Gut Health-How the Microbiome Affects Your Body and Mind

You may not see what’s happening inside your gut, but what’s going on there affects almost every aspect of your health – from your immunity and digestion to your mood.

Welcome to the world of the microbiome – an invisible realm that determines how you feel, think, and function every day.

Your body contains billions of bacteria, viruses and fungi.

All of them together make up the microbiome.

Although some bacteria cause diseases, others play an extremely important role in supporting your immune system, heart, weight, and many other aspects of health.

The scientific community has truly embraced the important role that bacteria play in nurturing a strong immune system and maintaining health.

Not all bacteria are harmful to our health.

In fact, some are actually crucial for strengthening our immune system.

As well as for the smooth functioning of our digestive system, balanced hormone levels, and proper brain function.

What is the Gut Microbiome

Bacteria, viruses, fungi, and other microscopic living beings are referred to as microorganisms or microbiota.

Trillions of these microbes primarily exist in the intestines and on the skin.

Most of the microbes in the intestines are found in the “pocket” of the large intestine (cecum), and this is referred to as the gut microbiome.

Although many different types of microbes live in you, bacteria are the most studied ones.

In fact, there are more bacterial cells in your body than human cells.

There are approximately 40 trillion bacterial cells, while there are only 30 trillion human cells.

That means you belong more to bacteria than to humans.

Moreover, the human gut microbiome contains up to 1,000 species of bacteria, and each of them has a different role in your body.

Most of them are extremely important for your health, while others can cause illness.

All in all, these microbes can weigh 1-2 kilograms, which is roughly the weight of your brain.

They function together as an additional organ in your body and are very important for your health.

How Does the Microbiome Affect Your Body

Humans have evolved to live with microbes for millions of years.

During this time, microbes have learned to play very important roles in the human body.

In fact, without the gut microbiome, it would be very difficult for us to survive.

You first encounter microbes when you pass through your mother’s birth canal.

You are first exposed to microbes when you pass through your mother’s birth canal.

However, new evidence suggests that babies may come into contact with certain microbes while in the womb.

As you grow, your gut microbiome begins to diversify, which means it starts to contain many different types of microbial species.

A greater diversity of the microbiome is considered beneficial for your health.

It’s interesting that the food you eat affects the diversity of your gut bacteria.

As your microbiome grows, it affects your body in several ways, including the following:

Digesting breast milk: some of the bacteria that are among the first to grow in a baby’s intestines are called bifidobacteria.

There are healthy sugars in breast milk that are important for growth.

Dietary fibers: certain bacteria digest fibers, producing short-chain fatty acids that are important for gut health.

Fiber can help prevent weight gain, diabetes, heart disease, and it also reduces the risk of cancer.

Helping to regulate the immune system: the gut microbiome also controls the functioning of your immune system.

By communicating with immune cells, the gut microbiome can control your body’s response to infection.

Helping to regulate brain health: new research suggests that the gut microbiome may also influence the central nervous system, which controls brain function.

Therefore, there are a whole range of different ways in which the gut microbiome can influence key bodily functions, and thus your health too.

Why a Healthy Microbiome is So Important

In your intestines, there are thousands of different types of bacteria, most of which are beneficial to your health.

However, if you have too many unhealthy microbes, it can lead to illness.

The Gut Microbiome Can Affect Your Weight

An imbalance of healthy and unhealthy microbes is sometimes referred to as gut dysbiosis and can contribute to weight gain.

Several well-known studies have shown that the gut microbiome is completely different in identical twins, one of whom was obese and the other healthy.

This has proven that differences in the microbiome are not genetic.

Interestingly, in one study, when the microbiomes of obese and lean twins were transferred to mice, those that received the microbiomes of the lean twins gained more weight.

This happened despite both groups eating the same diet.

These studies show that microbiome dysbiosis can be a significant factor in weight gain.

Fortunately, probiotics are good for a healthy microbiome and can aid in weight loss.

However, studies suggest that the effects of probiotics on weight loss are likely quite small: People typically lose an average of 1 kilogram.

It Affects Gut Health

The microbiome can also affect gut health and may play a role in gastrointestinal diseases such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Bloating, cramps, and abdominal pain in people with IBS can be due to gut dysbiosis.

This happens because microbes produce a lot of gases and other chemicals, which contribute to symptoms of intestinal discomfort.

However, certain healthy bacteria in the microbiome can also improve gut health.

Certain bifidobacteria and lactobacilli, found in probiotics and yogurt, can help seal the gaps between intestinal cells and prevent leaky gut syndrome.

These types can also prevent the adhesion of bacteria that cause diseases of the intestinal wall.

