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““Life is like riding a bicycle. To keep your balance, you must keep moving””
— Albert Einstein
How Your Gut Microbiome Impacts Your Health

How Your Gut Microbiome Impacts Your Health

Taya Bregant
Nutriton

This post draws inspiration from Tim Spector's book, "Food for Life," which delves into the fascinating relationship between our dietary choices, gut microbiome, and overall health. The exploration of this subject is particularly intriguing because it represents a relatively new frontier in scientific research, shedding light on the profound impact of food on our gut microbiome, a connection we are only now beginning to fully recognize.

Within this article, my aim is to acquaint you with the notion that each of us possesses a distinct microbiome residing in our gut, wielding a substantial influence on our health in ways we may not fully grasp. Moreover, I aspire to offer practical insights on enhancing your microbiotal diversity through dietary adjustments and other factors. The diversity of beneficial bacteria and microorganisms is pivotal for fostering a healthy gut microbiome.

I trust that you will discover something novel through this exploration and find practical tips that resonate with you, enriching your own lifestyle.

WHAT IS THE GUT MICROBIOME?

The human body harbors trillions of microorganisms, collectively known as the microbiome, including bacteria, viruses, fungi, and other microscopic life forms. Predominantly residing in the intestines and on the skin, these microbes form an intricate network, with a significant concentration in the cecum of the large intestine referred to as the gut microbiome.

Bacteria, the most extensively studied among these microorganisms, outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. The human gut microbiome alone comprises up to 1,000 bacterial species, each playing distinct roles in maintaining health. Collectively weighing as much as 2–5 pounds, akin to the weight of the brain, these microorganisms function as an extra organ within the body, crucially influencing overall health and contributing to the smooth functioning of daily bodily operations.

SUSCEPTIBILITY TO DISEASE

Your bacterial and gut microbiome consist of bacteria that are both helpful and potentially harmful. Most of the time, these two types of bacteria harmoniously coexist. However, when there is a disturbance in this balance of good versus harmful bacteria—brought on by infections, illnesses, certain diets, or prolonged use of antibiotics—a dysbiosis occurs. In this case, your body can become more susceptible to disease and illness

WITH YOU FROM THE START

The gut microbiome plays a crucial role in influencing the body's dynamics from the moment of birth. Initial exposure to microbes occurs during birth as infants pass through the mother's birth canal, although emerging evidence suggests some microbial contact might even happen in the womb.

As individuals grow, the diversity of their gut microbiome increases, a phenomenon associated with positive health outcomes. Intriguingly, dietary choices play a significant role in shaping the diversity of gut bacteria, with higher microbiome diversity generally considered beneficial for health. The unique network of microbiota in each person is initially determined by their DNA, and early exposures during infancy, particularly through the birth canal and breast milk, set the foundation for the microbiome's composition. Subsequent environmental factors and dietary habits further contribute to the individual's microbiome, influencing health outcomes and susceptibility to diseases

PROBIOTICS AND PREBIOTICS - WHATS THE DEAL?

Below is a clear and simple distinction between probiotics and prebiotics as both are nowadays heavily marketed. If possible, aim to get both from natural dietary sources instead of relying on supplements, which are likely less effective in the long run when it comes to proper absorption and useful effects in the gut.

PROBIOTICS

  • What are they: These are live microorganisms, typically bacteria or yeast, that confer health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria.

  • Good sources: Commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and certain types of cheese. They are also available in the form of dietary supplements.

  • Function: Probiotics contribute to the balance of the gut microbiome by promoting the growth of beneficial bacteria. They can help maintain a healthy microbial community in the intestines, support digestion, and potentially provide other health benefits such as immune system modulation.

PREBIOTICS

  • Definition: These are non-digestible fibers or compounds that serve as a food source for beneficial bacteria in the gut. They promote the growth and activity of specific microbes that contribute to gut health.

  • Source: Prebiotics are naturally present in certain foods, including fruits, vegetables, whole grains, and legumes. Common examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Some food products may also be fortified with prebiotics.

