A microbiome is an ecosystem in the body that helps maintain bodily functions such as digestion. The microbiota is primarily present along the gastrointestinal system beginning from the mouth and going all along the way to the rectum. It plays a crucial role in balancing the harmony within our body but can be harmful if there’s an imbalance in its number.
Let’s understand what this microbiome is and how it impacts our overall well-being.
What is the Gut Microbiome?
Different bacteria, viruses, fungi and microscopic living organisms together form the microbiome or microbes. Over trillions of them are present on our skin and in the gut, each having a distinct function to perform. In the intestine, most of the microbes are present in the cecum and are known as the gut microbiome.
Research suggests that there are more bacteria in our body than cells combined, indicating that we are more bacteria than humans! There are over 1000 species of bacteria within the gut, each of which has a different role to play - whether to support the body functions or cause disease.
How does it impact our digestive health?
Bacteria function as organisms that aid in breaking down food the moment we start chewing it in the mouth. The more we chew, the smaller the bolus gets making it easier for bacteria to break down. They produce short-chain fatty acids as by-products of broken-down food. In addition, they release enzymes that synthesize vitamins such as B1, B9, K and B12. Even though these vitamins are needed in minor quantities, they play a major role in promoting digestive health.
Deficiency in these vitamins can significantly impact our health. The short-chain fatty acids are involved in providing nutrition to the cells lining the intestines and help digest fats. In addition, the gut microbes metabolize bile in the gut so that it is reabsorbed and recycled by the liver, a process known as enterohepatic circulation.
In case this system ceased to function, the liver would not be able to produce new bile and the digestive system would not be able to digest or absorb fats. Moreover, the leftover cholesterol, a component of bile, would build up in the blood.
Effect of gut microbiome on overall health
- Body weight
Having a diverse range of microbes in the gut is good for health. However, an imbalance may lead to a condition called dysbiosis. This condition is known to contribute to weight gain. Research suggests that probiotics such as in curd and fermented foods can support weight loss practices.
- Gut health
Microbiomes also impact our gut health. It is associated with causing irritable bowel disease and inflammatory bowel disease. Balancing the gut helps promote digestive health and minimize inflammation.
- Heart health
A well-balanced gut can possibly prevent a person from developing heart disease. Some gut bacteria assist in cholesterol management which in turn reduces the risks of plaques in arteries.
- Diabetes
An unbalanced gut environment will be able to have adverse effects on levels of blood sugar and contribute to type II diabetes. Studies indicate that taking probiotics improves blood sugar management efforts.
- Brain Health
Recent studies suggest a connection between the gut and the brain - the gut-brain axis. It implies that a healthy gut leads to better brain functioning – lowering anxiety and depression and enhancing cognition.
How to improve gut microbiome?
The gut microbiome can be improved in many ways. Most of them mainly include making dietary changes and adding foods that contain a diverse range of microbiomes. These include:
- Fermented foods: Adding fermented foods to your diet such as curd, dhokla, idli, dosa, and others can increase the amount of healthy bacteria and lower the levels of disease-causing bacteria in the body.
- Diverse food intake: Consuming a diverse range of food categories such as pulses, legumes, fruits, vegetables, whole grains, curd and others can give your body exposure to a wide variety of healthy microbes.
- Avoid artificial sweeteners: Artificial sweeteners like aspartame are known to increase blood sugar by stimulating the production of Enterobacteriaceae.
- Prebiotic consumption: Prebiotics are fibres that promote the growth of healthy bacteria and include bananas, apples, oats and others.
- Limit antibiotic use: Antibiotics tend to alter the gut microbiota by killing both healthy and unhealthy bacteria. Hence, limiting its use is crucial.
- Plant-based diets: These lower levels of E.coli, inflammation and cholesterol in the body.
- Breastfeeding: If a child is breastfed, the development of the gut microbiome is better and has higher levels of Bifidobacteria than those who are bottle-fed.
- Polyphenol-rich diet: Polyphenols stimulate healthy bacterial growth and include green tea, olive oil, red wine, and others.
- Probiotic supplements: Sometimes, people are prescribed probiotics to restore gut microbiomes.
Conclusion
The gut microbes are essential for our overall well-being, including the gut, brain, heart, and overall functioning. By understanding how they work and their importance, we can improve various aspects of our lives, ranging from digestion to weight management.
But remember, every person’s microbiome content is different and functions variably. The body has its ways of managing functions such as digestion. For example, some people can tolerate lactose, while others cannot. Thus, see a physician before you add or eliminate any food items or supplements that may alter your gut microbiota.
By taking care of your gut microbiome, you're not just supporting your digestive health – you're investing in your overall health and quality of life.
