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Creating a balance of good bacteria in our gut is key to keeping it happy. We ask an expert to digest the facts about the gut microbiome and how looking after your gut can affect your body
Summary
1What is the gut microbiome?
The microbiome is the collection of bacteria and microorganisms that live inside our bodies, their genes, and the environment...
2Why is the gut microbiome important?
The gut microbiome plays crucial roles in our essential day-to-day bodily operations but also has the potential to cause harm...
3Why bacteria are so important for our health
In the fight against illness, bacteria might seem like a dirty word. However the presence of trillions of microbes and bacteria...
Around 70% of our immune system can be found in our gut, where our gastrointestinal tract plays host to more than 400 different microorganisms.1 These can be the key to a person’s immunity and health status. But how do these good bacteria help improve our gut health and what can we do to improve it?
“When our gut is imbalanced, it may disrupt the body's ability to absorb nutrients, store body fat and regulate blood sugar levels,” begins Sonia Sadique, our in-house AFN registered nutritionist.
With her nutritional insights, let's talk about what the gut microbiome is, how it works, and how ‘good’ bacteria affects the body. We’ll also chew over how you could positively affect your gut microbiome, as well as foods your gut is going to love.
What is the gut microbiome?
The microbiome is the collection of bacteria and microorganisms that live inside our bodies, influenced by the environment they live in. There are many types of microbiomes, for example, gut microbiome, skin microbiome, and vaginal microbiome.
Our gut microbiome is originally determined by DNA and is then influenced by how we're born.2 For example, a baby who's delivered vaginally will have a microbiota that resembles the microbiota in their mother’s vagina, whereas a baby delivered by a C-section will have a microbiome similar to that of their mother’s skin.2
As time goes on, our gut microbiomes continue to grow and change, influenced largely by our diet and our environment.3 For example, when infants transition from breast milk to solid foods, each small change affects the gut microbiota.3
Why is the gut microbiome important?
The gut microbiome plays crucial roles in our essential day-to-day bodily operations but also has the potential to cause harm. It’s all about balance, and these ‘bugs’ tend to coexist harmoniously in healthy people.
Problems tend to start when this balance starts to tip in the favour of the harmful bacteria and our ‘good’ bacteria declines.2 But there are ways to re-strengthen these populations, which we'll get onto later.
Why bacteria are so important for our health
In the fight against illness, bacteria might seem like a dirty word. However, the presence of trillions of microbes and bacteria in our bodies along with their genes and environment – known as our microbiome – isn't only completely normal but also important to our health.
This population of friendly microbes live mainly in the gut and plays a major role in the functioning of our immune system, which helps keep the whole body well.3
An imbalance in our gut microbiome leads to digestive issues such as bloating, diarrhoea, and indigestion and can make conditions such as irritable bowel syndrome (IBS) worse.4
If you notice a bowel change or it's worrying you, speak to your GP to rule anything out.
Where is the gut microbiome?
There are different microbiomes around our bodies, ranging from your gut to your skin to your vagina and beyond. When it comes to our gut, the bacteria, fungi, parasites, and viruses that make up our microbiome tend to gather in the large and small intestines.3
What's good and bad bacteria?
So-called ‘friendly’ or ‘good’ bacteria are beneficial microbes that help your body perform vital functions.3 The ‘bad’ bacteria are the rarer type which can cause infections if the body isn't able to fight them off.3
The levels of friendly bacteria in the body must be high for the immune and digestive systems to work effectively, so it's important that we make lifestyle choices which support our microbiome.
The latest research shows that keeping this balance of ‘good’ and ‘bad’ bacteria is a vital part of overall health, and a healthy microbiome has been linked in emerging studies to better digestive health and fewer food allergies.5
Our gut microbiome changes with factors such as pregnancy, age, environment, stress, diet, and medications.3
There's been a lot of early stage research into the gut microbiome’s role in metabolism, immune defence, mood, and behaviour, with the huge role your gut plays in overall health only just beginning to be fully understood.4
Can you overdo the anti-bac?
Many of us use products such as hand sanitisers in an effort to stay healthy and germ-free. These products don't discriminate, so as well as working hard to destroy our 'bad' bacteria, they can sometimes end up removing our ‘good’ bacteria.
This lack of exposure to common bugs may lead to a weakened immune system, which can then go into ‘defence mode’, triggering an inflammatory response when faced with even the most harmless of microbes.7
Excessively disinfected environments have been linked in emerging studies to the increase of conditions such as asthma and inflammatory bowel disease over recent years.6 Although, more research is needed to understand this link – and we're not saying don't wash your hands or clean your surfaces!
Excessively disinfected environments have been linked in emerging studies to the increase of conditions such as asthma and inflammatory bowel disease over recent years.6 Although, more research is needed to understand this link – and we're not saying don't wash your hands or clean your surfaces!
