SOIL / GUT / BRAIN - Part 2

Pic - Anshu A - Unsplash

Food variety is the spice of life

Not 5 a day but 30 a week?

Dr Tim Spector

Everyone is familiar with the concept of eating 5 servings of fruit and vegetables a day but new research and evidence is suggesting a new target of 30 per week.

‘Dr Tim Spector from the British Gut Project explains that 30 eating different types of plants a week means you get the full range of nutritional benefits from a whole host of different plants.

It probably seems a bit daunting, so if you’re asking yourself how this may be possible to incorporate into your own diet, you’re not alone. Spector highlights, ‘‘this also includes mushrooms, spices, nuts, seeds, herbs and legumes’. As such, it can be easier than you think to achieve — and it may only require a couple of extra ingredients in your shopping basket. 

Simply cooking with a few more herbs can go a long way towards this number.If you’re struggling to hit the target consider making your own blend of nuts, seeds and dried fruits, it would be very easy to put together a complex mix of these ingredients that would be from 10-15 different plants, you can keep this mix as a perpetually changing blend as you come across new nuts, seeds, grains, fruits, berries and even spices and herbs, look for organic and try to find nuts that are minimally roasted so not oxidised. You could make a few different blends, one with spices and salt that can be used on savoury dishes such as cooked vegetables or meats and a sweeter version for cereals and yoghurts.

Why 30 plants, though?

According to Dr Spector, ‘the single most important dietary factor we found for better gut health was the number of different plants we eat weekly, with more than 30 a week being the optimal number’. Any less than that saw a significantly less diverse gut biome. This is key to having a good balance of ‘good’ bacteria in the biome, which in turn helps all facets of your health, including helping to fight disease and infection, as well as properly digesting food and absorbing nutrients and energy. ‘

The Zoe Project

Zoe is a subscription based scheme that analyses your unique gut, blood fat, and blood sugar responses. So you can improve your long-term health and reach a healthy weight. One of the key measurements is a ‘microbiome assessment’ or in other words, a poo sample!

From the Zoe Project

How is it done?

Initially, the microbial DNA extracted from the fecal sample undergoes fragmentation, producing numerous short segments. Utilizing advanced sequencing technology, a subset of these fragments is decoded, providing a comprehensive overview of the entire microbial DNA composition.

The subsequent phase involves a complex computational task: assigning these genetic sequences to their respective microbial origins. This process resembles reconstructing a highly fragmented, duplicated masterpiece akin to the Mona Lisa.

This investigative procedure is time-intensive. The mere sequencing of DNA consumes approximately 48 hours, while the identification and classification of the diverse microbial entities within take an additional 2-3 days due to the distinct nature of each analyzed microbiome.

Once the reconstruction is completed, the focus shifts to understanding the criteria for a healthy microbiome. Initially, the assessment revolves around microbiome diversity—a measure of the spectrum of microbial species inhabiting the gut. Greater diversity, particularly in 'beneficial' microbes, is indicative of a more robust and adaptive microbiome. This diversity ensures functional redundancy; if one microbe falters, another can assume its role.

Subsequently, a detailed analysis is conducted to determine the presence of specific 'beneficial' and 'detrimental' gut bacteria. This involves a curated selection of 15 microbes associated with positive health markers and an equal number associated with negative health indicators, each with documented dietary preferences.

The amalgamation of this comprehensive data culminates in the computation of the ZOE Microbiome Health Score™. This score forms the basis for tailored nutritional guidance, directing individuals toward dietary choices that cultivate and sustain a thriving population of 'beneficial' microbes within their gut ecosystem.

zoe.com

Probiotics and fermented foods a history

Fermentation has been part of human history for an incredibly long time—so long, in fact, that our distant ancestors likely discovered its benefits in degrading plant defenses and enhancing nutrient availability. The fruits and vegetables we currently enjoy are markedly distinct from their wild predecessors, having undergone selective breeding to boost nutrient content, sweetness, and reduce natural defenses. Through controlled and intentional fermentation, or even by selecting fruits in the early stages of natural fermentation, our ancestors might have made these foods more palatable and gained potential probiotic benefits. This hypothesis is aptly named the "predigestion hypothesis." Some researchers have postulated that this choice of fermented foods has led us to an evolutionary taste for alcohol as it would have been present in these ferments.

