One of my first blogs on this site was about a book called Grain Brain by Dr. David Perlmutter – a neurologist who blames lifestyle diseases (diabetes, heart disease, obesity, etc.) on excessive carbohydrate and gluten consumption. It’s been four years since that post and I have followed much of the book’s advice – I eat a primal diet that consists of meat, vegetables, fruit, and some whole fat dairy. My body is happy when I eat this way and I never have to worry about measuring portions or counting calories – this use to be a requirement because I put on weight easier than a bear preparing for hibernation. Eating the aforementioned foods is not a diet but rather a lifestyle. Wheat, corn, rice, and added sugars are great once in a while but not as a base for your personal food pyramid. My buddy Chris O’Brien – an aspiring low-carber with a nagging penchant for club crackers – recommended that I read Dr. Perlmutter’s newest book Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain. This book changed the way I think about the microbes that live within our bodies. In a sense, we are more bacteria than human – we carry more single cell organisms than actual cells in our body. These microbes help us with a myriad of bodily functions like digestion, immunity, sense perception, and mental processes. Without microbes, we would simply die.
The health of your gut bacteria determines the health of your brain. The stomach and brain are interconnected – just think of what happens to your digestive system when you are anxious. The rise in diseases like Alzheimer’s, mood disorders, ADHD, multiple sclerosis, and autism are being linked with imbalances in gut bacteria. These imbalances allow bad bacteria to flourish over good bacteria; this leads to excess absorption of energy (obesity), inflammation that stimulates autoimmunity (Multiple Sclerosis), and/or gut permeability which can exacerbate neurological symptoms (Autism). Studies show that our ultra-sterile environments and antibiotic use is disrupting our microbiome. Added to this is our Western diet low in prebiotic fiber and high in carbohydrates which foster bad bacteria. As an icing on the cake, exposure to environmental toxins like plastic residues, pollution, and workplace stress can all disrupt good bacteria. The connection between the gut and the brain is most obvious in those struggling with mental health disorders – studies show that more then 50 percent of psychiatric patients struggle with digestive ailments.
So what can we do to help our microbiome? We need to eat diets which are high in fiber so good bacteria have food to eat. Also, eating probiotics like yogurt or fermented foods like sauerkraut help introduce beneficial bacteria to the gut. Avoiding toxins is an obvious must, but don’t forget about toxins lingering in the food supply like gluten and added sugar. Is gluten actually a toxin? I would argue that gluten in high quantities – the amounts seen in normal Western diets – wreaks havoc on the digestive system and on the microbiome. If you require more convincing then I recommend trying a gluten free diet for a month – I bet you’ll start feeling better after the first week. I recommend these things not only from research studies but also from my own experience. I used to eat “healthy” whole grains and I normally had stomach pains, constipation, and bloating; I was even diagnosed with Irritable Bowel Syndrome (IBS) before I started eating a primal diet. Now unsurprisingly, the only time my IBS flares up is when I go back to eating grains. If you suffer from any of the above ailments, it is worth it to read this book. You may not see a complete reversal of your disorder but I would bet your symptoms will get drastically better. Read the book for yourself. You have nothing to lose except some bad microbes.