  • Function: Prebiotics act as a nourishing substrate for beneficial bacteria in the gut. By promoting the growth of these beneficial microbes, prebiotics indirectly contribute to a balanced and healthy gut microbiome. They help improve the composition of the microbiota and enhance their functionality, supporting overall digestive health.

Together, probiotics and prebiotics contribute to the balance and well-being of the gut microbiome, promoting optimal digestion and potentially offering additional health advantages. Consuming a combination of both probiotics and prebiotics, often referred to as synbiotics, is believed to have a synergistic effect on gut health.

HOW DOES IT IMPACT YOUR HEALTH?


WEIGHT MANAGEMENT

As previously mentioned, having a poor balance between good and harmful bacteria can lead to dysbiosis, which has been shown to contribute to unnecessary weight gain in the long run. In this modern world dominated by ultra-processed artificial foods, these harmful bacteria are nourished by the foods we consume, further contributing to increased weight gain and the rising levels of obesity observed worldwide.

Several studies have also demonstrated that the gut microbiomes of identical twins differ, indicating that the composition of this microbiome is largely of environmental origin rather than genetic.

Another interesting point is that one study transferred a portion of the twins' gut microbiome into the microbiome of a mouse. The findings revealed that even though this mouse was consuming the same amount of food as its counterparts, it gained significantly more weight due to a compromised gut microbiome


GUT HEALTH

In the US alone, around 25-45 million people suffer from the gut-related issue of Irritable Bowel Syndrome (IBS), not to mention the many others who face Inflammatory Bowel Disease (IBD) or Crohn's disease. All of these conditions are heavily influenced by what we eat and the composition of our gut microbiota, which may be even more fragile and sensitive in these cases.

For example, people with IBS often experience bloating and flatulence from the foods they eat, likely due to dysbiosis and an imbalance of the bacteria in their gut, which produce gases and other intestinal discomforts.

Certain bacteria, such as Bifidobacteria and Lactobacilli found in probiotic-rich foods like regular yogurt, have been shown to have a positive effect on conditions such as leaky gut syndrome or even in preventing the adhesion of disease-causing bacteria to the intestinal walls.


HEART HEALTH

Even though we may not initially think that the micro organismal composition in our bacteria is linked with the health of our heart and cardiovascular system, more and more studies are emerging to explore that exact connection.

A recent study involving 1500 participants found that the microbiome composition of the participants played an important role in promoting the circulation of more "good" HDL cholesterol and triglycerides.

Conversely, there are some damaging species in our gut microbiome that can contribute to heart disease by producing trimethylamine N oxide (TMAO), a chemical that has been shown to increase the likelihood of developing blocked arteries and, consequently, raise the risk of heart attacks or stroke.

Although more research is needed to establish more thorough connections between the gut microbiome and heart health, some bacteria are showing the ability to reduce cholesterol levels. However, it's worth noting that most of these studies are either animal-based or conducted in test tubes

CONTROLLING BLOOD SUGAR

Just like with heart disease, many studies are also investigating how our gut flora impacts our body's ability to regulate blood glucose levels and our subsequent risk of diabetes mellitus. A recent study was conducted on infants who genetically had a high risk of developing type I diabetes. It discovered that the diversity of the gut microbiome dropped significantly before the onset of type I diabetes, and simultaneously, the levels of harmful bacteria spiked.

This goes to show that maintaining a good diversity of beneficial gut bacteria is key to overall health, especially when we are genetically prone to developing a certain condition.

A different study showed that when people continuously eat the exact same foods, their blood sugar levels may vary more. A constant spiking and declining of blood sugar levels are, in the long run, associated with higher chances of developing type I diabetes. This could likely be explained again by a rather un-diversified composition of the gut microbiome.

BRAIN HEALTH

Firstly, we have identified certain species of bacteria that play a significant role in producing specific types of neurotransmitters, such as serotonin. Serotonin, primarily produced in our gut, has anti-depressive effects on our mental health.