As humans evolved and started to move less and inhabit areas that had only seasonally available fruits they learned that fermentation was not just about bioavailability but also storage, controlled fermentation as a preservative allowed fresh fruits and vegetables to be stored for much longer periods of time. 

Before the advent of fermented alcoholic beverages, humans were unintentionally fermenting a rather perishable type of food—dairy. Going back as far as 10,000 BCE, the milk from camels, goats, sheep, and cattle underwent natural fermentation. This process likely occurred spontaneously, driven by the existing microflora in the milk. The occurrence of this dairy fermentation was probably influenced by the subtropical climate, where thermophilic lactic acid fermentation thrived in the heat.

The first yoghurts are thought to have originated in goat bags hung over the backs of camels in the scorching heat of North Africa. With temperatures reaching around 110°F during the day, the conditions were perfect for fermentation to take place, providing an accidental start to the journey of yoghurt production.

Back to the booze, there is evidence of a fermented alcoholic beverage made from fruit, honey, and rice found in Neolithic China dates back to 7000-6600 BCE with 2 potential reasons, firstly, water was generally unsafe to drink and fermented products killed pathogenic bacteria  secondly people like the effects of alcohol.

Reading pretty much any reports of everyday life before, say, the end of Victoria's reign, and the beer consumption of our forefathers, and mothers, seems extraordinary. We're told they had beer with breakfast, beer for children, beer as the only liquid on Royal Navy Ships. Beer for monks, beer for royalty and beer, beer, everywhere. It seems impossible, through today's telescope, that anyone could have remained sober enough to do anything with that amount of beer inside them, let alone invent plus-fours and build an empire.

Back in the day, the go-to "beer" wasn't your regular brew but what Friedrich Accum's 1820 investigative 'Treatise on adulterations of food' termed 'small beer.' This version had an average alcohol content of a mere 0.75%, making it barely alcoholic. In essence, you'd need to down around twenty pints in one sitting to feel even mildly tipsy. However, it did serve a crucial purpose—it was sufficiently alcoholic to fend off any pesky bugs at a time when water was far from safe. It was also alive with yeasts, bacteria and contained a little fibre and some trace vitamins and minerals that would have added up due to the quantities consumed.

It wasn’t until the mid 1800s, though, that people understood what was happening to make their food ferment. In 1856, a French chemist by the name of Louis Pasteur connected yeast to the process of fermentation, making him the first zymologist – or someone who studies the applied science of fermentation. Pasteur originally defined fermentation as, “respiration without air,” and he understood by his observations that fermentation never occurred in the absence of simultaneous cellular propagation and organisation. At this time, fermentation was still being used solely to increase the holding and storing properties of food, the probiotic benefits were not understood.

The first discovered probiotic was a certain strain of bacillus in Bulgarian yoghurt, called Lactobacillus bulgaricus. The discovery was made in 1905 by Bulgarian physician and microbiologist Stamen Grigorov. The modern-day theory is generally attributed to Russian Nobel laureate Élie Metchnikoff, who postulated around 1907 that yoghurt-consuming Bulgarian peasants lived longer.

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Prebiotics & Probiotics

Pre and Probiotics are quite different in action but some foods can perform both roles.The simple version is that prebiotics feed beneficial gut bacteria and probiotic foods actually contain the bacteria.

There are two main actions we can take to maximise diversity of our gut biome.

1. We can consume beneficial bacteria as Probiotics

2. We can feed the more beneficial bacteria with Prebiotics

We will look at these two methods, first of all…

Probiotics

Kinchi - A korean probiotic food gaining popularity

Probiotics are food and health products that contribute live, beneficial microbes to the populations within your gut and elsewhere, in order to strengthen those communities. They’re meant to prevent and treat dysbiosis — an imbalance or a deficit of beneficial microbes in your microbiome. When they work, the microbes take up residence on or in your body, adding to the populations already living there.

There are a number of probiotic foods that we regularly consume and some that perhaps are more exotic and cultural and that we could integrate into our diets.

Yoghurt.

Yogurt is a very known probiotic, probably so familiar we forget about the benefits and that it is a living food. Yogurt is made by fermenting milk with specific microbial cultures, primarily lactic acid bacteria (LAB) such as Lactobacillus bulgaricus and Streptococcus thermophilus.

