The Role of A Healthy Microbiome
What is the ‘Microbiome’?
The microbiome is what we call the community of microorganisms living in your gut. Our microbiome consists of trillions of microorganisms, ten times more than the number of human cells, of thousands of different species including bacteria, fungi, parasites, and viruses [1].
Every one of us has our own unique microbiome in which we are first exposed to microorganisms during delivery in the birth canal and through our mother’s breast milk. However, environmental exposures and diet can change one’s microbiome throughout life. Hippocrates said, “All disease begins in the gut”, and research now proves that our immunity system, brain health, blood sugar/pressure, digestion, and metabolism, depend significantly on the diversity of our microbiome [5].
In a healthy person, these microorganisms coexist peacefully and promote efficient daily operations in the body. The ratio of beneficial to pathogenic microbes is ideally 85:15; however, most people have an inverse ratio with bad bacteria outnumbering the good bacteria. This imbalance in the gut flora is called dysbiosis [1].
The gut lining becomes permeable when there is an imbalance of bad bacteria in the body, which ultimately allows toxins to enter the bloodstream where they can travel around the body and cause negative effects and diseases, such as; obesity, SIBO, Crohn’s disease, IBS, and colorectal cancer. Strategies to improve the gut microbiota may reduce chronic inflammation and promote healthy ageing [3]. Taking a high-quality probiotic is an effective strategy to balance your gut flora.
Each person has a unique network of microbes that is determined by one’s DNA.
80% of your immune system is located in your microbiome [2].
The Role of the Microbiome
One of the major roles of the microbiome is to protect the immune system, break down toxic compounds, and synthesize certain vitamins and amino acids such as; B vitamins and vitamin K. The main food source for the good bacteria in our microbiome is complex carbohydrates from starch and fibre (prebiotics). The stomach cannot digest fibre; however, the microbiota does. They break down compounds through a fermentation process which produces short-chain fatty acids (SCFA). SCFA are nutrients for the body that support muscle function and help prevent chronic diseases [4].
Large species of bacteria in the human gut include; Prevotella, Ruminococcus, Bacteroides, and Firmicutes; however, in low oxygen environments, you will find Peptostreptococcus, Bifidobacterium, Lactobacillus, and Clostridium. These species are proven to prevent the overgrowth of harmful bacteria as they live in the gut mucus membranes, which is a major site of immune activity and formation of antimicrobial proteins [4].
The Difference Between Probiotics and Prebiotics
Both probiotics and prebiotics support the function and maintenance of the immune system by building a healthy microbiome. Probiotics are found in many fermented foods, including yoghurt, sauerkraut, and tempeh, whereas prebiotics (food components help promote beneficial bacteria) are present in fibre-rich foods, such as fruits, vegetables, and whole grains.
However, be aware that consuming a large amount of prebiotic food, especially if introduced suddenly, can increase gas production and bloating. Therefore, it is recommended to introduce these foods in small amounts to first assess tolerance, particularly for those with gastrointestinal sensitivities such as irritable bowel syndrome [5].
95% of your happy neurotransmitter, serotonin, is made and stored in your microbiome.
Raw foods high in prebiotic fibre include, garlic asparagus, bananas, onions, seaweed, artichokes, leeks and dandelion [7].
Probiotic Rich Foods
Saurekruat
Natto
Miso
Apple Cider Vinegar
Yogurt
Kefir
Kimchi
Kombucha
Kvass
Pickles
Tempeh
Benefits of Probiotics
Taking a probiotic has become a trendy health habit since the 1990s. However, not all commercial probiotics are beneficial for your health. Unfortunately, many probiotics that are sold on the shelf in your local supermarket or chemist contain dead strains of bacteria as most species can only survive in a cold, dark environment. Additionally, cheap commercial products are synthetically made and include other chemically formed ingredients to help preserve it, which may only cause more harm than good for your body’s microbiome. Therefore, it is essential to source high-quality, plant-based and chemical-free probiotics.
It is wrong to say that all strains of bacteria are beneficial for all health issues as each strain possesses its own unique purpose. For instance, Lactobacillus Plantarum 299v help to neutralise harmful bacteria in the intestines, whereas Bifidobacterium Longum NCC3001 can help to reduce depression [2]. There are thousands of bacterial strains that exist and they all help the body in different ways - not one strain is the same as the other.
Probiotics have been meticulously studied for their health benefits in which the scope of research has been broadened from gut health, to virtually every other organ system in the body. There are many benefits of taking probiotics, such as; to boost the immune system, protect against infections, reduce inflammation, improve gastrointestinal diseases, enhance nutrient absorption, improve brain function, and manage weight [5].
