How the microbiome is supported by a plant-based eating plan and how it relates to health and disease

1. Ashwani K. Garg, MD
Family Medicine
Lifestyle/Integrative Medicine
Northshore Medical Group
Lincolnwood, IL

2.  Not individual medical advice, for education purposes only
 Not representative of my employer, Northshore
 Always check with your doctor before making treatment decisions
 No commercial interests/conflict of interest

3.  Learn to improve digestion, prevent acid reflux and balance your
intestinal biome in this informative discussion on how to keep your
“second brain” in optimal health. Types of probiotics and their
effectiveness will be compared, including how to make them at home
and include them in meals.

4.  “When it comes to restoring the health of
the microbiome, no amount of vitamins or
supplements can take the place of a
balanced, nutrient-rich diet”
 – Dr. Robynne Chutkan, Integrative Gastroenterologist
 Author of “Microbiome Solution”

5.  Our gut microbes number 10 times the number of cells in our body
 Protect us from infection, support metabolism, promote healthy digestion
and elimination
 100,000,000,000,000 organisms in gut, ¾ of immune system
 90% of serotonin in the gut
 “second brain” “gut feeling”
 Metabolic/diabetes
 Digestive diseases
 Autoimmune disease
 Heart Disease/Kidney Disease
 Psychiatric Illnesses/Neurologic
 Allergy/Asthma/Eczema
 Leaky Gut ----------------------

6. WHAT IS INFLAMMATION?
Inflammation is the body's
defense mechanism, a response
to injury or a foreign invader, or
even the body's own cells gone
awry. Sometimes the body
wrongly attacks itself
(autoimmune disease)

7.  Poor diet
 Too many animal products loaded
with antibiotics; dairy foods
 Too much processed food
 Not enough fiber from plant food
 Overmedication – antibiotics,
hormones, NSAID (Advil, Aleve…),
antacids, steroids, chemo
 Stress
 Toxic chemicals (pesticides, BPA,
alcohol, additives/preservatives)
 C/section birth and not breast
feeding

8.  Enteric nervous system
 Vagus nerve connects the 2 nervous systems
 90-95% of serotonin lives in the gut not the brain (“happy hormone”)
 Sympathetic and parasympathetic nervous systems
 Are involved in digestive functions (or malfunctions)
 Stress can lead to maladaptive behaviors
 Proper diet can improve both brain/gut health

9.  Probiotics can be useful in certain cases
 Biogaia Gastrus – acid reflux / H. Pylori (ask your doctor)
 Saccharomyces (prevention/treatment of C. Diff and travelers diarrhea)
 Spore based probiotics for autoimmune disease/leaky gut syndrome
 (Just Thrive/Megaspore)
 VSL-3 (useful in some cases of IBS and ulcerative colitis
 In most cases, using most probiotics is like using eyedropper to fill a bathtub.

10.  CulturesForHealth.Com
 Kombucha
 Sauerkraut
 Fermented oat yogurt and/or soy yogurt
 Carrot kraut
 Pickles
 Olives
 Miso
 Tempeh
 Natto

11.  1 small head of cabbage, 3 carrots, 1 Tbsp sea salt
 Shred cabbage, carrots, mix with salt, place in bowl to brine few hours
 Pack mixture/brine in jar, cover top with 1” of liquid
 Cover with loose lid or coffee filter w/rubber band
 Culture about 1 week, move to fridge, cover with lid tightly

13.  Many people have gluten intolerance and don’t know it
 Diseases such as autoimmune, skin conditions, bloating/gas
 Testing is available through the doctor
 A lab called “Vibrant America” does a test called “Wheat Zoomer”
which is much more detailed
 If you don’t have wheat intolerance, enjoy wheat organic and in its
whole form such as bulgur, farro, etc.
 If gluten intolerant use whole grains such as oats, quinoa, buckwheat,
spelt, millet, chickpea flour, etc. and not processed junkfood

14. (1)Heart disease/blood
pressure/lipids
(2)Obesity
(3)Diabetes / metabolic
syndrome
(4)Autoimmune disease
(rheumatoid arthritis)

15.  Eat whole, unrefined plants in abundance. Fruits, vegetables, whole
grain, legumes, nuts/seeds especially flaxseed
 Minimize or eliminate intake of dairy, meat, cheese, eggs, sugary foods
oils and processed grains
 21daykickstart.org, PCRM.ORG, Gutbliss.com
 Get rid of alcohol, highly processed, sugary/starchy foods, animal food
 H2O is the WAY TO GO (green tea, herbal tea, ginger tea, natural
beverages)

21. WHAT'S WRONG WITH MODERN GRAINS? “CARBS”
• Processed food takes all the goodness
out of a grain and calls it "enriched"
• Leads to many more problems with
autoimmune and inflammatory diseases

22.  Avoid chemical personal care products – use natural and plant-based
where possible. For example, instead of antiperspirant, use Schmidt’s
or Pit Paste (or make your own using arrowroot, baking soda, coconut
oil, and essential oil); WHAT you cook on is important too!
 Get rid of that sanitizer. Use essential oil based instead (Thieves)
 Get rid of mouthwash. Use water-pik / floss. Consider herbal paste
 Manage stress (mindfulness/meditation/yoga/tai chi…)
 Get enough sleep. Your digestive system also needs a rest (12 hours)
 Exercise is good to balance the nervous system and the gut

23. TMAO is now recognized (research at Cleveland Clinic) as a potential factor in
the formation of heart disease, kidney disease, and vascular disease
When people ingest certain nutrients, such as choline (abundant in red
meat, egg yolks, and dairy products) and L-carnitine (found in red meat as well
as some energy drinks and supplements), the gut bacteria that break it down
produce a compound called trimethylamine (TMA). The liver then converts
TMA into the compound, trimethylene N-oxide (TMAO)
Those found to have higher blood levels of TMAO had a four-fold
greater risk of dying from any cause over the subsequent five years

25.  PCRM.ORG
 Wholesome Health Pharmacy, Hoffman Estates
 Northshore.Org (Healthy You)
 Gutbliss.Com
 EatToBeat.Org
 CulturesForHealth.Com
 Integrative Medicine
 http://www.fammed.wisc.edu/integrative/
 Kaiserpermanente.org/podcasts

26.  Oil
 Psoriasis
 Lupus nephritis
 Obesity
 Type ONE diabetes
 Non Hodgkins
Lymphoma
 Heart Disease
 Myasthenia Gravis