Since the bacteria present in yoghurt ferment much of the lactose into lactic acid it makes this product much easier to digest for those with a lactose intolerance, in fact it is the lactic acid that gives it that wonderful tangy taste.

To ensure the presence of beneficial bacteria, it's important to choose yoghurts labelled with "live and active cultures." Be aware that some products are pasteurised and laden with sugar negating any health benefits and having no beneficial bacteria.

Kefir

Kefir is slightly different to yoghurt in that it is a cultured milk product that contains a mixture of bacteria and yeasts whereas yoghurt is just bacteria. Kefir is introduced as a ‘grain’ which is a specific type of mesophilic symbiotic culture, or more simply a clump or mass of the mixed yeasts and bacteria.

Nutritionally kefir contains three times more probiotics than yoghurt. It has around 12 live and active cultures and 15 to 20 billion colony-forming units (CFUs). Yogurt has one to five active cultures and six billion CFUs.

Kefir is runnier and often tangier than yoghurt and contains more beneficial bacteria, the kefir grains can also ferment in other substrates such as simply coconut milk or even simply sweetened water or any other fruit juice whereas yoghurt is always milk based.

Kefir ‘grains’ can be bought online and the drink can easily be made at home, and easy fermentation is definitely worth trying!

Sauerkraut

Sauerkraut is a revered and traditional dish popular across many nations, notably Germany and Eastern Europe, is crafted through the fermentation of finely shredded cabbage by lactic acid bacteria.

This sour and salty delicacy boasts an extended shelf life of several months when refrigerated. Crafting sauerkraut is remarkably uncomplicated, requiring only cabbage and salt. The necessary bacteria for fermentation are naturally present on the cabbage and in the surrounding air. The key lies in adding the right amount of salt to prevent contamination by rogue bacteria, yeasts, and mold, allowing nature to take its course.

In sauerkraut production, salt is often expressed as a percentage of the total weight of cabbage and other vegetables in the recipe. The most widely recommended ratio, ranging from 2.00% to 2.25% weight of salt to weight of cabbage, ensures optimal results. This simple process involves massaging the salt into the cabbage, prompting the release of water. Conditions must remain anaerobic, meaning devoid of oxygen. This is achieved by keeping the fermenting mixture submerged under the water that naturally leaches out during the process. A sauerkraut 'stone' or any object that keeps the cabbage beneath the water level facilitates this anaerobic environment.

Known as 'lacto fermentation,' this method thrives on the salt-induced anaerobic conditions, fostering the growth of lactobacillus bacteria. This technique extends beyond cabbage to encompass a wide array of vegetables, including beets, turnips, cucumber, cauliflower, and more.

Beyond its probiotic qualities, sauerkraut is a rich source of fiber, vitamins C and K, sodium, iron, and potassium. Additionally, it contains the antioxidants lutein and zeaxanthin, promoting eye health.

When selecting sauerkraut, opting for unpasteurized varieties is crucial. Pasteurisation, while extending shelf life, eradicates the live and active bacteria that contribute to its probiotic benefits.

Kimchi

Kimchi, deeply rooted in Korean cuisine for over a millennium, is now commonly available in British supermarkets as food awareness spreads. It is a traditional fermented dish featuring napa cabbage and Korean radishes. The preparation involves salting the vegetables to draw out excess water, creating a crunchy texture. The seasoning paste, a crucial element, consists of garlic, ginger, Korean red pepper flakes (gochugaru), fish sauce, and sometimes sugar. This paste is thoroughly massaged into the vegetables.

Once seasoned, the vegetables are packed into airtight containers for fermentation, a process lasting days to weeks. Fermentation, facilitated by naturally occurring lactic acid bacteria, imparts the characteristic tangy flavour and preserves the dish.

Kimchi comes in various types, with baechu kimchi (napa cabbage kimchi) being one of the most common. Other varieties include kkakdugi (cubed radish kimchi) and oi sobagi (stuffed cucumber kimchi).

Culturally significant in Korea, kimchi is served as a staple side dish with nearly every meal and is integral to dishes like kimchi jjigae (kimchi stew) and kimchi bokkeumbap (kimchi fried rice).

Beyond its cultural prominence, kimchi offers health benefits. The fermentation process enhances probiotics, contributing to gut health. Additionally, the garlic, ginger, and chilli peppers in kimchi are rich in antioxidants with anti-inflammatory properties.

