The Genetic Microbiome, Genetic Metabolic Type® and Your Healthiest Gut
Hello, I am Julie Donaldson and I am a clinical nutritionist with functional medicine training. I specialize in restoring balance in complex, chronic and acute health conditions. I welcome you to peruse other articles that may be of interest to you in your health investigation!
“One of the hardest things for me to wrap my head around in learning my Metabolic Type® was that a “plant-based” diet was so, so wrong for me. Misinformation about this idea run rampant. My gut hurt all the time. When I adjusted my nutrition according to what MY body needed, my gut began to heal almost immediately. I’m telling you - you’ll be so glad you did this!””
The genetic natures of both our microbiomes and Metabolic Type® have major influences on healthy gut function. Here we will explore recent scientific discoveries, individualized nutrition and holistic health influences, as well as clarify some topics of confusion.
The Misnomers About High Fiber Diets
While the majority of us need some amount of fiber, another “diet dogma” topic is the one that claims everyone needs as much fiber in their daily diets as they can tolerate. Sounds good in theory, doesn’t it? And, certainly, there are implications for too little fiber in the diet, but for the purposes of this article, we’ll focus on the too-much scenario, as it is the predominant misconception on this topic in my practice.
We all have a genetic microbiome - this linked research is likely the most significant longitudinal study of its type based upon baboon gut diversity (which largely resembles human makeup). Findings indicate that controlling for diet, age, and socioecological variation, 97% of microbiome phenotypes were significantly heritable. With previous theories positing that the microbiome had almost nothing to do with genetics, this significant study proves otherwise. We do know that environment and epigenetics influence the expression of the microbiome, but to understand that there are genetic baselines in the microbiome moves us into new territory in terms of respect for individualized diet and supplementation. Our current culture of one-size-fits-all health recommendations includes mostly broad-stroke advice in this arena as well. Many people who over-consume fiber and are found to have opposing individualized nutritional needs often complain of bloating, gas and maldigestion.
Fruits, vegetables and grains have insoluble and soluble fiber, although some foods have higher concentrations of one type over the other. Insoluble fiber stays intact and sweeps through your gut, pushing out waste. This type of fiber is responsible for relieving constipation and making your stools soft and easy to pass. Soluble fiber attracts water, creating a gel-like substance. It slows digestion, giving essential nutrients adequate time to absorb through your intestines. Although you need fiber in your body for normal digestion, consuming too much (according to individual needs) can lead to gas, bloating, diarrhea or constipation. Importantly, what is tolerated by one person may be too much for another. There are also multiple other factors to consider outside of the mere quantity of these foods, such as water intake and ability (or lack thereof) to absorb it. There are considerations applicable to this question that involve appropriate individual diet…anabolic and catabolic equations come into the mix, as well as electrolyte balances. A less common, but still possible effect of eating too much fiber is mineral deficiencies. Because fiber can bind to minerals such as magnesium, iron, calcium, and zinc, ingesting too much fiber can limit the absorption of these micronutrients. None of this is considered nor addressed in mainstream ideas of how much fiber a person should consume on a daily basis.
So, what would it mean to have a genetic microbiome makeup? It may well mean that there is a significant connection between how our bodies process nutrients and how our guts maintain their diversity and balance…
The Metabolic Type® and Genetic Programming
Metabolic Typing® is a unique format for discovering and practicing individualized nutrition. It moves us out of the realm of what’s “right” for anyone/everyone to eat and into the realm of what is right for the individual. Your body has its own way of processing nutrients. The speed at which you oxidize nutrients through the Krebs cycle is unique, and the impacts of nutrients upon your nervous system and all of your homeostatic mechanisms are unique. This means that, in order to be your healthiest, you need to eat foods in the proper ratios and combinations to support weaknesses in your metabolism. It means, more importantly, that you were likely born with a dominant genetic “style” in your nutrient processing and living by that style is where your vitality and balance come from. While situational changes in MT can happen to produce a different functional MT for a time, most of us land in our genetic types the majority of the time.
So, unique to MT is that everyone needs a different amount of proteins, fats and carbohydrates in their diet, all of which also have macronutrient profiles that are significant to the individual. One of the most common problems I see in practice are protein types who consume insufficient proteins and fats, are constantly hungry, and trying to satiate their appetites with excess carbohydrates. If you are following a non-personalized recommendation for any diet (Keto, vegan, Paleo, high fiber, etc) and it runs contrary to your needs, not only are there energy, weight, blood sugar, mineral deficiency, electrolyte and inflammatory factors involved, but there may also be ramifications for your microbiome. How is this possible?
