​According to a new study presented by Dr. El-Salhy at the United European Gastroenterology week in Spain, fecal microbial transplants (FMT) may significantly improve the pain and distress caused by irritable bowel syndrome, if transplants come from what has been termed a 'super-donor'.
​
The double-blind, randomized control trial study found that 75-89% of recruits aged 18-75 receiving 30-60 g of endoscope administered feces into the duodenum donated same day from a human 'super donor' reported significant benefits in their overall IBS symptoms after 3 months, with no long term adverse effects (1). Slightly greater benefits were observed in the patients receiving higher dose transplants and/or repeat transplants (2). Furthermore, Dr. El-Salhy suggested that preliminary results show 90-95% of the patient who responded are still well 1 year later, and 50% are 'cured' (3). 

Eating a diet full of fruits, vegetables, lean proteins and whole grains is just generally good for us, but as it turns out, eating a high plant-based diet may help lower your risk for developing many chronic health conditions, including cancer. While no single food or combination of foods can eradicate cancer, studies have shown that the combination of compounds found in certain foods — when part of a healthy diet — can help significantly increase your anti-oxidant intake, and decreasing our risk of developing a number of disorders, including cancer. ​

The phytochemical compounds found in fruits, vegetables, and legumes, along with antioxidants and a host of vitamins and minerals, all work in conjunction to provide cellular repair. Foods alone cannot cure cancer, but a healthy diet can go a long way toward minimizing your risk. According to the American Institute for Cancer Research, “In laboratory studies, many individual minerals, vitamins, and phytochemicals demonstrate anti-cancer effects. Evidence suggests that it is the synergy of compounds in the overall diet that offers the strongest cancer protection.”[1] In other words, make sure that your plate is colourful and is part of a well-balanced and healthy diet.

While many foods can play a key role in an anti-oxidant diet, here are a few suggestions to make sure you have on hand:

     One of the core principles of functional medicine is to nourish the body and ensure it is getting the appropriate balance of nutrients to stay healthy. Traditionally, this was achieved in a hunter-gather diet by eating colourful whole foods and by practicing “nose-to-tail” eating of meat, which included the consumption of skin, cartilage, marrow, tendons/ligaments, and other parts of the animal that are now typically discarded. Unfortunately, much of this practice has been lost as a result of prepared meats, microwaves, and canned soups over homemade stocks. As a result, our diets have become deprived of an important protein, known as collagen.

      There is a lot of noise in the health industry lately about collagen supplementation. The concept of supplementing collagen attempts to regain what we’ve lost from our primitive diet, but the question becomes if supplementation has any benefit.
​
Benefits of Collagen
I’ll admit that when I first heard about the trend of supplementing collagen, I wasn't on board. It made no sense to me. Collagen is a tissue found in our bodies made from amino acids, vitamin C, etc. So how could supplementingthe end product collagen benefit us? But as it turns out, research in mice shows that hydrolyzed collagen peptides (from gelatin) have a 95% absorption rate at 12 hours after intake, and it distributes in the body similar to that of raw amino acids, with the exception of cartilage (1). Collagen was seen to concentrate more than twice as high in cartilaginous tissue that raw amino acids (1), giving collagen some unique benefits. So, I jumped on the bandwagon.

Bone broth is a rich source of nutrients. It contains protein, cartilage, gelatin, and minerals, especially calcium. It’s easy for our body to digest, tastes delicious and fills a home with an aroma of goodness while cooking. Bone broth is inherently calming, consoling, and restorative to our energy and spirit. The gelatin in bone broth also has been shown to have numerous benefits on the cartilage in our joints, the integrity of our gut membrane, the detoxification of our livers, and the health of our skin!
​
BASIC BONE BROTH MAKING

1. Bones - poultry, fish, shellfish, beef or lamb
   - cooked bones from a previous meal, with or without skin or meat
   - raw bones, with or without skin and meat (can be browned first for flavour)
   ​- use a whole carcass or just parts (good choices include feet, ribs, necks and knuckles)
2. Water - cold
   enough to just cover the bones or 2 cups water per 1 pound bones
3. Vinegar - any kind
   a splash (1-2 tablespoons), or substitute lemon juice for vinegar
4. Vegetables (optional) – skins, ends and tops or entire veggie
   traditional choices include celery, carrots, onions, garlic and parsley, but any will do

The most common time to take a probiotic is during + following antibiotic use. Antibiotics degrade the population of our good flora, and therefore they require replacement. Some antibiotics, such as amoxicillin, ciprofloxacin, etc, have also been shown to allow for opportunistic infections from candida, or yeast. The primary concern for antibiotic use is ultimately the results of dysbiosis, which is a severe imbalance in desirable vs undesirable bacteria in our gut.
 