Secondly, we have to acknowledge that the gut and brain are connected via millions of nerve connections, also known as the gut-brain axis, whose impacts we are just beginning to discover.

In this case, the gut microbiome may affect our brain health by helping control the types of messages that are sent to the brain via these nerve connections. Additionally, studies have established that people with different psychological disorders often have vastly different species of bacteria living in their guts compared to healthy individuals, suggesting that the gut microbiome could indeed have an effect on our mental well-being.

However, more research is needed to establish whether these effects are based on dietary or lifestyle factors.

WHAT IMPACS YOUR GUT MICROBIOME?

Your gut microbiome is mainly impacted by the following things:

  • Family genetics

  • Enevirment in which you were raised and in which you live now

  • Use of medication

  • Levels of physical activity

  • Your diet

Your diet has a particularly major role in dictating the composition of your gut which is why we will take a look into it next.

ENHANCING AND DIVERSIFYING YOUR MICROBIOME THROUGH DIET


  • Eat fermented foods: Increase your intake of fermented foods such as yogurt, sauerkraut, and kefir, all of which contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut. If you are lactose intolerant, opt for lactose-free alternatives.

  • Eat a diverse range of foods: The book heavily encourages the consumption of 30 different types of plant species each week, whether they be vegetables, fruits, starches, grains, herbs, or spices. This dietary plant diversity is key for promoting a healthy diversity of bacteria in our gut.

  • Eat foods rich in polyphenols: Linking to the previous point, the more varied our plant intake is, the more types of polyphenols we consume. Polyphenols are plant compounds found in plants which often have protective functions in the plant but when eaten by us, actually have very positive effects on various health markers. These polyphenolic compounds are broken down by the microbiome (which feeds on them) to stimulate healthy bacterial growth.

  • Eat prebiotic foods: Ensuring that you eat enough fiber per day (around 30 grams per day) ensures that you are getting a variety of prebiotics which, once again, have a positive impact on the growth of healthy bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.

  • Limit your intake of artificial sweeteners: Some studies show that excessive intake of artificial sweeteners such as aspartame actually increases blood sugar levels by manipulating the composition of our gut microbiome towards more harmful species such as Enterobacteriaceae.

  • Take a probiotic supplement: Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. They can be taken either through dietary sources (fermented foods) or via supplementation. If necessary, consider supplementing with a daily probiotic supplement to add more beneficial bacterial strains to your gut microbiome.

  • Take antibiotics only when necessary: Antibiotics may have many unwanted side effects, such as killing both bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. The goal is to take antibiotics only when truly medically necessary, as long-term antibiotic consumption can seriously damage your gut microbiome balance.

Eating a diet rich in fiber can have a positive impact on the bacteria in your intestines. The fiber from your food is broken down by special bacteria in your colon, releasing short-chain fatty acids (SCFA). These SCFA help create a slightly acidic environment in the colon, which is beneficial for certain types of good bacteria to thrive and limits the growth of harmful bacteria.

Research suggests that SCFA not only influence the balance of bacteria in your gut but also have wide-ranging effects on your health. They can boost the activity of immune cells and help maintain normal levels of glucose and cholesterol in your blood.

To support the production of SCFA, it's good to include indigestible carbohydrates and fibers in your diet. These include inulin, resistant starches, gums, pectins, and fructooligosaccharides. These fibers are often called prebiotics because they nourish the beneficial bacteria in your gut. While there are supplements available, many natural foods contain prebiotics. Some of the best sources include raw garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Generally, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are also good sources of prebiotic fibers.

🧠 KEY IDEAS

In this blog post we discussed the importance of having a healthy and diversified gut microbiome and how this impacts our overall health. Furthermore, we take a look into how to boost this microbial diversity through tweaking our dietary choices.

✏️ REFERENCES

On The Importance Of Self Care

On The Importance Of Self Care
Becoming The Best Version Of Yourself

Becoming The Best Version Of Yourself

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