Most of us have been taught that bacteria is bad. We were taught to wash our hands constantly, wear gloves when possible, and to gobble up vitamin C to help combat the dangers of our virus- and bacteria-filled world. Now, however, we realize that not all bacteria are bad, and that, in fact, some bacteria are really good. What is especially exciting for us is that having a healthy gut can help prevent autoimmune disease, including diabetes.
So, what bacteria am I talking about?
Your Microbiome
While this gut-talk has been pretty popular for at least a few years, it is worth reviewing exactly what “good bacteria” is. Our guts are filled with bacteria that helps break down the food we ingest. This collective community of bacteria is called a microbiome. Our microbiome works as a sort of gatekeeper for our immune system. It is so important in our overall health, in fact, that an out of balance microbiome can even contribute to mental health issues such as depression and anxiety.
There are a lot of reasons that your microbiome might become out of balance. Mostly, an unhealthy gut flora is caused by a poor diet that wipes out the living bacteria in your gut while filling it with harmful bacteria in its place. This can lead to autoimmune diseases, such as diabetes, which is a serious consequence of the imbalance. Luckily, though, it’s a fairly easy fix once you’re committed to fixing it.
Gut Bacteria and Diabetes
In one study, the researchers were able to manipulate the likelihood of diabetes by controlling the microbiome in rats that were genetically predisposed to type 1 diabetes. Though the authors of the study admitted that this doesn’t draw the conclusion that a healthy microbiome necessarily prevents diabetes, it does point to the fact that taking care of your gut bacteria can help lower the risk of diabetes.
Another group looked at the influence of the microbiome on insulin sensitivity. In subjects that received direct microbiota transplantation (through fecal matter, by the way) showed significant improvements in insulin sensitivity. Much more research is needed to draw any firm conclusions, but this study shows that a healthy microbiome can serve as an intervention of sorts for type 2 diabetes.
3 Ways to Get Bacteria
Gut bacteria matters and doesn’t necessarily require a fecal matter transplant to be rebalanced (thank god). Here are three ways to rebalance your microbiome.
1- Probiotics
This is the easiest and quickest way to introduce healthy bacteria to your gut. Look for a quality probiotic in your health food store. You can also look for fermented foods such as raw sauerkraut and kefir. These food items contain healthy bacteria that works in the same way as a probiotic supplement.
2- Clean Diet 
I know this sounds redundant, but seriously, so many good things come from eating well. By eating fruits and vegetables, you are directly feeding the healthy bacteria in your gut and starving the bad bacteria. Eat more fruits, vegetables, whole grains and lots of water to nourish your gut.
3- Digestive Enzymes
Not everyone needs a digestive enzyme supplement, which helps break down food more efficiently when eating, but it can often be the extra boost that is needed to get things flowing more smoothly. Many people reach for an antacid when they are bloated and gassy, but this actually shuts down the natural enzymes in your gut to quiet the symptoms. In the long run this makes things worse! Instead, opt for a digestive enzyme to allow your gut to rebalance, naturally.
Try eating with your microbiome in mind to reduce your risk of diabetes. If you already have diabetes, then cleaning up your microbiome can help reduce insulin resistance so that your blood glucose is a lot more stable throughout the day. Give it a try and let us know how it worked for you!
[expand title=”References“]
Journal of Diabetes Research. URL Link. Accessed February 13, 2017.
Diabetes Care. URL Link. Accessed February 13, 2017.
Clinical & Experimental Immunology. URL Link. Accessed February 13, 2017.
Trends in Neurosciences. URL Link. Accessed February 13, 2017.
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