Some of the other benefits of a probiotic use can include:
•    Boosting your immune system
•    Improving immune dysfunction, such as in seasonal allergies, eczema, asthma, etc.
•    Improved digestive function
•    Increased absorption of nutrients, and elimination of waste
•    Fighting pathogens
 
There are many readily-available sources of probiotics, from supplements to food. Supplements usually only contain single strains of bacteria, sometimes in isolation, or other times multi-strain.
 
Unfortunately, some evidence suggests capsulated probiotics don't populate our gut long term.
If you are looking for ways to increase your probiotics consumption, it may be best to start with probiotic-rich foods like some of these:
•    Yogurt (make sure to choose a yogurt with live or active cultures)
•    Kefir
•    Sauerkraut
•    Kombucha
•    Miso
 
What to expect when you are taking probiotics?
 
Most people can tolerate probiotics fairly well; however, the most common side-effects are a temporary increase in gas and bloating, constipation, and thirst. The cause of these side-effects in some people is not entirely known, but they usually subside after a few weeks of continued use.
 
And while there may be several health benefits associated with taking probiotics, there are some people who should always seek advice before starting a probiotic. These people include individuals on immunosuppressive drugs, those with a compromised immune system, or a serious illness which predisposes them to more severe complications.
 
Can probiotics make you feel worse?
 
Our intestinal tract is a veritable colony of microorganisms. There are trillions of these little guys inhabiting our GI tracts and the exact combination and strains make for an incredibly complex interaction within us.
 
When we introduce different species into the mix, it can cause a temporary impact on our intestinal environment. The equilibrium that existed previously has been thrown off balance and needs to readjust. Once the new – and hopefully more beneficial – balance establishes itself, the symptoms should stop.
 
One primary instance where probiotic may persistently make symptoms worse is in cases of small intestinal bacterial overgrowth (SIBO). Since the root of this problem is already an overgrowth of bacteria in the wrong place (the small intestine), adding more bacteria to the mix can often aggravate symptoms. SIBO symptoms look a lot like IBS, which is why it is important to speak to your naturopath before starting a probiotic.
 
You should always introduce probiotics slowly – a process called “titrating” – and increase to a full dose gradually.
 
The Must-Knows when choosing a probiotic
 
#1: Not every probiotic is the same. L rhamnosus GG has been shown to decrease the incidence of asthma and allergies in children, L. acidophilus is helpful in preventing repeat yeast infections, and B. lactis has been shown in clinical trials to improve intestinal dysbiosis and IBS symptoms. Taking an over the counter probiotic is useless unless it contains the proper strains indicated for your concern. This is where you want to speak to your ND to choose a probiotic that's right for you.
 
#2: Most probiotics cannot survive at room temperature. Multiple consumer reports have confirmed that many probiotics taken off the shelf are no longer alive, and therefore relatively unhelpful. Many strains of probiotics must be kept at < 8 degrees C or they will degrade at roughly about 4% per day. Meanwhile, some strains of probiotics are completely safe at room temperature, such as S. boulardii, which makes it great for travel. Do your research before buying strains off the shelf, or stick to probiotics found in the refrigeration section of your health food store.
 
#3: Quantity matters. Some probiotics will claim to be over 50 billion bacteria per capsule, but in fact, contain less than 5 million colony forming units of the desired strains (this is very common with l. acidophilus). Many clinical trials show no benefit to probiotic strains until they reach a certain quantity of exposure. Always read the label, which breaks down the strains and counts of each colony. 
 
