An Introduction to the Gut Microbiota and Why It's So Important for Your Health

In recent years, the gut has received a lot of attention. Evidence has shown the critical role of the gut in maintaining overall good health in general. Evidence has shown that this is mainly due to the influence of the gut microbiota, which is the entire community of trillions of microorganisms (bacteria, viruses and fungi) found along the digestive tract.

The diet’s ability to alter microbial ecology was first recognised over a century ago. Gut microbes use ingested nutrients as fuel for fundamental biological processes; thus, changes to dietary habits alter bacterial metabolism and favour species most suited to use consumed fuel sources. Recent research has shown the critical effect of nutritional changes on microbial structure, which consequently affects human physiology and disease processes.

Although many different types of microbes live inside the human body, bacteria are the most studied. This is because there are more bacterial cells in your body than human cells, which is quite astonishing when you think about it. There are roughly 40 trillion bacterial cells in the body. If that wasn’t enough to comprehend, there are up to 1,000 species of bacteria in the human gut microbiome. Even more, those have different bodily roles, most of which are extremely important for your overall health. Without the gut microbiome, it would be tough to survive.

The gut microbiome begins to affect your body right from birth. When you pass through your mother’s birth canal, you are first exposed to microbes. After that, multiple lifestyle factors, such as your diet and environment, influence your microbiota. As you grow, the microbiome will diversify. The more diverse, the better.

How does it affect health

The gut microbiome plays a huge role in helping digestion. There are specific fibres found in plant-based foods which we cannot digest on our own; however, our gut microbes can. Hence their importance here. Other fibres, known as prebiotics, act as the fuel for the microbes. Having adequate fuel for the microbes allows the beneficial species to thrive and obtain the most nutrients possible from the foods we consume.

Digestion of these fibres also produces other beneficial compounds, known as short-chain fatty acids (SCFAs), which are capable of leaving the digestive system and entering circulation, which means the gut microbiota greatly influences other areas of the body too.

As well as digestion, the gut microbiota plays a vital role in our immune system function.

An imbalance of unhealthy and healthy microbes in the intestines can affect weight, blood sugar balance, cholesterol, obesity, heart disease and other health complications and disorders. Therefore, we can see how important supporting our gut microbiome is.

How can we support our gut microbiome?

Making simple changes to the diet can significantly affect our gut and overall health by nourishing our resident microorganisms.

Ensure your diet is as varied as possible.
Include a wide variety of plant-based foods (fruits, vegetables, whole grains, nuts, seeds, legumes)
- Various bacterial species use different plant-based fibres for energy and growth, so the more you can include in the diet, the better.
Include polyphenols (berries, apples, coffee, tea, red wine, extra virgin olive oil)
- The gut microbiota breaks these down, activating and enabling them to act as antioxidants.
- They also have anti-inflammatory properties, which can help to protect against cardiovascular disease.
Reduce processed foods (generally high in saturated fats and sugar)
- Processed foods can negatively affect the microbiota’s metabolism and reduce diversity, which, as we know, we want to increase.
Introduce some prebiotic foods (bananas, asparagus, oats, apples, artichokes)
- It is the prebiotic foods that stimulate the growth of healthy bacteria
If possible, breastfeed for at least six months
- Breastfeeding hugely helps the development of the gut microbiome
Probiotic supplements
- I wouldn’t say taking one of these daily is necessary unless you have been advised to by a health professional. However, if you have been on a course of antibiotics (which should only be taken if medically necessary), I suggest taking probiotics to help restore the gut and microbes.
Prioritise sleep and evaluate stress.
- There is a complex two-way communication system between the gut and the brain. Therefore other lifestyle factors, such as sleep and stress, will affect the microbiota too.

Nutritionist Becs

Don't miss out!

Want the latest blogs sent straight to your inbox? We can do that!

Send me weekly blogs

Straight to your inbox

Remember to check your junk mail if you don’t hear from us!