, including Roseburia, Faecalibacterium, Blautia, Bacteroides, Lachnospiraceae, Akkermansia, Lactobacilli, Bifidobacteria, and Enterococci. Conversely, there is a higher abundance of Proteobacteria, a phylum that encompasses many known human pathogens such as Klebsiella, Enterobacter, Citrobacter, Salmonella, Escherichia coli, Shigella, Proteus, and Serratia in the Enterobacteriaceae family. (Jew and Hsu, 2023)
Antibiotic Use: One of the primary causes of dysbiosis is the widespread use of antibiotics. While these medications target harmful bacteria, they also disrupt the balance of beneficial bacteria in the gut.
Dietary Factors: Poor dietary choices, such as a diet high in processed foods and low in fiber, can contribute to dysbiosis. Additionally, consuming conventionally-grown foods (or foods with these ingredients) can lead to pesticide exposure (see #4 below). These dietary patterns create an environment that favors the growth of harmful bacteria.
Exposure to Pesticides: Agricultural pesticides, commonly found in conventionally grown fruits and vegetables, have been linked to dysbiosis. These chemicals can disrupt the delicate balance of the gut microbiome, leading to long-term consequences.
In most cases, the gut can contact food contaminants directly, and the host gastrointestinal tract and gut microbiota are likely to be exposed to pesticides. Take, for example, an in vitro study reported that direct exposure of glyphosate herbicide to bacterial cultures could alter bacterial composition. (Yuan et al., 2019)
Pharmaceuticals: Certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), proton pump inhibitors (PPIs), and oral contraceptives, can negatively impact the gut microbiota, contributing to dysbiosis.
Other Causes: There are several more causes of dysbiosis, including exposure to nitrates and pathogens, a sedentary lifestyle, smoking, stress, and ulcerative colitis. (Winter and Baumler, 2023)
Effects of Chronic Dysbiosis
Digestive Issues: Chronic dysbiosis can manifest as digestive problems, including bloating, gas, constipation, or diarrhea. The disruption of the gut microbiota affects the proper breakdown and absorption of nutrients.
Immune System Dysfunction: The gut microbiota plays a crucial role in regulating the immune system. Dysbiosis can compromise immune function, increasing susceptibility to infections and inflammatory conditions.
Mental Health Implications: Growing evidence suggests a strong connection between the gut and the brain, known as the gut-brain axis. Chronic dysbiosis has been linked to mental health issues such as anxiety and depression.
Inflammation: Dysbiosis can lead to chronic inflammation, a factor implicated in various diseases, including inflammatory bowel diseases (IBD), cardiovascular diseases, and autoimmune disorders.
Treatments for Dysbiosis
Probiotics: Introducing beneficial bacteria through probiotics is a common strategy for restoring microbial balance. Lactobacillus, Bifidobacterium, beneficial yeasts, and other combined probiotic species are often included in probiotic supplements. Avoid freeze-dried probiotics that are generally in capsules or pills, as they are mostly dead or inactive and do not contain all the valuable metabolites normally produced during fermentation.
Dietary Changes: Adopting a diet rich in fiber, prebiotics, and fermented foods supports the growth of beneficial bacteria. This includes foods like yogurt, kefir, sauerkraut, and kimchi. Eating clean foods that are free of pesticides and cutting or eliminating alcohol are also essential for controlling or curing dysbiosis.
Antibiotics (selectively): In some cases, targeted antibiotic therapy may be prescribed to eliminate harmful bacteria. However, this approach is carefully considered to avoid further disruption. If it is necessary to take an antibiotic, be sure to take a probiotic and add fermented foods to your diet.
Stay Active: Exercise is associated with several benefits, including gut health. It also helps alleviate stress. Staying active includes being active for a minimum of 30 minutes daily. Walking is a great routine to start alone or with others. Adding weights to a routine a few times a week improves bone density.
Cut Stress: Various exercises help control stress. Aside from the exercises in #4 above, meditative exercises like meditation, prayer, Qi Gong, and Yoga are great for controlling anxiety and stress.
Innovative Treatments
Fecal Microbiota Transplantation (FMT): This treatment method was covered in a previous article. It involves transferring healthy donor feces to a patient's gut to restore a balanced microbiome. While still an area of ongoing research, FMT shows promise for certain conditions.
Precision Microbiome Modulation (PMM): Advancements in microbiome research are paving the way for personalized treatments based on an individual's unique microbial profile. This precision approach aims to restore balance more effectively. The PMM approach uses dietary fibers, specifically “crystalline and phosphate cross-linked starch structures that induce divergent and highly specific effects on microbiome composition.”(Deehan et al., 2020)
Seasonal Variations
While dysbiosis can occur at any time, some studies suggest seasonal variations in the gut microbiota composition. Factors such as changes in diet, sunlight exposure, and temperature fluctuations may influence these variations.
Conclusion
Dysbiosis is a complex condition with wide-ranging effects on health. Identifying and addressing the root causes, including exposure to pesticides and pharmaceuticals, is crucial for effective management. As research advances, innovative treatments offer hope for more targeted and personalized approaches to restoring a healthy microbiome. Incorporating probiotic-rich foods and maintaining a balanced lifestyle remain key strategies for promoting gut health and overall well-being.
Sources
Deehan, E. C., Yang, C., Perez-Muñoz, M. E., Nguyen, N. K., Cheng, C. C., Triador, L., Zhang, Z., Bakal, J. A., & Walter, J. (2020). Precision Microbiome Modulation with Discrete Dietary Fiber Structures Directs Short-Chain Fatty Acid Production. Cell host & microbe, 27(3), 389–404.e6. https://doi.org/10.1016/j.chom.2020.01.006
Jew, M. H., & Hsu, C. L. (2023). Alcohol, the gut microbiome, and liver disease. Journal of Gastroenterology and Hepatology, 38(8), 1205-1210. https://doi.org/10.1111/jgh.16199
Martinez, J. E., Kahana, D. D., Ghuman, S., Wilson, H. P., Wilson, J., Kim, S. C., Lagishetty, V., Jacobs, J. P., P., A., & Friedman, T. C. (2021). Unhealthy Lifestyle and Gut Dysbiosis: A Better Understanding of the Effects of Poor Diet and Nicotine on the Intestinal Microbiome. Frontiers in Endocrinology, 12, 667066. https://doi.org/10.3389/fendo.2021.667066
Winter, S. E., & Bäumler, A. J. (2023). Gut dysbiosis: Ecological causes and causative effects on human disease. Proceedings of the National Academy of Sciences, 120(50), e2316579120. https://doi.org/10.1073/pnas.2316579120
Yuan, X., Pan, Z., Jin, C., Ni, Y., Fu, Z., & Jin, Y. (2019). Gut microbiota: An underestimated and unintended recipient for pesticide-induced toxicity. Chemosphere, 227, 425-434. https://doi.org/10.1016/j.chemosphere.2019.04.088