How toxins impact your microbiome

Let's continue chatting about toxins- It's spring, so all that spring cleaning/detoxing energy continues! Today I want to speak to our microbiome and how toxins can impact it and ultimately our health and wellness..... Because (and I truly believe this) all health starts in the gut!

Understanding the Microbiome

Before we go into the effects of toxins, let's start with a quick refresher on the microbiome. Our gut is home to trillions of microorganisms, collectively known as the microbiome, which play a crucial role in our overall health and well-being. The gut microbiome consists of a diverse community of bacteria, fungi, viruses, and other microorganisms that reside in our digestive tract, primarily in the large intestine. These microorganisms are not just passive residents; they are actively involved in numerous physiological functions, including digestion, immune function, and even mood regulation. When they get out of whack, you can end up with a whole bunch of seemingly random symptoms. 

Toxins and Their Sources

The main sources of toxins that affect our gut come from: 

1. Environmental Toxins: Pesticides, heavy metals, air pollution, and other environmental pollutants can find their way into our bodies through contaminated food, water, and air.

2. Food Toxins: Certain food additives, preservatives, pesticides, and even naturally occurring compounds in some foods can act as toxins when consumed in large amounts.

3. Endogenous Toxins: Some toxins are produced within the body as a byproduct of metabolism or other biological processes. For example, free radicals generated during metabolism can have toxic effects.

Impact of Toxins on the Microbiome

Now, let's get to the gut: How do toxins affect our microbiome?

1. Disruption of Microbial Balance: Toxins can disrupt the delicate balance of the microbiome, leading to dysbiosis – an imbalance in the gut microflora. This imbalance can result in a decrease in beneficial bacteria, an overgrowth of harmful bacteria or even just a decrease in the diversity of the overall flora. This can have far-reaching consequences for our health (joint pain, brain fog, fatigue).

2. Inflammation: Exposure to toxins can trigger an inflammatory response in the gut. Chronic inflammation is associated with various health issues, including inflammatory bowel diseases (IBD), such as Crohn's disease and ulcerative colitis. It can also contribute to the development of metabolic disorders and autoimmune conditions.

3. Impaired Gut Barrier Function: The gut barrier plays a crucial role in preventing harmful substances from entering the bloodstream. Toxins can compromise the integrity of the gut barrier, leading to increased intestinal permeability, also known as "leaky gut." This can allow toxins, bacteria, and undigested food particles to leak into the bloodstream, triggering an immune response and potentially leading to systemic inflammation and other health problems.

4. Alteration of Metabolic Processes: Some toxins can interfere with metabolic processes in the gut, affecting the way we digest and utilize nutrients. This can have implications for overall health, including energy metabolism, nutrient absorption, and even weight management.

Examples of Toxins and Their Impact

1. Heavy Metals: Heavy metals such as lead, mercury, and cadmium are widespread environmental pollutants. These toxins can accumulate in the body over time and have been linked to gut dysbiosis, inflammation, and impaired gut barrier function (1). Once metals enter the GI system, they promote oxidative stress and disrupt healthy microbiomes, creating dysbiosis (1). 

2. Glyphosate: Glyphosate, the active ingredient in many herbicides, has been shown to disrupt the gut microbiome in animal studies. It can alter the balance of gut bacteria, leading to an overgrowth of pathogenic bacteria and a decrease in beneficial bacteria. (2)

3. Artificial Sweeteners: Artificial sweeteners, commonly found in diet sodas and other low-calorie foods, have been shown to have detrimental effects on the gut microbiome. They can alter the composition of gut bacteria and increase the risk of metabolic disorders such as obesity and type 2 diabetes. (3)

Protecting Your Microbiome from Toxins

Now that we understand the impact of toxins on the microbiome, how can we protect our gut health?

1. Eat a Balanced Diet: Opt for a diet rich in whole, unprocessed foods, including plenty of fruits, vegetables, and lean protein. Avoid or minimize the consumption of processed foods, which may contain harmful additives and preservatives. Read the label- if you don't know what it is, you probably shouldn't be eating it 😉

2. Choose Organic: Whenever possible, choose organic fruits, vegetables, and other foods to reduce exposure to pesticides and other environmental toxins. The environmental working group has two great lists- the dirty dozen and the clean 15. The dirty dozen are produce items you should always try to buy organic as they have the most exposure to pesticides. Here is a link to that: Dirty Dozen

3. Stay Hydrated: Drink plenty of clean, filtered water to help flush toxins from your system and keep your gut healthy.

4. Probiotics and Prebiotics: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet to support a healthy balance of gut bacteria. Additionally, consume prebiotic foods such as garlic, onions, bananas, and asparagus to nourish beneficial bacteria in the gut.

5. Limit Toxin Exposure: Minimize exposure to environmental toxins by using natural cleaning products, avoiding plastic food containers, and choosing organic personal care products whenever possible.

Conclusion

Our gut microbiome is incredibly sensitive to the toxins we encounter in our environment and food. By understanding how toxins impact the microbiome, you can take proactive steps to protect your gut health and overall well-being. By making informed choices about what you eat and minimizing exposure to harmful substances, you can support a thriving and balanced microbiome for optimal health.

References:

1. Forero-Rodríguez LJ, Josephs-Spaulding J, Flor S, Pinzón A, Kaleta C. Parkinson’s Disease and the Metal–Microbiome–Gut–Brain Axis: A Systems Toxicology Approach. Antioxidants. 2022; 11(1):71. https://doi.org/10.3390/antiox11010071
2. Walsh, L., Hill, C., & Ross, R. P. (2023). Impact of glyphosate (Roundup^TM) on the composition and functionality of the gut microbiome. Gut microbes, 15(2), 2263935. https://doi.org/10.1080/19490976.2023.2263935
3. Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., ... & Segal, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186. https://doi.org/10.1038/nature13793