7 benefits of a healthy microbiome
1. Immune system support
A healthy microbiome can help to stimulate the immune system and keep us defended against harmful pathogens. For example, a healthy balance of gut bacteria may help protect us from pathogenic organisms in contaminated food and water.9
Certain microbes like Peptostreptococcus, Lactobacillus, Bifidobacterium and Clostridium can be found in the colon and are believed to help prevent the overgrowth of harmful bacteria. They do this by competing for nutrients and attachment sites in the gut, which is helpful to our immunity.10
Growing evidence suggests that gut health may help with the inflammatory response, which is triggered when you're unwell.11
2. Can support with vitamin and amino acid synthesis
Some vitamins and amino acids can only be produced chemically, with enzymes like B vitamins and vitamin K found in microorganisms.12
3. Can help with digestion
Simple sugars like the sugar in milk (lactose) and cane sugar are absorbed by the upper part of the small intestine quickly and easily.
Complex carbohydrates like wholemeal products and starchy vegetables are harder to digest and may travel to the large intestine before they're ready. When they get there, your gut bacteria will help to break down these complex carbohydrates with digestive enzymes.
The gut microbiota can also help ferment indigestible fibre to help the body produce short-chain fatty acids, which get used as a nutrient source by the body and play an important role in muscle function, amongst other benefits.4
4. May help control blood sugar
Research has shown that there's a link between the gut microbiome and diabetes, although how this works isn't fully understood.13 A study on 33 infants in 2015 found that those more likely to get type 1 diabetes reduced with a drop in microbiome diversity.11
Some unhealthy bacterial species also increased before the infants developed this condition. Further research is needed in this area.
5. May support brain function
Our gut is physically connected to the brain via nerves and also helps to make brain chemicals called neurotransmitters, like serotonin, that can help to regulate sleep and mood.15,16
So, we know there's a connection between gut and the central nervous system, but further studies are needed.17
6. May support heart health
Some gut bacteria have been found to help manage cholesterol levels, which is essential for heart health.18
One study in 2015 found that the gut microbiome may play an important role in maintaining healthy blood cholesterol levels by promoting ‘good’ HDL cholesterol.19
7. May influence gut health
Research suggests that a variety of diseases related to the gut, like inflammatory bowel disease (IBD) and IBS may be affected positively by a healthily balanced gut microbiome.20,21
7 ways to support a healthy gut microbiome
- Eat a varied diet – a 2016 study found that the best thing for a healthy gut was a varied and diverse diet22
- Introduce fermented foods to your diet – these have been proven to be very important for good gut health, often introducing large amounts of good bacteria into your gut
- Eat more whole grains – there's plenty of good reasons to eat whole grains, they're high in dietary fibre which helps improve the gut microbiome24
- Try gut-supporting supplements – overhauling your diet can be overwhelming so try introducing gut health supplements into your diet
- Have more gut-friendly foods – yoghurts and cheeses are great foods to help you get that good bacteria into your gut.25
- Go prebiotic, too – these are sources of dietary fibre that the bacteria and other microbes in our gut like to feed on
- Consider a plant-based diet – studies have shown that plant-based diets can be more effective than meat-based diets.27
The final say
Your microbiome plays a very important role in your overall health, from promoting healthy gut activity to supporting your immune system and helping you to get the most from your food.
If you want to keep your gut microbiome happy and healthy try to eat a varied diet. There are plenty of great foods for gut health like fibre-rich wholegrain foods, fermented foods, and plenty of fresh fruit and vegetables.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Colella M, Charitos IA, Ballini A, Cafiero C, Topi S, Palmirotta R, Santacroce L. Microbiota revolution: How gut microbes regulate our lives. World J Gastroenterol. 2023. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10415973/
2. Dunn AB, Jordan S, Baker BJ, Carlson NS. The Maternal Infant Microbiome. MCN, The American Journal of Maternal/Child Nursing [Internet]. 2017 Aug;42(6):1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5648605/
3. Ogunrinola GA, Oyewale JO, Oshamika OO, Olasehinde GI. The Human Microbiome and Its Impacts on Health. Int J Microbiol. 2020. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306068/
4. Menees S, Chey W. The gut microbiome and irritable bowel syndrome. F1000Research. 2018. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039952/
