We love that microbiome. A healthy microbiome promotes health and Vitality, while an unbalanced one can cause so many health issues from mental health illnesses to kidney and heart disease and can even lead to infertility, perimenopause and menopausal problems, poor pregnancy outcomes and unhealthy babies and children. Yes, the micriobiome affects the next generation, as well as how we age and die. Let’s treat it well with foods that enhance it and avoid harmful emulsifiers common in many processed foods.
These 3 Foods Can Enhance the Microbiome( they might not be the ones you think):
The microbiome needs plant diversity, ideally 25-35 different plants, fruits, and vegetables in the diet. This can easily be achieved by adding wild plants, aka weeds into the diet.
Eating weeds (that’s right) is one of the best ways to get super fresh plant medicines and foods packed with vitamins, nutrients, anti-oxidants and more. They also are one of the best foods to eat for your microbiome. They can support the lymph system, boost the immune system, heal and protect the liver and gut and much more.
And they are free!
- In the Spring, wild greens like cleavers, dandelion, violets, nettles and chickweed are super helpful for clearing out the winter gunk and funk, super charging our immune systems and giving us that green energy boost packed with minerals that our nervous, endocrine and immune systems and bones need after a long winter.
- Wild berries starting with strawberry in June, then going into raspberry, blueberry, blackberry, elderberry and cranberry later in the season give us good healthy, sweet medicines we need for our hearts(emotional and physical), arteries and veins, gut, kidney and bladder, eyes. They contain super antioxidants for our immune system and blood sugar regulation. (I’ve been enjoying picking the wild strawberries and blueberries in our yard with my daughter as part of our breakfast. It’s fun and delicious).
- Dandelion root is a common weed found in most yards, gardens and even in sidewalk cracks. In the fall, roots help provide the healthy starches, vitamins and minerals we need for the winter ahead. Dandelion root contains high concentrations of iron, manganese, copper, zinc, and selenium. It is an excellent source of fiber to keep the bowels going and the beneficial microbes happy, as well as being a great liver helper. Dandelion root is a bitter herb, meaning it stimulates digestive enzymes and hydrochloric acid, a big helper for the fall and winter foods, which tend to be heavier. Our digestion tends to slow down in the cooler season as well so bitter herbs are super helpers for preventing gas, bloating, sluggish digestion and constipation.
The beauty of eating seasonally and eating wild foods is that you get what you need at the right time. That is a wonderful gift.
*Always be sure to correctly identify any wild foods and weeds you are harvesting and never harvest under power lines or in areas that have been sprayed with chemicals. As I have learned from my elders and indigenous friends, it is a good practice to give a gift when you are taking one. This can be a song, a piece of hair or taking care of the plant community in some way. Remember to give back.
To learn more, you can attend one of Dr. Eisenheim’s Wild weed lunch tours this summer. See more info below.
3 Emulsifiers that Harm the Microbiome:
Emulsifiers are food additives used to stabilize and blend ingredients in processed food, supplements, and medications. They help blend ingredients that would naturally separate like oil and water. These are often listed under “other ingredients” or “inactive ingredients.” They are often found in yummy foods like chocolate, bread and protein bars. Try to stay away from products that contain sodium carboxymethyl cellulose (CMC), polysorbate-80 (P80), or carrageenan. These food emulsifiers have harmful effects on the gut microbiome. Not all food emulsifiers are bad for the gut microbiome. Gum arabic and arabinogalactan can actually boost the growth of beneficial gut bacteria.
- Sodium carboxymethyl cellulose (CMC), found in foods like milk, ice cream, and some baked goods; but also in pharmaceutical products like gas relief drops and liquid aceteminophen or ibuprofen for babies. Reported effects in animal and human studies are gut inflammation, increased levels of unfriendly gut microbes, which also increase around perimenopause, potential link to metabolic syndrome and obesity and possibly worsening food allergy syndromes.
- Polysorbate-80, is a detergent used in food, cosmetics, pharmaceuticals, and some colic drops and ibuprofen liquid medicine for babies. Also linked to gut inflammation, increased levels of unfriendly gut microbes, metabolic syndrome and obesity.
- Carrageenan, obtained from red algae and used as an emulsifier in some brands of chocolate milk, soy milk and liquid baby formula. It can be digested by gut bacteria, so it has the potential to modify your gut microbiome. Linked to gut inflammation, decreased beneficial bacteria, increased production of pro-inflammatory molecules and disruption of gut barrier. When evaluated in humans, a carrageenan-free diet appeared to be beneficial for pre-diabetic patients, whereas carrageenan consumption promoted inflammation and relapse in patients with ulcerative colitis in remission.
Wild weed lunch tours with Dr. Nitya this summer! Weeds are super foods and medicine.
Come learn common plants for everyday ailments at the Pleasant St. Community Garden in Greenfield, right around the corner from the office. 
The details:
Thursday July 10th 12-1pm
Wednesday August 6th 12-1pm
Drop in or stay for the whole time, no need to sign up
$5-25 sliding scale, cash or check(made out to Cedar Rose) preferred
Pleasant St. Community Garden( behind the Greenfield Senior Center at John Zon Center)
35 Pleasant St.
park on street or parking lot
All ages and levels welcome!