Kimchi's popularity has expanded globally, celebrated for its distinct flavour and health benefits, if you haven't tried it it pairs very well with rich meaty flavours such as BBQ beef dishes, roasted fatty pork or even as a burger topping

Miso

Miso, a distinctive Japanese seasoning, is crafted through a traditional fermentation process involving soybeans, salt, and a fungus known as koji.

Beyond the basic soybean formulation, miso can take on various compositions by incorporating other elements like barley, rice, or rye. This versatile paste finds widespread usage in miso soup, a popular Japanese breakfast dish.

Known for not just inherent saltiness but a rich umami flavour that adds a ‘meatiness’ to dishes, miso comes in an array of varieties, including white, yellow, red, and brown.

In addition to its savoury profile, miso contributes significantly to nutritional intake. Rich in protein and fibre, it encompasses a spectrum of essential vitamins and minerals such as vitamin K, manganese, and copper.

Research indicates that the consumption of miso may have potential health benefits, including protection against cancer, obesity, and high blood pressure. Furthermore, miso might play a role in regulating cholesterol levels. The multifaceted properties of miso position it not only as a flavorful seasoning but also as a potentially beneficial addition to a balanced and health-conscious diet.

Kombucha

Kombucha, a fermented beverage originating from black or green tea, has gained popularity in various parts of the world, particularly in Asia, and is now finding its way into Western cultures.

The brewing of Kombucha commences with the introduction of a SCOBY, a peculiar, alien-like conglomeration of bacteria and yeasts. SCOBY, an acronym for 'Symbiotic Culture of Bacteria and Yeast,' manifests as a large, jelly-like mass housing lactic acid bacteria, acetic acid bacteria, and yeast.

Crafting your own Kombucha is a relatively straightforward endeavour, contingent on possessing a SCOBY. While SCOBYs can be purchased online, they were traditionally shared among enthusiasts, as the process of brewing often yields surplus SCOBYs that can be passed on to others.

The SCOBY thrives in a concoction of sweetened green or black tea, serving as a foundation for the infusion of diverse flavours. Enthusiasts can enhance their brews by introducing elements such as berries, ginger, or other spices, contributing to a captivating and enjoyable journey of crafting one's own Kombucha.

Pickles

Pickles, also known as gherkins, emerge from the transformation of cucumbers preserved in a saline solution. Through a fermentation period, facilitated by the inherent lactic acid bacteria, these cucumbers undergo a metamorphosis, acquiring a distinctly sour taste.

This pickling process not only imparts a tangy flavour but also endows pickled cucumbers with a bounty of healthy probiotic bacteria, potentially contributing to improved digestive health. Furthermore, they present a low-calorie option and serve as a noteworthy source of vitamin K, crucial for blood clotting.

While relishing the benefits of pickles, it's vital to be mindful of their sodium content. Additionally, it's worth noting that pickles crafted with vinegar lack live probiotics, distinguishing them from their fermented counterparts.

Natto

Natto stands as one among the array of fermented soybean products, joining the ranks of tempeh and miso. Comprising a specific bacterial strain, Bacillus subtilis, it holds a distinct place in Japanese culinary traditions.

In Japanese households, natto is a culinary staple often incorporated into breakfast, mixed with rice. With its unmistakable aroma, slippery consistency, and robust flavor, natto presents a unique sensory experience. To the uninitiated, its characteristics might evoke comparisons to the intense and adhesive qualities of a robust blue cheese.

Beyond its distinct attributes, natto boasts nutritional richness, particularly in protein and vitamin K2. These elements contribute significantly to bone and cardiovascular health. Supported by a 2020 Japanese study, regular consumption of natto has been associated with a reduced risk of osteoporosis fractures, particularly in postmenopausal women.

Embarking on the natto culinary adventure requires an openness to embrace its distinctive texture and bold flavor profile. Prepare to be intrigued and perhaps challenged as you explore this unique component of Japanese gastronomy!

Cheese

Probably the most familiar fermented food we consume!

Although most types of cheese are fermented, it doesn’t mean that all of them contain probiotics. That’s why it’s important to look for the words “live cultures” or “active cultures” on the food labels.

Semi-hard cheeses such as cheddar, mozzarella, or gouda, as well as cottage cheese, may contain higher levels of probiotics than other types of cheese that are aged for longer periods of time. Cheese Makers are exploring new methods to protect probiotic bacteria through the ageing process.