However, if you experience negative side effects from ingesting a probiotic, it might be wise to investigate further. It may be due to an underlying gut inbalance, in which there is could be an overload of bad bacteria and which results in excess fermentation; and thereby, unwanted symptoms of bloating, gassiness, and cramping. Some individuals with Small Intestinal Bacterial Overgrowth (SIBO), Candida, or inflammatory bowel diseases, often experience discomfort from taking probiotics; therefore, it is important to determine which probiotic is suitable for your health needs and to be aware of the quality and source of the bacterial strains in the probiotic you choose.
There are over 500 bacteria species that work together to support digestion; however, external factors such as stress, travel, medication (i.e. antibiotics), and poor diet, can disrupt the process of the digestive system and cause gastrointestinal discomfort. Less gaseous bacterial strains, such as Bifidobacterium Lactis Bi-07 and Lactobacillus Acidophilus NCFM, have been proven to ease constipation, bloating and gas when taken over twice daily over a 28 day period [3].
Way to Improve Your Microbiome
1. Avoid Microbiome Disruptors
There are many habits you can adopt to improve your microbiome; however, the first thing you need to do remove anything that will cause it damage. These include antibiotics, artificial sweeteners, sugar, non-organic produce, GMOs, pesticides/glyphosate, overly sterilised environments, toxins and heavy metals. It has been found that these harmful compounds cause damage to the gut lining, leaky gut, irritable bowel syndrome, and an overgrowth of harmful bacteria.
2. Avoid Unnatural Sugars
It is very difficult to achieve a healthy microbiome while consuming large amounts of sugar, particularly refined and artificial sugar. Fast digesting sugars feed negative gram (bad) bacteria, such as candida. Thus, it is important to consume natural sugars (fruit sugar) and beneficial dietary fibre from whole foods to prevent an overgrowth of negative gram bacteria from causing havoc in your body’s ecosystem.
3. Increase Fibre Intake
Fibre is a prebiotic as this is the main food source for beneficial gut bacteria. Optimal fibre intake will also maintain a healthy digestive tract by improving the elimination of waste. Matter that sits in the digestive tract too long can begin to putrefy, create harmful toxins, and feed unwanted bacteria. Some healthy high-fibre foods include; artichoke, apples, avocado, berries, coconut meat, cruciferous vegetables (i.e. broccoli, cabbage, brussels sprouts), chia seeds, garlic, leafy green vegetables and sweet potato.
4. Fermented Foods & Probiotics
After you have addressed the basics like removing microbiome destroyers and getting lots of healthy fibre to actually feed your good bacteria, it may be helpful to begin introducing high-quality naturally sourced probiotic supplement or fermented vegetables into your diet such as; grass-fed milk kefir, coconut water kefir, sauerkraut, pickled food, and kimchi. These foods actually have a very diverse set of bacteria that is far beyond what most probiotics can give you.
5. Intermitted Fasting
Fasting is not the main method used for improving the microbiome; however, it is a powerful strategy. Not consuming foods for fifteen hours or longer have proven to starve unfriendly bacteria, heal the gut lining, lower inflammation, and thereby boost immunity.
6. Antimicrobial Herbs
Instead of using antibiotics, which have proven to disrupt the entire microbiome by eliminating beneficial bacteria, you can opt for antimicrobial herbs to rid of harmful bacteria from the gastrointestinal tract. These herbs include; rosemary, oregano, basil, thyme, berberine, bayberry extract, and grapefruit seed.
7. Strengthen the Mucosal Barrier
Supporting the health of your mucosal barrier is absolutely critical for a healthy gut microbiome as this is where many of your gut bacteria reside. To strengthen your mucosal barrier, it is important to eat an anti-inflammatory diet that limits toxin exposure, such as homemade bone broth from organic meat can be very beneficial. Aloe vera, L-glutamine, zinc carnosine, marshmallow root and licorice root are all very advantageous towards healing the mucosal barrier.
In Summary
Creating a health microbiome should not be a simple end goal, it needs to be a life-long journey to ensure long-term, optimal health. It is important to understand that diversity of the microbiome is essential as the implications of dysbiosis can result in the development or exacerbation of inflammatory diseases and carcinogenesis. In order to support the growth of good bacteria in your gut, eat a wide variety of organic fruits, vegetables, whole grains and fermented foods, whilst minimising exposure to environmental toxins, alcohol, and antibiotics.
References
Gail, A., Kristin, L. (2019). Nutritional, Medical, and Surgical Management: Adult Short Bowel Syndrome; 45-54.
Hawrelak, J. (2013). Textbook of Natural Medicine: Prebiotics, Synbiotics, and Colonic Foods; 627-632.
Judge, N., Thursby, E. (2017). Introduction to the Human Gut Microbiota; 474(11): 1823–1836.
MindBodyGreen. (2018). The Ultimate Guide To Gut Health; 2-11.
Nohr, M. (2020). Probiotics: Benefits, Categories, and Protocols. https://drjockers.com/probiotics-benefits-categories-and-protocols/.