#4: Watch for fillers and Prebiotics. For those searching for probiotics for gas, bloating, IBS, IBD, etc, if a probiotic makes you feel worse, it may not be the actual bacteria. Many capsulated probiotics contain prebiotics such as inulin, pectin, potato or tapioca starches, maltodextrin, and/or fructooligosarccharides (FOS), which in and of themselves can create gas and bloating. Many are also washed in dairy, which can be a problem for those sensitive to dairy products.  
 
When is it time to call the doctor?
 
Once starting a probiotic, if you haven’t presented with an exacerbation of symptoms (suggesting potential overgrowth of bacteria in your gut), no infectious pathogens are present, and your symptoms are on the mild end of the spectrum, you can probably keep taking it. Eventually, your GI tract will settle back down to normal.
 
If you find that you cannot tolerate probiotics, it could be a sign of gut pathogens like parasites or bacterial infections, as well as potential overgrowths. Because each of these issues requires a different treatment approach, it is important to have functional GI testing done to work out exactly the root cause of the problem.
 
If you want further help, or wish to discuss ways to support optimal gut health, please feel free to contact Toronto Naturopathic Doctor, Dr. Courtney Holmberg at 647-351-7282 to schedule a consultation today!

Our digestive tract is a complex system that relies on multiple factors to keep it regular. Its primary role is to break down the foods we eat, absorb the nutrients we require, and rid of the wastes we don't need. For some people, having a daily bowel movement is regular as clockwork, whereas others may go days on end before their next bowel movement.

However, a daily bowel movement is not the only sign you should pay attention to when evaluating your gut motility. The consistency of the movement is also important, with denser movements often indicating your gut motility is lagging, while loose movements meaning motility is rushed. 

Having a daily bowel movement is often considered to be a staple indication of overall health, as well as a telltale sign of the state of your gut environment. And while everyone's norm may look different, consistency is critical none-the-less. The most common factors that affect regularity are often diet, exercise, and fluid intake. However, bowel function is fundamentally a nervous system response, meaning it can be manipulated beyond simple lifestyle factors. In order to help you hack gut motility, let’s first break down the actual mechanism of how a bowel movement happens, and the neurotransmitters and nutrients that maintain its function. 

Bacteria are found on every external surface of the body, including the entire gastrointestinal tract. You’re probably no stranger to probiotics and their endless health benefits, and you may even be purposefully increasing your intake of fermented foods as a result. But what if I was to tell you that probiotics might be making your digestion symptoms worse?
The diversity and quantity of bacteria in each part of the digestive system varies greatly. For instance, you can easily find over 1 billion bacteria per milliliter in the colon, and only 10,000 bacteria per milliliter in the small intestine. In addition, the bacteria in the small intestine function differently from those in the rest of the digestive tract.
In the small intestine, the bacteria are responsible for aiding in digestion and helping absorb vitamins, minerals, and nutrients in the foods we ate. These same bacteria also help support immune function. However, in many people experience IBS-like symptoms such as gas, bloating, constipation/diarrhea, and abdominal cramping, the number of bacteria in the small intestine increases significantly. The bacterial that typically colonize the digestive tract (most commonly the colon or large intestine1) overgrow in a location not intended for so much bacteria, and as a result, begin to produce symptoms. We call this condition Small Intestinal Bacterial Overgrowth or SIBO. And as you can imagine, adding more bacteria (like probiotics) to the mix may produce undesirable outcomes.

What Are Some Symptoms of SIBO?

When SIBO occurs, it interferes with normal digestive processes. The vitamin, minerals, and nutrients which are normally absorbed by the intestinal cells become diminished, while some strains of bacteria actually consume the nutrients for themselves, ultimately fueling their growth.
As a result, we often see nutrient deficiencies such as iron and b12 in this patient population. Gas becomes a byproduct of the fermentation of sugars and proteins, and bloating results. The most characteristic symptoms of SIBO patients include:
•    Belching
•    Gas/Flatulence
•    Diarrhea
•    Abdominal Discomfort, Cramping, and Pain
•    Constipation
•    Vitamin Deficiencies
•    Unexpected Weight Loss
•    Abdominal Distention/Bloating
Long-term concerns of untreated bacterial overgrowth include damage to the intestinal lining, resulting in increased intestinal permeability, often termed “leaky gut syndrome”. This condition predisposes a person to autoimmune diseases, allergic reactions to foods they previously were not allergic to, and overall inflammation2. Furthermore, bacterial endotoxins burden our liver and immune system, increasing incidences of chronic fatigue.