Firmicutes and Bacteroidetes
Gram-negative Bacteroidetes and gram-postive Firmicutes are bacterial phyla that dominate the entire digestive tract including the mouth, nose, throat and colon. This human genetic microbiome review notes that Firmicutes are one of the most heritable of the gut bacteria. The review also establishes that “certain host genetic variants predispose an individual towards microbiome dysbiosis, which is an important factor in diseases of metabolism and immunity.” Individualized nutrition is one of the key approaches to correct this problem.
A rather common finding on a PCR assay stool test is a high ratio of Firmicutes to Bacteroidetes (a normal ratio is <1). One of the most probable causes of this poor balance stems from excess carbohydrates and related impaired insulin sensitivity. In my opinion, one of the biggest causes for this is a misunderstanding of how a “high fiber diet” is required for everyone. If your body is genetically programmed for a certain balance of protein, fat and carbohydrate and it is being fed an excess of carbohydrate, Firmicute dominance becomes a distinct possibility. And with that comes GI dysfunction, including maldigestion and symptoms of hypochlorhydria (which can also produce GERD). Bacteroidetes contain complex carbohydrate digesters. If overridden by Firmicutes, the excess carbohydrate digestion becomes compromised. Remember, an Inuit person does not consume any carbohydrate (fiber), only meat and fat - and the culture does not have bowel cancer (nor heart disease). Fiber is not the answer, but rather individuality.
It is rarely reported nor understood that excess supplementation of Lactobacillus probiotics can also raise Firmicute counts in the gut. This is another reason I am a proponent of spore biotics vs. probiotics. Using the innate intelligence of spore biotics vs. forced colonization with probiotics is much safer and much more individualized.
When your GI tract is genetically programmed, it needs to be fed accordingly in order to support both its strengths and weaknesses. If your genetic MT requires more protein than carbohydrates, the microbiome is yet another expression of how everything in your body works together and is literally “fed” by the right balance of nutrients for you.
In another relevant study, changes in feed profiles for pigs showed a direct correlation between higher carbs/lower proteins and excess Firmicutes in their GI tracts, as well as altered growth patterns. (It is important to note that human studies are difficult due to inability to control intake over long periods of time. A large consortium of human studies is currently in progress for longitudinal results.)
Changes in Firmicutes and Bacteroides in lower protein diets
In practice, I consistently find those clients with balanced MT nutrition to also have the proper balances of these phyla bacteria in their test results.
There is no question that the opposite scenario is possible, wherein a person who needs to eat primarily complex carbohydrates is over-consuming proteins and fats and tipping the balance in the other direction. This too would become problematic for maintaining a healthy diversity and overall gut health.
The Quality of Your Food Matters Too
Our conversation would not be complete without talking about the quality of food.
One of the other findings in the large primate study was the notable difference in microbiome diversity during seasonal changes. During rainy season, the genetic microbiome was less pronounced while the environmental impacts were greater - this is because of the diversity of plants available to the animals. Temporary and changing adjustments in the microbiome are natural to all of us, and they can support healing in ways we cannot currently imagine, both through temporary shifts and through temporal stability.
In a study of Hutterites, who live communally and have a very stable diet throughout the year, significant shifts in the microbiomes of the population were found, but also demonstrated was a large degree of temporal stability in the composition of the gut microbiome of an individual. This gives considerable support for the power of the individual genetic microbiome and its cooperation with its host.
Living by the rhythms of life around us, including consumption of local, seasonal foods, is a perfect example of this. We have come to believe that if blueberries are the “perfect” food, we need them 12 months out of the year. Nevermind that they don’t grow near us and/or require long-distance shipping during times that are not seasonal, we think we need them! But the truth of ecological nutrition is that seasonal crops, local sourcing and healthy soils make all the difference in how our bodies respond to their needs. If an abundance of variety during rainy or summer months changes the microbiome temporarily, that does not mean that our bodies lose the adaptability to utilize other foods during other seasons. The practice of throwing probiotics at our guts to “build” colonies is one based upon misinformation and a lack of ecological and evolutionary wisdom.
If we can expand our understanding of this wisdom and plasticity that may be stabilized by genetic programming, we can also incorporate the truths of personalized nutrition and microbiome support. Releasing ideas of what is right for everyone and living close to the ideas of what is right for us individually is where foundational health is created. Join the True Nature community today for your best opportunity in a health transformation partnership with targeted healing approaches. We provide holistic telehealth services.