Cheese is highly nutritious and an excellent source of protein. It’s also rich in important vitamins and minerals, including: vitamins A, B6, B12, D, and K,calcium, iodine, magnesium, potassium, phosphorus, selenium, zinc.

Probiotic supplements

A relatively modern invention is the probiotic supplement, this can take the form of a simple capsule or table that contains anywhere up to 50 billion live organisms but there are a number of food related products that can also supply a large amount of these, usually in the form of yoghurt based drinks or shots.

It is important to source these products with the highest number of the right kind of bacteria for maximum benefit. The best two probiotic species are Bifidobacterium and Lactobacillus. They provide the most in terms of beneficial bacteria. It is normally recommended to take in 5-6 strains of Lactobacillus and 3-4 strains of Bifidobacterium.

When it goes wrong…

Dysbiosis of gut bacteria can result from major dietary changes, antibiotic use, chronic stress, or excessive alcohol consumption. Studies suggest that dysbiosis is associated with several chronic and serious health conditions, including heart disease, colon cancer, diabetes, kidney disease, obesity, autoimmune diseases, neurological conditions, and potentially developmental disorders like autism. While more research is needed to fully understand these connections, therapies involving the microbiome, such as faecal transplants, are already making a difference for specific conditions.

How to help it get better…

Dietary fibre, such as indigestible polysaccharides and resistant starches, are consumed in an anaerobic process by these microbiota in the large intestine and as a byproduct of this metabolism they produce short chain fatty acids or SCFAs. it is SCFAs are small organic monocarboxylic acids with a chain length of up to six carbons atoms.

What do these SCFAs do for us?

Short chain fatty acids are very beneficial to our overall health.  Locally they improve gut health through a number of effects ranging from maintenance of intestinal barrier integrity, mucus production, and protection against inflammation to reduction of the risk of colorectal cancer. In addition to exerting local effects in the colon and in the peripheral tissues, SCFAs are speculated to play a pivotal role in microbiota-gut-brain connection.

Gut-Associated Lymphoid Tissue (GALT): 

The gut houses a specialised immune system known as the Gut-Associated Lymphoid Tissue (GALT). GALT includes structures such as Peyer's patches in the small intestine and lymphoid follicles in the colon. These areas are densely populated with immune cells like lymphocytes, macrophages, and dendritic cells.

Defence Against Pathogens: 

The gastrointestinal tract is constantly exposed to a wide range of potential pathogens, including bacteria, viruses, and fungi from the food and environment. The immune cells in your gut are equipped to detect and combat these invaders.

Mucosal Barrier: 

The gut's mucosal lining serves as a physical barrier to prevent pathogens from entering the bloodstream. It also contains specialised immune cells and produces antibodies like secretory IgA to neutralise threats.

Microbiome Interaction: 

Your gut is home to trillions of beneficial bacteria, collectively known as the gut microbiome. These microbes play a crucial role in training and modulating your immune system. They help educate your immune cells to distinguish between harmful pathogens and harmless substances.

Immune Cell Activation: 

When your gut immune cells encounter a potential threat, they can initiate an immune response. This may involve the production of antibodies, the release of cytokines (chemical messengers that regulate immune responses), and the recruitment of additional immune cells to the site of infection.

Regulation of Inflammation: 

The gut immune system also helps regulate inflammation. It balances the need to respond to infections while preventing excessive inflammation that can harm the body's own tissues.

Immune Memory: 

Your gut immune system can develop immune memory. This means that if you encounter a specific pathogen in the future, your immune system will remember it and mount a quicker and more effective response.

Your immune system is intricately linked to your gut through the Gut-Associated Lymphoid Tissue (GALT) and interactions with the gut microbiome. It serves as a frontline defence against pathogens, helps maintain the gut's mucosal barrier, and plays a vital role in overall immune function and regulation.So how do we take back control?

Prebiotics

Beans and pulses are great examples of prebiotic foods that feed good bacteria

Types of Prebiotics

There are many types of prebiotics but the majority of them are a subset of carbohydrate groups called oligosaccharide carbohydrates. An oligosaccharide is simply a complex carbohydrate whose molecules are composed of a relatively small number of monosaccharide units but they come in different forms.