What Causes SIBO?

Any disease or illness that affects the body’s defenses put a person at risk for SIBO. The actual causes complex, but major of people with SIBO have developed an issue with the intestinal anatomy or musculature. Infectious gastroenteritis, bowel strictures or surgery, nerve damage, appendicitis, and birth control use are among some of the predisposing factors to SIBO development.
Various research studies have discovered that the following conditions may also increase the risks for SIBO:
•    Crohn’s Disease
•    Type I or Type II Diabetes
•    Irritable Bowel Syndrome
•    Previous Surgery of the Bowel/Intestines
•    Celiac Disease
•    Conditions of the Liver, Pancreas, and Others
•    Low Stomach Acid
•    Regular and Heavy Alcohol Consumption

Can SIBO be treated?
​
First and foremost, a diagnosis should be made using a 3 hr Lactulose Breath Test. Treating SIBO normally requires the use of specific antibiotics and/or antimicrobial therapy to erratic the overgrowth, along with identifying co-morbidities that may have caused its development in the first place. In cases where patients were treated, but their underlying condition was ignored, many experienced a reoccurrence of SIBO with a year or less3.
Since there can be a variety of underlying causes, it is essential to develop treatments which are tailored specifically for each individual.
Click Here to learn more about Dr. Courtney Holmberg ND’s approach to SIBO management. If you suspect you might have SIBO or have experienced any of the symptoms we discussed, contact Dr. Holmberg at 647-351-7282 to schedule a consultation today!

Sources:
1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/
2.    https://www.ncbi.nlm.nih.gov/pubmed/22109896
3.    https://www.ncbi.nlm.nih.gov/pubmed/18802998

​Our bodies require the right nutrition and nutrients to function correctly. When we do not get the proper intake of these things, different functions and responses stop working correctly. Not only does maintaining the right levels of nutrients help strengthen the body’s immune system, but it can also reduce the risks of autoimmune disease.

Autoimmune disease is a category of conditions classified by a dysfunction in the adaptive immune response, where the body’s immune cell have decided to target it’s own tissue. Its suggested that autoimmunity may be triggered by viral infections, dysbiosis, chronic stress, vaccines, or occupational/environmental exposures, but the full mechanism of action still remains unknown. In response to triggers, the immune system begins to treat healthy tissues as invaders and attacks them. Essential nutrients can help restore balance to the immune system, as well as repair the tissues it damaged. It may also help prevent these conditions from occurring.

As we age, our bodies often remind us we are getting older. While other parts of our body may start to show signs if aging, our digestive systems are not always affected as much by aging as we may believe. However, there may be certain foods you once enjoyed with ease that are now causing stomach upset if you over indulge. And while food intolerances are always a possibility, these new symptoms do not necessarily mean we have developed intolerances for certain foods.

Certain changes to digestion do occur as we age. These include:

1. Slowed digestive response. As digestion response slows it requires more time to break down the food in our stomachs. As a result, we can feel full for a much longer period of time after consuming a large meal, which may also make us feel bloated.

2. Less elasticity of the stomach. The stomach also becomes less elastic, meaning rather than being able to consume an entire pizza, like we could when we were teenagers, we are only able to eat a few slices before we start to feel full.

3. Lactase production decreases. As we age, the body slows how much lactase (the enzyme that breaks down the sugar, lactose, in milk) is produced, which can cause some of us to become lactose intolerant or start to feel the effects of consuming too many dairy products, like gas and intestinal cramping. Contrary to popular belief, lactose intolerance is not a “condition”. It's a normal process of aging, and your body’s attempt to preserve resource (since milk is for babies, not adults).

4. Bacteria growth expands into the small intestine. While normal “gut” bacteria is essential to proper digestion, as we age, it is not uncommon for the bacteria to extend beyond the large intestine and into the small intestine and can make it seem like we have food intolerances (commonly termed SIBO).

5. Contractions weaken or slow in the large intestine. Feeling of constipation are not uncommon as we get older and is caused by this age-related factor.

