Whether it’s asthma, allergies, or the problematic skin condition, eczema, we all struggle from time to time with symptoms. But for the Black community especially, these are more than just seasonal nuisances—they’re chronic conditions that can disrupt everything.
While we often point to pollen, dust, or pet dander as the culprits, new research is indicating otherwise. In fact, the latest groundbreaking discoveries now link conditions such as allergies and asthma to something many people haven’t considered: the gut.
For people who face higher rates of these conditions, understanding and addressing this issue is critical. Let’s cover everything you need to know about gut dysbiosis…
Understanding The Gut-Allergy Connection
Did you know that your gut is home to trillions of microorganisms that form what is called your microbiome? A complex ecosystem that influences everything from digestion to immunity, your microbiome is also linked to chronic and seasonal conditions such as allergies and asthma. It even has a role in your skin health, explaining how it can impact issues like eczema.
How does it work? Well, for starters, it all begins with the composition in your gut. Although we often hear of bad bacteria, it turns out there are many good bacteria that we absolutely need inside us. One such species is known as Bifidobacterium, which helps regulate immune responses and keep inflammation in check.
Unfortunately, an imbalance in your beneficial bacteria – called gut dysbiosis – can cause your immune system to go haywire. When this happens, your immune system may mistake harmless substances like pollen or food proteins for threats, leading to all kinds of nasty overreactions.
Incredibly, recent studies reveal that 25 percent of U.S. newborns have gut dysbiosis. Worse than that, data from the CDC shows that Black children are 1.5 times more likely to develop asthma than white children, with eczema rates similarly elevated. Ultimately, young kids with gut dysbiosis may be three times as likely to develop asthma, allergies, and eczema throughout their lives, compared to children without the condition.
The reasons for these increased risks are very multifaceted.
Why Gut Dysbiosis Hits Black Communities Hard
Gut dysbiosis doesn’t just appear out of nowhere. It’s influenced by a variety of systemic and personal factors. One such factor is the overuse of antibiotics, which is more common in Black populations due to the lack of preventative care. In other words, rather than access useful strategies and remedies, Black patients are more likely to receive antibiotics.
The problem with antibiotics is that they’re antibiotics. They kill both good and bad bacteria, and when used needlessly, become less effective as the body adapts. Overuse of antibiotics has even been linked to the development and spread of harmful bacteria, as bacteria can grow resistant to the medicine.
Another reason for higher rates of gut dysbiosis among Black children is the lack of healthy food. Many Black families live in areas with limited access to fresh, whole foods, meaning they have to rely on processed, low-fiber diets that starve good bacteria. This is also compounded by the fact that fewer Black babies are breastfed, a crucial activity for the prime nutrients all babies need.
Finally, there is the issue of stress. Chronic stress from systemic racism, economic hardship, or community violence may all play a major role in inflammation. In fact, when stress hormones like cortisol are elevated in the body, this can actually reduce Bifidobacterium levels. So, believe it or not, your mental stress can quite literally affect the bacteria in your gut, which in turn, can increase your risks of allergies, asthma, and eczema.
Pretty wild, right?
But Here’s The Good News…
No matter how low or high your levels of certain bacteria are, you can always make changes. You can always restore your gut health and reduce the risk of allergies, asthma, and eczema with intentional, accessible strategies.
And all it takes is five simple strategies.
1. Prioritize Prebiotics and Probiotics
The difference between prebiotics and probiotics is easy to remember. Prebiotics are the actual fibers and foods that feed good bacteria, while probiotics are the live bacteria themselves that replenish your gut.
Foods to consider include onions, garlic, bananas, and asparagus, which are all affordable and available at most grocers. Meanwhile, if you’re looking for probiotics, fermented foods like yogurt, kefir, and sauerkraut are all excellent choices. Basically, you want products with live cultures, such as Greek yogurt with Lactobacillus or Bifidobacterium strains.
If fresh produce is scarce, consider frozen bananas or canned asparagus, and if you’re seeking a high-quality probiotic, choose one with at least 10 billion CFUs (colony-forming units) and Bifidobacterium strains. Just make sure you consult a doctor before making any major decisions, because there are always possible side effects.
2. Limit Antibiotic Use When Possible
As previously discussed, the overuse of antibiotics can be a major problem for people with gut issues. Always consider alternatives, and ask your doctor if antibiotics are absolutely necessary for any given sickness or condition.
When antibiotics are unavoidable, try to pair them with probiotic-rich foods or supplements to replenish the gut.
3. Cut Back on Processed Foods
Time to toss the sugary cereals, fast food, and packaged snacks! Well, it’s at least time to reduce your intake…
Turns out, these foods (if you want to call them that) are low in fiber and high in additives that disrupt gut bacteria. For a healthier bacterial balance, go for whole foods like brown rice, lentils, or sweet potatoes, which are budget-friendly and nutrient-dense. Swap the chips for roasted chickpeas, and sub out sugary drinks for water infusions of lemon and mint.
Many community gardens and farmers’ markets can provide affordable fresh produce, even in urban food deserts.
4. Breastfeed If Possible
Breast milk is a natural source of Bifidobacterium and prebiotics, so giving it to infants is a great head start. If you’re facing workplace inflexibility or a lack of lactation support, Black Breastfeeding Week has plenty of initiatives to get you going.
And, if breastfeeding isn’t an option, choose formulas fortified with prebiotics like galacto-oligosaccharides (GOS), which can mimic breast milk’s benefits. There are many ways to get the nutrients your baby needs, whether naturally or through high-quality products.
5. Manage Stress for Gut Health
Last but not least, it’s important that you regulate your stress. While this may be easier said than done, it doesn’t take reinventing the wheel. All you need to do is keep it simple. Practices like mindfulness, yoga, or even short daily walks can all lower cortisol and support microbial balance.
You may even enjoy community-based programs, like those offered by Black wellness collectives, including free or low-cost meditation sessions. Whatever you choose to do, don’t neglect your mental health – the mental is the physical!
Overall, getting your allergies, asthma, and eczema in check is like a puzzle. While typical medications and preventative strategies certainly help, it’s also important to consider the role of your gut. Thanks to the latest research and breakthroughs, managing your healthy gut bacteria has never been easier.
With some patience, some practice, and a close relationship with your doctor, you can take ownership of your health, once and for all.
