Microorganisms – bacteria, viruses and fungi are present in our body in billions and trillions. They are all together referred to as the Microbiome.
Most of the microbiomes are crucial for the proper functioning of our body including the immune system, gut health, digestive system, heart and overall health.
What Is the Gut Microbiome?
Bacteria are the most common among the different types of microbes that live inside us.
If the count is considered, the bacterial cells are more in number in our body than our own cells.
Approximately there are forty trillion microbiome cells and only thirty trillion human cells.
There are thousands of varieties of microbiome species, and they all have different role in maintaining the health of our body. Some microbiomes are harmful and may cause diseases.
How Does It Affect Our Body?
Microbes have gained importance in the human body as evolution happened over millions of years.
The moment we are born, the gut microbiome begins to affect our body.
The mother’s birth canal is the place when we first get exposed to microbes. Babies might acquire some microbes when they are inside the uterus as per the latest studies.
Our food is responsible for the diversity of our gut bacteria.
Microbiome starts affecting our body in several ways as we grow like:
- Breast milk digestion: Bifidobacteria is the first bacteria that grow inside babies’ intestines and help digest the breast milk that is important for growth
- Digesting fiber: Short-chain fatty acids produced by some bacteria after the break down of fiber are important for maintaining gut health. Certain disorders like weight gain, increased glucose levels, heart disease and the incidence of cancer can be reduced by taking fiber.
- Immune system and the microbiome: Our immune system is affected by the gut microbiome. The gut microbiome interacts with our immune cells and can influence response to infection.
- Helping control brain health: The gut microbiome has a direct connection with the brain and may affect the functioning of the central nervous system
Therefore, as per the above discussion, we can observe that the gut microbiome may affect key bodily functions and impact our health in many ways.
It Affects Gut Health
The microbiome is very important in maintaining a healthy balance in gut health.
Friendly bacteria in the microbiome help improve gut health.
Probiotics Bifidobacteria and Lactobacilli can help bridge the gap between intestinal cells and prevent the leaky gut syndrome.
IBS symptoms are reduced by supplementing with Bifidobacteria and Lactobacilli.
The Gut Microbiome May Benefit Heart Health
The gut microbiome was shown to play an important role in promoting HDL cholesterol (good cholesterol) and triglycerides.
Lactobacilli supplementation will reduce cholesterol.
Microbiome May Lower the Risk of Diabetes and Help Control Blood Glucose
Blood glucose level may also be controlled by the gut microbiome.
In one study it was found that when people ate the same foods still their blood glucose could vary greatly because of their microbiome.
Microbiome May Affect Brain Health
Firstly, some types of bacteria can help produce neurotransmitters; the chemicals necessary in brain functioning. One of the antidepressant neurotransmitters is synthesized in the gut.
Secondly, the brain is directly connected to the gut through neurons.
How Can You Improve Your Gut Microbiome?
We can improve our microbiome by taking the following actions:
- Take a different variety of foods: Eating a different variety of foods results in a diverse gut microbiome, which helps in good gut health.
- Eat foods with probiotics: Yogurt provides healthy bacteria like Lactobacilli and can reduce the number of harmful bacteria in the gut.
- Reduce taking artificial sweeteners: Aspartame, an artificial sugar, stimulates the growth of unhealthy bacteria like Enterobacteriaceae.
- Include prebiotic foods in the diet: Prebiotics help the growth of healthy bacteria and are fibres in nature. Foods like bananas, asparagus, oats and apples are rich in prebiotics.
- Breastfeeding for at least six months: It is very important for nurturing the gut microbiome. Breastfed children have more beneficial Bifidobacteria compared to those who are bottle-fed.
- Include whole grains in the diet: Fiber and beta-glucan that are available in whole grains are ideal food for the intestinal microbiome and help in reducing the risk of cancer, diabetes and other disorders.
- Take foods rich in polyphenols: Polyphenols are found in red wine, green tea, dark chocolate, olive oil and whole grains that help to gut bacterial growth.
- Use probiotic supplements: Probiotic supplements help correct imbalance in the gut microbiome after dysbiosis.
- Do not use antibiotics indiscriminately: Broad-spectrum antibiotics destroy the gut microbiome both useful and harmful bacteria, possibly contributing to weight gain and antibiotic resistance. Thus, use antibiotics as prescribed by a physician only.
Conclusion
The gut microbiome helps control digestion and benefit the immune system and many other aspects of health.
Even weight gain, high blood sugar, high cholesterol and other disorders are affected by our microbiome.
To facilitate the growth of healthy microbes in the gut, you should eat a wide variety of fruits, vegetables, whole grains and fermented foods. Use probiotic supplements to correct dysbiosis, which happens from time to time.
References:
- https://www.healthline.com/nutrition/gut-microbiome-and-health
- Expert Review – (2021) Volume 11, Issue 2