5. Zhao W, Ho HE, Bunyavanich S. The gut microbiome in food allergy. Annals of Allergy, Asthma & Immunology. 2019. Available at: https://www.sciencedirect.com/science/article/abs/pii/S1081120618315321
6. Himabindu CS, Tanish BT, Kumari NP, Nayab SN. Hand sanitizers: is over usage harmful?. World journal of current medical and pharmaceutical research. 2020. Available at: https://wjcmpr.com/index.php/journal/article/view/157z
7. Nanoti G, Umalkar S. Incidence Of Irritant Contact Dermatitis Due to Hand Sanitizer Overuse and Excessive Hand Washing in Health Care Workers in NICU. Specialusis Ugdymas. 2023. Available at: http://www.sumc.lt/index.php/se/article/view/2022
8. Arumugam, M., Raes, J., Pelletier, E. et al. Enterotypes of the human gut microbiome. Nature 473. 2011. Available at: https://www.nature.com/articles/nature09944
9. Belkaid Y, Hand Timothy W. Role of the Microbiota in Immunity and Inflammation. Cell [Internet]. 2014 Mar;157(1):121–41. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
10.Jandhyala SM, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Nageshwar Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/
11. Chen L, Deng H, Cui H, Fang J, Zuo Z, Deng J, Li Y, Wang X, Zhao L. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2017. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805548/
12. den Besten G, van Eunen K, Groen AK, Venema K, Reijngoud DJ, Bakker BM. The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. J Lipid Res. 2013. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/
13. Barlow GM, Yu A, Mathur R. Role of the gut microbiome in obesity and diabetes mellitus. Nutrition in clinical practice. 2015. Available at: https://aspenjournals.onlinelibrary.wiley.com/doi/abs/10.1177/0884533615609896
14. Kostic AD, Gevers D, Siljander H, Vatanen T, Hyötyläinen T, Hämäläinen AM, Peet A, Tillmann V, Pöhö P, Mattila I, Lähdesmäki H, Franzosa EA, Vaarala O, de Goffau M, Harmsen H, Ilonen J, Virtanen SM, Clish CB, Orešič M, Huttenhower C, Knip M; DIABIMMUNE Study Group; Xavier RJ. The dynamics of the human infant gut microbiome in development and in progression toward type 1 diabetes. Cell Host Microbe. 2015. Available at: https://pubmed.ncbi.nlm.nih.gov/25662751/
15. O'Mahony SM, Clarke G, Borre YE, Dinan TG, Cryan JF. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res. 2015. Available at: https://pubmed.ncbi.nlm.nih.gov/25078296/
16. Yano JM, Yu K, Donaldson GP, Shastri GG, Ann P, Ma L, Nagler CR, Ismagilov RF, Mazmanian SK, Hsiao EY. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015. Available at: https://pubmed.ncbi.nlm.nih.gov/25860609/
17. Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nat Rev Neurosci. 2012. Available at: https://pubmed.ncbi.nlm.nih.gov/22968153/
18. Vourakis M, Mayer G, Rousseau G. The Role of Gut Microbiota on Cholesterol Metabolism in Atherosclerosis. International Journal of Molecular Sciences [Internet]. 2021 Jul 28 [cited 2024 Jan 22];22(15):8074–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8347163/
19. Fu J, Bonder MJ, Cenit MC, Tigchelaar EF, Maatman A, Dekens JA, Brandsma E, Marczynska J, Imhann F, Weersma RK, Franke L, Poon TW, Xavier RJ, Gevers D, Hofker MH, Wijmenga C, Zhernakova A. The Gut Microbiome Contributes to a Substantial Proportion of the Variation in Blood Lipids. Circ Res. 2015. Available at: https://pubmed.ncbi.nlm.nih.gov/26358192/
20. Halfvarson J, Brislawn CJ, Lamendella R, Vázquez-Baeza Y, Walters WA, Bramer LM, D'Amato M, Bonfiglio F, McDonald D, Gonzalez A, McClure EE, Dunklebarger MF, Knight R, Jansson JK. Dynamics of the human gut microbiome in inflammatory bowel disease. Nat Microbiol. 2017. Available at: https://pubmed.ncbi.nlm.nih.gov/28191884/
21. Kennedy PJ, Cryan JF, Dinan TG, Clarke G. Irritable bowel syndrome: a microbiome-gut-brain axis disorder? World J Gastroenterol. 2014. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202342/
22. Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837298/
23. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Nutrients. 2019. Available at: https://www.mdpi.com/2072-6643/11/8/1806
24. Seal C, Courtin CM, Venema K, Jan de Vries. Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Comprehensive Reviews in Food Science and Food Safety [Internet]. 2021 Mar 7 [cited 2024 Jan 22];20(3):2742–68. Available from: https://pubmed.ncbi.nlm.nih.gov/33682356/
25. Aslam H, Marx W, Rocks T, Loughman A, Chandrasekaran V, Ruusunen A, Dawson SL, West M, Mullarkey E, Pasco JA, Jacka FN. The effects of dairy and dairy derivatives on the gut microbiota: A systematic literature review. Gut microbes. 2020. Available at: https://www.tandfonline.com/doi/full/10.1080/19490976.2020.1799533
26. Plamada D, Vodnar DC. Polyphenols—Gut microbiota interrelationship: A transition to a new generation of prebiotics. Nutrients. 2021. Available at: https://www.mdpi.com/2072-6643/14/1/137
27. Tomova A, Bukovsky I, Rembert E, Yonas W, Alwarith J, Barnard ND, Kahleova H. The Effects of Vegetarian and Vegan Diets on Gut Microbiota. Front Nutr. 2019. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664
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