Fructans:

A fructan is a molecule consisting of a chain of fructose molecules joined together, and with a glucose molecule at the end, it is classed as a soluble fibre meaning it is a water soluble molecule.

Fructans have been shown to improve blood glucose levels, reduce triglycerides, modify lipid metabolism, and reduce plasma lipopolysaccharide (LPS) which is important because elevated levels of LPS are indicators of pre-diabetic conditions. Additionally, they stimulate Lactobacillus and Bifidobacterium species to reduce the presence of pathogens in the gut.

Sources:

Found in a variety of grains, fruits, nuts, pulses, seeds and vegetables.

Galacto-oligosaccharides

Galacto-oligosaccharides(GOSs) are another type of prebiotics made up of plant sugars linked in chains. As a pre biotic they remain undigested by the stomach and small intestine and serve to feed bacteria in the gut. Galactooligosaccharides are a substrate for bacteria, such as Bifidobacteria and lactobacilli. Bifidobacteria are a very healthy bacteria to have in your intestines as they help digest fibre, prevent infections, and produce important compounds, such as B vitamins and healthy fatty acids, increased levels of these bacteria have been linked to weight loss and improved body composition.

Sources:

They're found in dairy products, beans, and certain root vegetables.

Starch and glucose-derived oligosaccharides. 

Sushi rice is as great source of resistant starch

Resistant starch, a type of starch resistant to the upper gut digestion, can stimulate the production of butyrate, a short-chain fatty acid (SCFA). Polydextrose, a glucose-derived oligosaccharide, can also stimulate Bifidobacteria.

Sources:

A great simple way of getting resistant starch into your diet is to cook rice or potatoes and allow them to cool. As these foods cool the starches reform into resistant starch and this means that the calorie load is reduced by about 20% as well as being beneficial to gut health, once you reheat the bonds break again. An obvious form of this is of course sushi which is cooked cooled rice seasoned with vinegar

Resistant starches are also found in certain underripe fruits such as green bananas, look for bananas in the supermarket that are mostly green and just turning yellow for the hit of prebiotics.

Potato starch is one of the richest sources of resistant starch as it is simply uncooked potato flour, it can be added to smoothies and other uncooked recipes as a supplement.

Pectic oligosaccharides (POS). 

Citrus fruit are a great source of Pectic oligosaccharides (POS). 

Some oligosaccharides come from a polysaccharide called pectin. This type of oligosaccharide is called pectic oligosaccharide (POS). The colonic fermentation of POS generates SCFA, which provides a great variety of health effects, including inhibition of pathogenic bacteria, constipation relief, reduction in blood glucose levels, improvement in mineral absorption, reduction of colonic cancer, and modulation of the immune system

Sources:These substances are found mostly in fruits such as citrus and mango

Potential downsides of prebiotic consumption

Beans beans they’re good for your heart, the more you eat the more you ….

Go easy or you might get gassy!

Anyone of a certain age has likely heard the nursery rhyme above but how can we lessen the gaseous effects of increasing the fibre in our diet? When we lack either the bacteria or the enzymes to fully digest the fibrous parts of our food excess gas is produced so if making a change, do it incrementally, over time your gut will allow the specific bacteria to grow and your system will become more adept at consuming these foods.

Eating more fibre from a variety of sources will benefit not just our digestive but our mental health and can prevent us from craving less healthy food choices creating a positive feedback loop but if our system is dysregulated we should make these changes slowly and incrementally.

In summary

The intricate interplay between gut health and overall well-being intricately weaves through various dimensions of our lives, encompassing mental health, immune function, and nutritional equilibrium. At the core of this symbiotic relationship is the state of our gut biome, a dynamic ecosystem that exerts profound influence over these foundational aspects.

As discussed above, a key determinant of gut health is the diverse array of bacteria inhabiting our gastrointestinal system. The delicate balance and richness of these microorganisms serve as a critical metric in gauging the overall health of our gut. Understanding the nuanced interconnections between the gut biome and our holistic well-being allows us to appreciate the significance of nurturing a flourishing microbial community within.

In part 3 of this series, we will embark on a more detailed exploration, delving into the intricate impact of our food production methods on the composition of our gut biome. Unpacking the complexities, we will elucidate why it is imperative to cultivate a more agro-ecological, organic and biologically intricate food system and why the use of common agricultural chemicals is harming our gut and our overall health