Decoding the Microbiome: Understanding Your Gut's Influence on Health
If you’ve made your way to my page, chances are you’ve heard of the gut microbiome. But perhaps you aren’t aware of its role in health and how we can best support and optimize gut function.
While the gut microbiome may be the hot topic of discussion at your most recent dinner party, the idea that the gut influences health is not a new concept. In fact, more than 2000 years ago Hippocrates declared that “all disease begins in the gut.” He was on to something. In recent years there has been an explosion of research on the gut microbiome and its importance in understanding the pathogenesis of several health conditions. As a functional nutritionist, gut health is one of the first areas that I assess and address.
Let’s start with the basics…
What is the Gut microbiome?
The gut microbiome is a catchall term for the dynamic ecosystem of microorganisms (bacteria, yeast, and viruses) that inhabit our gastrointestinal tract. As in any ecosystem, the health of the microbiome is determined by the diversity and abundance of its species. The gut is home to trillions of bacteria, which exert a powerful influence on our health; regulating metabolism, modulating the immune system, and aiding in digestion. Our gut bacteria can also:
Synthesize important vitamins and amino acids
Regulate hormones and the production of neurotransmitters
Influence the development and ongoing support of the host's immune system
Help dispose of toxins
Ferment carbohydrates and produce byproducts that help feed and protect the lining of the gut
They’re kind of a big deal.
Diversity is Key
The microbiome consists of both beneficial and pathogenic microorganisms. In keeping with the ecosystem thread, there is a group of gut microbes that are classified as keystone species (think: elephants in the African savanna) which are critical to the stability of the gut and keep the pathogenic microbes in check. In a healthy state, there is a vast array of bacteria in many different types and forms that exist in harmony with one another. This diversity creates a resilient gut that can withstand changes in nutrients or stress. However, when this balance gets thrown off, we enter a state of dysbiosis, where we can experience many symptoms; both locally in the GI tract, and systematically disrupting other systems in the body.
What Can Disrupt the Microbiome?
Early life influences such as type of birth, breastfeeding, hygiene, etc. set the stage for the gut microbiome. However, throughout one’s lifespan, various environmental interactions continuously influence the composition. Our everyday modern American lifestyle poses a major threat to microbial diversity.
Some of the most common offenders include:
Medication. Prolonged PPI (acid blocker) usage, frequent antibiotics, and long-term use of oral contraception.
Alcohol. I know, I know. Not what you want to hear. Frequent consumption of alcohol can be toxic and inflammatory for the gut.
Gut Infections. Small intestinal bacteria overgrowth (SIBO), and candida overgrowth are a few examples.
Environmental Toxins. Unfortunately, there is no way around this one. We are constantly exposed to harmful chemicals in food, everyday cleaning and beauty products, medications, etc. All a small drop in the bucket that add up over time and place added stress on the gut.
Stress. Chronic elevations of stress hormones can be inflammatory for the gut.
Diet. Our modern American diet is less than ideal for gut health. Low in fiber, high in added/artificial sugars, and overall low in nutrient density.
How to Support a Happy and Healthy Gut
The good news is there are steps you can take to support optimal gut health. Diet and lifestyle can have a major influence. Put simply, what’s good for your microbes is good for your health.
Here are 5 food categories I like to focus on with clients:
Plant Forward. Microbes like a plant-heavy diet. Frequently rotating various fruits and veggies is a surefire way to support a healthy gut.
Fiber. Beneficial bacterial strains in the gut feed and thrive off of fiber (specifically prebiotic fibers like jerusalem artichokes, asparagus, leeks, bananas, oats, apples, and garlic). The more fiber we consume, the more diverse our gut microbiome will be.
Poly-and monounsaturated fatty acids: Wild salmon, sardines, mackerel, anchovies, free-range and grass-fed chickens and cows, bison, and wild game are all good sources. Plant sources from avocados, extra virgin olive oil, nuts, and seeds. Research shows frequent consumption of omega 3’s may be linked to greater microbial diversity.
Polyphenols. Polyphenols seem to have a beneficial effect on gut microbial composition, suppressing pathogens and encouraging the growth of microbes that are good for us. Polyphenol content is highest in certain berries (blueberries, blackberries, etc.), coffee, cocoa, green tea, nuts, olive oil, turmeric, and red wine.
Fermented foods: regularly consuming fermented foods like kefir, tempeh, sauerkraut, miso, kimchi, and yogurt (choose brands that are naturally fermented with live bacteria) may help increase good bacteria in the gut.
The Bottom Line
The gut microbiome is a dynamic ecosystem of microorganisms (bacteria, fungi, and viruses).
A thriving microbiome is vital for the host's health and is responsible for various important metabolic functions.
Microbial diversity (and balance!) creates a resilient gut. It is important to be aware of the various threats to microbial diversity and adopt strategies to circumvent these.
Many satisfying foods are great for the gut. Variety is the spice of life—and the preferred diet of your various gut bacteria.
If you need support on your gut healing journey, Book your FREE Discovery Call today!
References:
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