The MicroBiome & Gut Health
What is the gut microbiome anyway?
Why, thanks for asking….
The gut microbiome is made up of trillions of microorganisms (gut bugs). These bacteria live in your digestive system, mainly in your large intestine, and play a key role in digesting the food you eat, while also helping with absorbing and synthesising nutrients (like vitamins & short-chain fatty acids). But there’s more…
Gut bugs are involved in many other important processes that extend beyond your gut, including your metabolism, body weight, and immune regulation, as well as your brain functions and mood. This is because more than 70% of your immune system is in your gut, or really, the large intestines.
Mood and brain functions are influenced by the microbiome due to the two-way highway that runs between your gut and brain, the Vagus Nerve. It is also an influence because more than 30 neurotransmitters are created by the diverse gut bugs. Gut cells produce more than 50% of the body’s calming hormone, dopamine, and 95% of serotonin (your “happy hormone”).
What they do
Breakdown food
Absorb nutrients
Make nutrients like Vitamins B & K, amino acids & short-chain fatty acids (more on that in another post)
Metabolise bile acids, cholesterol & medications
Secrete compounds to discourage unwelcome microorganisms
Build & maintain the thin protective intestinal layer
In a nutshell, the microbiome helps keep you healthy. The more diverse the bacteria, the stronger your protective intestinal barrier is, the more robust your immune system & the more able you are to digest & make nutrients, vitamins & the-all essential neurotransmitters. Healthy gut, healthy mind, healthy body.
How to create a great microbiome.
Eat Well:
I know it seems obvious, but it has to be said. Eat whole foods, that are low in sugar & rich in fibre. Avoid processed foods that are high in trans fats, sugar, additives, colourings & preservatives.
Read the Labels:
If the package foods you pick up have ingredients that you can’t pronounce, with numbers, colours or mostly preservatives, put them back on the shelf & search for a better option. Often there is another brand with fewer ingredients or see if you can find a wholefood version.
Reduce Toxin Exposure:
This includes not smoking, avoiding excess alcohol intake & exposure to chemicals (including household ones).
Exercise Regularly:
Any type of exercise has been shown to influence microbiome diversity, but weight-bearing exercises are gold.
Get Plenty of Good-Quality Sleep:
This helps to reduce stress levels as increased stress alters the microbiome, often letting pathogenic bacteria take charge. Microbiome diversity has been shown to improve sleep parameters and vice versa (4).
Reduce Stress Levels (as much as possible):
The interplay between stress, inflammation and the microbiome are an interesting emerging field of research, with all three dancing the tango together, affecting each other. Reducing stress will also reduce inflammation while encouraging great gut health while eating a nutritious, wholefood diet encouraging diversity (1).
Consider Intermittent Fasting:
This has shown to have favourable outcomes in remodelling and increasing diversity of the microbiome, as well as the added benefit of improving metabolic health, including insulin resistance, and lowering of blood sugar levels (2,3).
See a Nutritionist
Contact a Nutritionist to see how we can help with your individual needs and to discover what nutrients may help you to promote and increase microbiome diversity.
References:
1. Foster, Jane A., et al. “Stress & the Gut-Brain Axis: Regulation by the Microbiome.” Neurobiology of Stress, vol. 7, Dec. 2017, pp. 124–136, 10.1016/j.ynstr.2017.03.001.
2. Larrick, Jasmine W., et al. “Beneficial Gut Microbiome Remodelled during Intermittent Fasting in Humans.” Rejuvenation Research, vol. 24, no. 3, 1 June 2021, pp. 234–237, 10.1089/rej.2021.0025. Accessed 3 July 2021.
3. Patterson, Ruth E., and Dorothy D. Sears. “Metabolic Effects of Intermittent Fasting.” Annual Review of Nutrition, vol. 37, no. 1, 21 Aug. 2017, pp. 371–393, 10.1146/annurev-nutr-071816-064634.
4. Smith, Robert P., et al. “Gut Microbiome Diversity Is Associated with Sleep Physiology in Humans.” PLoS ONE, vol. 14, no. 10, 7 Oct. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6779243/, 10.1371/journal.pone.0222394.
