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I was reading about how people with pbc often develop gut dysbiosis where the issues with bile flow allow certain bacteria to be dominant in the gut and we have less of the good stuff we need. This can lead to issues with the lining of the gut becoming leaky which can create complications if bacteria leaks up the portal vein into the liver.
Things to do to help:
Drink bone broth - it’s has the building blocks for repairing gut lining
Eat pre and probiotics - I aim to get these from real… read more
Answer Summary
Members dove deep into the connection between PBC and gut dysbiosis, sharing research-backed strategies to help restore gut balance and... Read more
@A myPBCteam Member @A myPBCteam Member
WOW! the two of you have done a lot of research in nutrition that benefits the liver. I really applaud you!
I have to admit I do nothing special with my diet. I don't eat high fat foods or highly processed foods. I drink oat milk, and prepare all meals from scratch. Our meat is primarily chicken and pork - recently stopped eating beef because of the price. I also eat fruit and veggies everyday. Basically follow Canada’s Food Guide for the most part
Almost forgot-drink about 5 cups coffee everyday from fresh ground beans. Lots of benefits for the liver.
I take my A,D,E and K vits with an evening meal so they are absorbed better with the fat that’s in the meal-hoping there is some fat.
I also drink a glass of wine about once or twice a week.
@A myPBCteam Member yes pomegranate is apparently one of the only sources of Akkermansia outside our gut itself (it is an anerobic bacteria, ie it didn’t like oxygen) And it’s hard to source consistently in the US, not sure for you? I think you are doing an incredibly intentional job with your nutrition! Kudos to you.
The fiber/psyllium husk component I’ve been reading a ton about. I had taken psyllium husk in the past but had constipation with it so am looking into capsule options. I started incorporating a daily protein shake from Garden of Eden called RAW protein that is high in fiber and because it’s raw the ingredients aren’t over processed. I started “seed cycling” for better menstrual cycle and hormone support (you can look that up) and now I’m eating only organic produce which is easy to do in the PNW during the summer. It’ll be more of a challenge as the seasons turn so I’m freezing things like berries to drag the season further.
I also just started trying to up my protein which is harder to do as a pescatarian who mostly leans vegetarian. I’ve been reading and listening to podcasts that talk about the benefits of protein in midlife for women especially during the perimenopausal transition. So good on you for getting 100g+/day… it is not easy!
Honestly my gut has been so much happier since I’ve started to address the dysbiosis and I’ve changed my diet. I already ate pretty healthy but I’ve definitely upped my game. I’m absorbing nutrients a lot better, my fat soluble vitamin levels are higher, my blood sugars are more stable (this is from feels, not specifically blood draws), and I’m not having as much bloating, gas, etc. it’s been a big game changer. Waiting to see the liver values decrease to a more functional level but they have been high normal per western medicine standards… just want them lower to an optimal range.
How is your partner adjusting to your new food routine? Are they on board or are you doing it in your own?
@A myPBCteam Member @A myPBCteam Member
I make a green smoothie daily to help me hit my daily dozen.
I use a mix of fresh and frozen ingredients and use a normal blender so I drink all the fibre.
I add a combination of the following and rotate daily to ensure variety.
Cruciferous veg - frozen brocolli or cauliflower - both tasteless. I also add a tiny pinch mustard seed powder this helps the veg create more sulforane the power house nutrient.
Green - frozen spinach or kale
Sometimes another veg - celery or cooked beetroot or yellow bell pepper
Berries - raspberry or blueberry or blackberries
Another fruit - peach / half an apple
I might add
Squeeze of lemon or lime juice
Turmeric and black pepper
Fresh ginger or mint
Ground flax seed
I put a tiny drop or two of olive oil to help us absorb those fat soluble vitamins
I might add some dates if I want it sweeter, or some brocolli sprouts if I feel like more veg flavour that day.
I encourage you to get your gut tested! It's best to know what you have and what you need to target (there are a ton of probiotics that might be beneficial). Not sure how many providers provide that service in Sweden but in the US, there are many... you just have to find the right ones.
I had mine tested and I have very high levels of a bacteria (Klebsiella) that is associated with PBC and ankylosing spondylitis. The practioners I am working with believe that decreasing the levels of Klebsiella (and other harmful bacteria that are in my gut) will also decrease the chances of progression. Rebalancing the gut will take a loooonnnggg time. I have yet to see a positive outcome personally but I just started on the journey 2 months ago myself. I imagine if bacteria are causing a problem, then decreasing them essentially would be helpful not harmful. Your microbiome is also likely a combination of your mother's microbiome and what you have been eating up until this point while also being influenced by environment factors both in your food as well as in the air/water.
I also had a nonexistent type of bacteria called Akkermansia that helps build the wall of your gut... this was significantly contributing to "leaky gut" symptoms for me. There is a company called Pendulum that specializes in Akkermansia (again, not sure if you can get it in Sweden) but it should be taken in conjunction with other helpful probiotics alongside a care plan with a provider (and the hepatologists will NOT know what to do about this, i promise). Supplementation alone doesn't make room for the healthy bacteria you need.
I agree that Psyillum Husk is a good way to help feed healthy bacteria in the gut as well as bind to and get rid of toxic products that could be more than just bacteria. The American diet specifically is riddled with easy, quick foods that are over processed and filled with substances that aren't natural. Eating an organic diet rich in Fiber, antioxidants (fruits/berries) and leafy greens is an incredible foundation to have. Incorporating a mediterranean diet that is organic would be the ultimate goal.
Other items that are fermented and good for your gut: miso, kimchi, cottage cheese (also tons of protein), Kefir... sometimes these items also contain pre/pro-biotics!
Science is learning every day how connected our body is to our gut... the gut-brain axis, the gut-liver axis, the gut-hormone axis, etc etc it goes on and on. Taking care of yourself goes beyond exercise... it essentially begins with how we nourish ourselves!
@A myPBCteam Member it seems if you can't get pomegranate to support Akkermansia that dark grapes also support this (must eat with skin on!). I paste some info I just found below:
Dark red and purple grapes are the best choice for supporting liver function and improving gut dysbiosis. These darker varieties contain high levels of beneficial plant compounds like resveratrol, anthocyanins, and proanthocyanidins that help reduce inflammation, protect liver cells, and feed helpful gut bacteria.
Why Dark Red and Purple Grapes Help
Resveratrol: Concentrated heavily in dark grape skins, this antioxidant helps lower liver fat accumulation, fights oxidative stress, and supports a healthy intestinal barrier.
Anthocyanins: These pigment compounds give red and purple grapes their deep color and assist in suppressing liver inflammation while balancing microbial populations in the digestive tract.
Prebiotic Fiber: Whole grapes provide dietary fiber that helps increase beneficial gut microbes (Akkermansia)) which are often depleted during gut dysbiosis
Studies show that grape extracts can increase the relative presence of Akkermansia in the gut.
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