6. Illnesses – Age-related reduced immune responses can affect the digestive system.

7. Medications – Certain medications can affect the digestive system and could have side effects similar to symptoms of food intolerances.

8. Failing to Change Eating/Dietary Habits – As we get older, what we eat, how much, and when are directly related to digestive problems sometimes mistaken as intolerances to food.

Going back to our original question, the primary type of food intolerance we may develop as we get older is an enzymatic intolerance to certain foods, such as dairy products. This type of food intolerance is where the body no longer produces the right amount of enzymes needed to properly digest the food.

In conclusion, if you are experiencing digestive problems related to specific foods, it does not necessarily always mean you have developed an intolerance to a food or food group. It may in fact mean your body has developed an inability to properly digest it. As a result, it may be time for some dietary changes to maintain a healthy digestive system.
If some of the above points are effecting you, it is best to speak with naturopathic doctor to determine the underlying to your concerns.  You can book an appointment for a full health assessment with Dr. Courtney Holmberg, ND at her naturopathic clinic in Toronto by calling 647.351.7282 today!

​We have all been there, had a nervous sensation before speaking in front of a large group of people, or a “pit” in the bottom of our stomachs as we started a new job with a new employer. These “gut feelings” actually have a connection to our brains. It is believed there is a second brain within the gut to handle digestion and other functions. Scientists are continuing to discover how this “second brain” and the microbiome affects our emotions, state of mind, and relation to a variety of illnesses, diseases, and conditions.

​Our Feelings and Our Gut
Have you ever felt so stressed out you sought comfort in a pint of ice cream or some other sugary, salty, or deep fried food or snack? If so, this is just one aspect of our guts and brains talking to each other. When we become overly stressed, it leads to anxiety. This triggers the body’s natural “flight or fight” response and releases adrenaline into our systems. Along with the adrenaline, another hormone, called cortisol is released.

Cortisol tricks the gut into thinking it is hungry, even though you are not. Until the stress is reduced and brought back down to more manageable levels, the body continues to release cortisol. For someone, who is highly stressed, this can result in overeating, or what many of us refer to as “stress eating,” as a means to address the stress.

Our Mood and Our Gut
Besides stress, other emotions and moods we experience have a direct link to our guts. For instance, if we are overly excited, we are full of energy as the gut works to release energy and burn calories. On the other hand, if we are feeling sad or depressed, our gut functions can slow down or could cause the gut to become upset where we have a “sour” or “burning” feeling in our gut, or experience nausea.
​
Conditions of the Gut
Many types of gastrointestinal medical conditions, like GERD (gastroesophageal reflux disease), IBS (irritable bowel syndrome), gluten intolerance, dairy intolerance, and food sensitivitiesare believed to directly related to various types of disorders some people suffer from including anxiety, autism, depression, and ADHD (attention deficit/hyperactivity disorder).

In people suffering from these conditions, the make-up of their gut’s microbiome is different, compared to people without these disorders. Fortunately, there are natural remedies available to help change how the microbiome functions and restore order to the gut and improve its connection with your brain.

To start, you also want to aim to incorporate these three power foods to rebalance gut function and microbiome.

Probiotics:

• Kimchi
• Kombocha
• Sauerkraut
• Fermented foods
• Dandelion Greens

These foods contain pre & probiotics to promote a health gut flora and prevent overgrowth of harmful or unwanted organisms. They also assess in proper digestion and bowel formation.

Bitters:

• Kale
• Bitter melon
• Arugula & dandelion
• Turmeric
• Cumin

These foods, because of their bitter properties, promote natural gentle cleansing of the body via liver stimulation, and stimulate your rest and digest nervous system for proper digestive function

Cleansing:

• Processed meats, prepared foods, sauces, etc
• Gluten
• Dairy
• Refined sugar

Avoiding processed foods and following a healthy, non-processed diet will change the functioning of the microbiome and gut. As an added bonus, you reduce your risks for diabetes, obesity, and other conditions.

Of course, the best place to learn how to address concerns over your own brain-gut connection, is to schedule a visit with a qualified health professional.
Schedule a consult with Dr. Courtney Holmberg, ND to learn how naturopathic medicine can rebalance your gut for good. Book online or call 647-351-7282 today!