The Live Dirty, Eat Clean Diet
This diet combines the best of both worlds - veganism and Paleo or Pegan. The shared emphasis is on plenty of plants, no refined sugars, or refined carbohydrates.
Dr. Chutkan embraces a vegetable-based philosophy she calls The Veleo Approach - similar to Pegan (Paleo and Vegan). In order to rehab your gut microbiome, it is essential to have large amounts of plant fibers that aren't completely digested. This leaves leftovers for your microbes to feast upon!
The Zoo Inside of You
In just one drop of fluid within your colon lives more than a million bacteria. Your microbiome is fully formed by age 3 but your unique microbial footprint develops over a lifetime. It is a more accurate identifier than your own DNA.
You are only as healthy as your gut bacteria. What you eat is the single most influential factor in gut health and changing your bacteria. A typical western diet that is high in protein and animal fat leads to overproduction of a bacteria called Bacteroides, which can lead to weight gain.
Is our bacteria making us fat?
An imbalance in our gut bacteria or a dysbiosis, can lead to obesity, IBS, depression, acne, yeast overgrowth and more.
Obesity - Restoring microbial balance can be an essential part in getting your weight under control. Obese mice have a higher ratio of Firmicutes to Bacteroides bacteria & reduced microbial diversity. Overweight children have reduced Bifidobacteria and increased levels of S. aureus & Enterobacteriacae.
Acne - A dysbiosis of the skin. The overgrowth of P. acnes bacteria contributes to follicle blockage & colonization with opportunistic bacteria like S. aureus.
Depression - Your gut bacteria determines the availability of neurotransmitter precursors, like serotonin, which is often low in people suffering from depression.
IBS - Diarrhea predominant patients can have low levels of Bifidobacteria & Lactobacillus species. Constipation predominant patients have higher levels of Veillonella species. You can naturally increase Lactobacillus by foods like lentils, beans, oats, apples, nuts, flaxseeds.
Proton Pump Inhibitors (PPIs)
PPI's are not your friend. Often overprescribed, PPIs reduce stomach acid. Stomach acid is one of our main defenses against undesirable bacteria that enter the body through the mouth. Add to that the millions of Americans taking NSAIDs and steroids which increase the intestinal permeability of the gut lining. This combination can lead to dysbiosis in many Americans.
Ready to feel better now?
Get Dr. Chutkan's secrets to a healthy gut below.