In fact, taking certain probiotics that contain bifidobacteria and lactobacilli can reduce the symptoms of IBS.

The Gut Microbiome Affects Heart Health

It’s interesting that the gut microbiome can even influence heart health.

A recent study involving 1,500 people has shown that the gut microbiome plays a significant role in promoting “good” HDL cholesterol and triglycerides.

Certain unhealthy types in the gut microbiome can contribute to the formation of trimethylamine N-oxide (TMAO) in heart diseases.

TMAO is a chemical that affects the blockage of arteries, which can lead to a heart attack or stroke.

Certain bacteria in the microbiome convert choline and L-carnitine, which are nutrients found in red meat and other sources of animal-based food, into TMAO.

This compound may potentially increase the risk factors for heart disease.

However, other bacteria in the gut microbiome, particularly lactobacilli, can help reduce cholesterol when taken as a probiotic.

The Microbiome Controls Blood Sugar

The gut microbiome also helps in regulating blood sugar, which further affects the risk of type 1 and type 2 diabetes.

A recent study examined 33 newborns who had a genetically high risk of developing type 1 diabetes.

It has been discovered that the diversity of the microbiome sharply declined before the onset of type 1 diabetes.

It was also determined that the levels of several unhealthy bacterial species increased just before the onset of type 1 diabetes.

Another study has shown that even when people eat exactly the same food, their blood sugar levels can vary significantly.

It may be due to the types of bacteria in their intestines.

Impact on Brain Health

The gut microbiome can be beneficial for brain health in numerous ways.

First, certain types of bacteria can help in the production of chemicals in the brain known as neurotransmitters.

For example, serotonin is an antidepressant neurotransmitter that is primarily produced in the intestines.

Secondly, the intestines are physically connected to the brain through millions of nerves.

Therefore, the gut microbiome can also affect brain health by helping to regulate the messages sent through those nerves to the brain.

Numerous studies have shown that people with various psychological disorders have different types of bacteria in their intestines compared to healthy individuals.

This suggests that the gut microbiome may influence brain health.

However, it is unclear whether this is simply due to different dietary and lifestyle habits.

A small number of studies have shown that certain probiotics can improve symptoms of depression and other mental health disorders.

They are also helpful when it comes to Alzheimer’s disease.

How Can You Improve the Gut Microbiome

There are many ways to improve the gut microbiome, including the following:

Eat a varied diet: this way you can create different microbiomes, which is an indicator of good gut health.

Legumes, beans, and fruits are high in fiber and can promote the growth of healthy bifidobacteria.

Eat fermented foods: fermented foods like yogurt, sauerkraut, and kefir contain all the healthy bacteria, mainly lactobacilli, and can reduce the number of harmful species in the gut.

Limit your intake of artificial sweeteners: there is evidence that artificial sweeteners like aspartame increase blood sugar.

They do this by stimulating the growth of unhealthy bacteria such as Enterobacteriaceae in the gut microbiome.

Eat probiotic foods: probiotics are a type of fiber that promotes the growth of healthy bacteria.

Food rich in probiotics includes artichokes, bananas, asparagus, barley, and apples.

Breastfeed for at least six months: breastfeeding is very important for the development of the gut microbiome.

Children who are breastfed for at least six months have more beneficial bifidobacteria than those who are bottle-fed.

Eat whole grains: whole grains contain a lot of fiber and beneficial carbohydrates like beta-glucan.

These are digested by bacteria in the intestines to help maintain weight and reduce the risk of cancer, diabetes, and other disorders.

Try a plant-based diet: a vegetarian diet can help reduce levels of bacteria that cause diseases such as E. coli, inflammation, and cholesterol.

Eat foods rich in polyphenols: polyphenols are plant compounds found in red wine, green tea, dark chocolate, olive oil, and whole grains.

The microbiome breaks them down to promote healthy bacterial growth.

Take probiotics: probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis.

They do this by “replanting” healthy microbiomes.

Take antibiotics only when necessary: antibiotics kill many bad and good bacteria in the gut microbiome.

This likely contributes to weight gain and antibiotic resistance.

Therefore, take antibiotics only when necessary and never on your own.

At the End

Your gut microbiome consists of billions of bacteria, fungi, and other microbes.

The gut microbiome is very important for your health as it regulates digestion and contributes to a good immune system, as well as many other aspects of health.

An imbalance of unhealthy and healthy microbes in the gut can lead to weight gain, high blood sugar, high cholesterol, and other disorders.

To support the growth of healthy microbes in your gut, eat a variety of fruits, vegetables, whole grains, and fermented foods.