Why Our Gut Microbiota Matters

Ever felt bloaty after eating a meal? Like those pants are suddenly fitting way too tight? The diverse collection of little bacteria in your digestive tract might have something to do with it.

Gut microbiota is what we call the extensive bacterial population living within our intestine. Not only do these gut bacteria aid in the digestion of food, but they also break down foreign material and produce vitamins such as B6 and B12^[1]European Society of Neurogastroenterology and Motility. (n.d.). Information About Gut Microbiota – Gut Microbiota for Health. Retrieved April 22, 2020, from … Continue reading.

Similar to fingerprints, each of us has our own unique gut bacteria composition. Although we share 30% of all gut bacteria, the remaining 60% is specific to ourselves. However, there are many factors that affect your unique gut-print, including your

• Age
• Geographical location
• Ethnicity
• Stress
• Diet^[2]European Society of Neurogastroenterology and Motility. (n.d.). Information About Gut Microbiota – Gut Microbiota for Health. Retrieved April 22, 2020, from … Continue reading.

Types of Gut Microbiota

Genetic sequencing shows that 90% of the bacteria found in our gut belongs to the Firmicutes and Bacteroidetes phyla, while the remaining 10% belong to more than 5 different phyla^[3]European Society of Neurogastroenterology and Motility. (n.d.). Information About Gut Microbiota – Gut Microbiota for Health. Retrieved April 22, 2020, from … Continue reading. Within each phylum, there is significant diversity that accounts for the individuality of our gut — and helps to explain why one person can digest lactose while someone else is intolerant. While the majority of these bacteria are beneficial, a select few may be disadvantageous.

These gut-dwelling bacteria influence many aspects of our health, including immunity and even our mental health^[4]Guinane, C. M., & Cotter, P. D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic Advances in … Continue reading. Although there are changes in our gut microbiota associated with ageing, there is a delicate balance in the abundance and diversity of the different phyla in our gut^[5]Guinane, C. M., & Cotter, P. D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic Advances in … Continue reading

The Wrong Kind of Gut Bacteria

The imbalance of gut microbiota is called dysbiosis. It is associated with the development of some GI disorders (like inulin resistance) and metabolic dysfunction^[6]Guinane, C. M., & Cotter, P. D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic Advances in … Continue reading. The bacteria imbalance may result from an increase or decrease in diversity and changes in the relative abundance of the microbiota.

Impact of Gut Microbiota on Our Health

As I mentioned earlier, the millions of bacteria living in our gut play an essential role in our health. They no only affect our risk of chronic conditions like insulin resistance, but also impact our weight and immunity.

Immunity

Our gut bacteria and immune system work closely together to protect us from infections. The bacterial community in our gut assists in controlling development and training of many immune cells to prime them against pathogens, while protecting our own cells^[7]Wu, H.-J., & Wu, E. (2012). The role of gut microbiota in immune homeostasis and autoimmunity The role of gut microbiota in immune homeostasis and … Continue reading.

Research suggests that changes in our gut microbiota can lead to changes the regulation of our immune system and even result in the development of autoimmune conditions^[8]Wu, H.-J., & Wu, E. (2012). The role of gut microbiota in immune homeostasis and autoimmunity The role of gut microbiota in immune homeostasis and … Continue reading.

Energy and Weight

Although the relationship between our gut bacteria and our weight is a little murky, research suggests a complex relationship exists^[9]Aoun, A., Darwish, F., & Hamod, N. (2020). The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Preventive … Continue reading. Many studies suggest that our gut bacterial affect the the breakdown of food, and amount of energy we are able to get from food^[10]Altveş, S., Yildiz, H. K., & Vural, H. C. (2020). Interaction of the microbiota with the human body in health and diseases. Bioscience of Microbiota, Food and Health, 39(2), … Continue reading. As a result, these little bacterial are believed to play a role in regulating our weight.

Additionally, research shows that obesity treatments impact the composition of bacterial communities in our gut^[11]Aoun, A., Darwish, F., & Hamod, N. (2020). The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Preventive … Continue reading.

Growing the Good Stuff: Supporting Healthy Gut Microbiota

There are ways for us to encourage the growth of beneficial gut bacteria. Eating a diet rich in prebiotics and probiotics can help support the growth of good bacteria^[12]The Microbiome . (n.d.). Harvard T.H. Chan School of Public Health. Retrieved January 14, 2022, from https://www.hsph.harvard.edu/nutritionsource/microbiome/^[13]Klemm, S. (2020). Prebiotics and Probiotics Creating a Healthier You. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you. There’s a small, but important, difference between prebiotics and probiotics. Probiotics are live cultures of the beneficial bacteria that can be found in your gut^[14]Klemm, S. (2020). Prebiotics and Probiotics Creating a Healthier You. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you. Prebiotic-containing foods may be particularly beneficial in replenishing your gut microbiome after a round of antibiotics. Probiotics are found in foods such as,

• Kimchi
• Sauerkraut
• Miso
• Tempeh
• Soy beverages
• Fermented dairy foods — yogurt, kefir products and aged cheeses

On the other hand, prebiotics are ingredients in foods that are digested by bacteria and promote the growth of beneficial bacteria^[15]Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, sources, mechanisms, and clinical … Continue reading. There are many types of prebiotics, and not all prebiotics are carbohydrates. Synthetic prebiotics can be added to food, but also are naturally found in food such as,

• Bananas
• Artichokes
• Asparagus
• Soybeans
• Whole wheat products

You can add prebiotics to tons of recipes such as this chickpea smoothie bowl. You can learn more about building nutritious diets to support health here.

Microbiome-Based Diet

In recent year, genetic sequencing of the bacteria in our gut is becoming more readily available. This allows us to determine what the bacteria make-up a person’s microbiota. We can use microbiome sequencing to diagnose and treat diseases. Based on each individual, unique microbiome, diets and other therapies are developed to restore balance within the gut and minimize symptoms of various conditions.

References & More Details

• The Nutrition Source | Harvard — https://www.hsph.harvard.edu/nutritionsource/microbiome/#role-probiotics
• My Microbiome — https://www.mymicrobiome.info/the-human-microbiome-project.html