Understanding The Microbiome: What You Need To Know
The microbiome is among the most exciting health research topics of modern times. As science has advanced, it’s become clearer how the gut affects more than just your digestive system – it’s critical to your entire wellbeing.
What exactly is the microbiome, though, and how does this community of microorganisms living and working together in your intestines help your body build resilience? Here’s everything you need to know about your gut health.
What Is The Gut Microbiome?
The gut microbiome is much like a rainforest. Trillions of diverse bacteria, microbes and fungi interact within an intricate ecosystem, each with an important function to ensure everything is balanced and thriving. Conversely, when the rainforest undergoes deforestation or other disturbances, the ecosystem falters – the same occurs with an unhealthy gastrointestinal system.
Microbiota in the gut consists of Firmicutes, Bacteroidetes, Actinobacteria, Proteobacteria, Fusobacteria and Verrucomicrobia. There are also fungi like Candida, Saccharomyces and Malassezia, as well as several viruses, yeasts, phages and archaea. The gastrointestinal tract contains about 100 trillion microorganisms deemed critical for protecting you from harmful pathogens.
Research has shown that your gut microbiome develops until early adulthood, at which point it stabilizes until you’re about 65 years old. From there, the microbiota decreases as you age, especially when you’re over 80, putting you at greater risk for health conditions.
Functions Of The Gut Microbiome
Your gut microbiome has several important functions, such as aiding digestion. The bacteria break down complex carbohydrates and fiber to create short-chain fatty acids and provide the necessary enzymes to produce and absorb vitamins B1, B9, B12 and potassium.
Studies show a healthy gut helps regulate your immune system to generate antigen-presenting cells, neutrophils and other cellular populations to protect against infection and lower the body’s inflammatory response.
Learning the connection between the microbiome and mental health might also surprise you, especially since it may help you manage anxiety and depression. Research suggests that well-balanced microbiota stimulate and regulate serotonin, dopamine and glutamate production, affecting brain activity and boosting moods.
Negative Effects On The Microbiome
Negative influences on the gut microbiome can compromise your health and wellbeing. Environmental pollution, such as pesticides and heavy metals, can cause dysbiosis – a microbial imbalance. When researchers exposed mice to cadmium, lead and arsenic, they realized significant changes in gastrointestinal bacteria, such as the appropriate ratio between Firmicutes and Bacteroidetes.
Humans are susceptible to heavy metal exposure daily. For example, millions of lead pipes are still used across the United States to transport drinking water to households. In Flint, Michigan, tens of thousands of residents became sick after lead leached into their water supply from old pipes.
Processed foods, sugar, and unhealthy fats are other culprits for poor gut health. If you consume too many simple sugars, you could disrupt the gut barrier and cause intestinal inflammation. Additionally, new research suggests food additives, like preservatives and artificial sweeteners, may induce dysbiosis or glucose intolerance.
Chronic stress, medications and lifestyle factors may also negatively affect your microbiome. Some scientists are investigating the link between altered gut microbiota, high stress and memory loss. Others have already found evidence that a sedentary lifestyle may not adequately support or regulate intestinal microbiota.
Likewise, antibiotics reduce microbial diversity within the microbiome, creating an environment where antibiotic-resistant bacteria flourish. This could further compromise a healthy gut and your ability to prevent harmful infections with medicine.
What To Eat For A Healthier Gut
Eating nutritious foods is important to promote healthy microorganisms for optimal wellbeing. Experts usually recommend prebiotics and probiotics first. Prebiotics and probiotics work in tandem. However, your intestines won’t be able to digest prebiotic ingredients fully.
Foods high in prebiotics include bananas, onions, garlic, asparagus, artichokes, and wheat or whole grain products. These are especially beneficial for calcium absorption, regulating blood sugar and boosting immunity.
Probiotics are live bacteria and yeasts found in fermented foods like yogurt, kimchi, sauerkraut and kombucha. Their most powerful abilities include reducing the effects of atopic dermatitis, inflammatory bowel disease, diarrhea, high cholesterol and obesity. Kombucha, in particular, contains cancer-fighting acids to inhibit cell growth, including acetic, glucuronic, and D-saccharic acids.
Polyphenol-rich foods with antioxidant properties also benefit gut health and help scavenge free radicals. These foods comprise berries, dark chocolate, vegetables, nuts, whole grains, coffee, tea, and curcumin and other spices. Research indicates that polyphenols’ capacity to reduce oxidative stress aids symptoms of irritable bowel syndrome.
High-fiber foods – legumes, beans, avocados, oatmeal, sweet potatoes, fruits and vegetables – are equally important to balanced gut microbiota. If you know you’re not getting enough of the essential nutrients during the day, consider taking supplements.
It is best to avoid processed foods, sugary drinks, artificial sweeteners and alcohol when changing your diet to improve your microbiome. You can achieve better health overall by eating nutrient-dense foods with few preservatives.
A Healthy Gut Promotes A Healthy Life
Taking care of your gut microbiome is one of the best preventive measures against disease. The most effective way to cultivate healthier bacteria is by changing your lifestyle, from making better nutrition decisions to exercising. Don’t take your gut health for granted – it could be the most effective tool for long-term wellbeing. Speak with a health care professional or dietitian for individualized advice on transforming your microbiome.
Author Bio
Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.
