DYSBIOSIS 101: the impact of antibiotics, FODMAPs, & TMAO
WHAT IS DYSBIOSIS?
Dysbiosis describes imbalance in the gut microbiome, with:
high populations of pathogenic or opportunistic species (yeast/candida, methanogens, etc)
low populations of beneficial species (Bifidobacter, butyrate-producing species)
A COMPLEX ECOSYSTEM
The gut microbiome is like any other ecosystem, with delicate balance between all organisms.
A seemingly small disruption (like a few days of antibiotics) can have ripple effects on the entire
ecosystem for years to come.
A healthy microbiome means minimal bloating & gas, minimal food sensitivities, consistent energy and mental clarity, clear skin, and regularity (at least 1 formed BM every day).
CONTRIBUTING FACTORS TO DYSBIOSIS
antibiotics
antimicrobial medications & herbs (metformin, PPIs, berberine, oregano, etc)
pesticide residues
chlorinated tap water
gut inflammation
inadequate fiber
What about FODMAPs?
While high-FODMAP foods may exacerbate symptoms of dysbiosis, they are not a root cause of imbalance.
FODMAP carbs are very prebiotic, so bloating is indication that your microbiome is adjusting.
Most people can improve FODMAP sensitivity by diversifying their diet and slowly increasing FODMAP intake.
3 WAYS TO IMPROVE DYSBIOSIS
address the issue
if dysbiosis is driven by one or more of these factors, minimize to the extent you can
prioritize plants
feed beneficial species with a diversity of colorful, fibrous plant foods in every meal
minimize processed foods
refined sugar, processed oils, and fried foods feed opportunistic microbes
What about animal products?
When you consume red meat, eggs, and full-fat dairy, certain gut microbes produce the metabolite TMAO.
TMAO has been linked to cardiovascular issues, hence "heart healthy" recommendations to limit animal products.
However, completely removing these foods from your diet removes important bioavailable nutrient sources.
Rather, consider the QUALITY, PREPARATION, and CONTEXT.
A greasy burger and fries is going to have a different impact than roast beef slow-cooked with vegetables.
Animal products can have a place in a balanced diet when sourced well, prepared with gentle cooking methods, and paired with an abundance of colorful, fibrous plant foods.
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