The word “microbiome” seems to be popping up everywhere—in newscasts, magazines, podcasts, books, and more. How many of us really know what it means? And why should we care?
Why We Should Care
Our gut, also known as our gastrointestinal tract or digestive system, comprises numerous organs involved in the breakdown of food, the absorption of nutrients into the bloodstream, and the elimination of waste materials. These organs include our mouth, esophagus, stomach, small intestine, large intestine and anus.
In the large intestine, there is a complex community of microorganisms known as “the gut microbiome,” which plays a significant role in digestion and overall health. This microbiome is a unique ecosystem populated by trillions of microscopic organisms, including more than one thousand species of bacteria, viruses, fungi, and parasites. It plays a pivotal role in protecting us from disease. The gut microbiome interacts with many of our body’s systems and assists with many bodily functions. It plays such an active role in the body, in fact, that some healthcare providers describe it as another organ. Supporting a healthy microbiome is essential for boosting our immunity, response to infections, and overall resilience.
Our Digestion at Work
The organisms in our microbiome break down potentially toxic food compounds, which are chemical compounds that, when present in specific foods or beverages, can have a harmful effect on our health, especially if consumed in large quantities or over a prolonged period of time. Examples include heavy metals, pesticides, food additives, and specific food-borne pathogens. Other microbiome organisms help us break down dietary fibers and complex carbohydrates into components we cannot live without. Bacteria create essential nutrients, such as B vitamins and vitamin K, and help maintain a healthy gut lining.
If not for the gut microbiome, we would lack several essential nutrients, including numerous vitamins and essential amino acids, the latter of which are the building blocks of protein that the body can’t produce on its own and must be obtained through diet. These essential amino acids are then absorbed into the bloodstream and used by our cells for growth, hormone production, tissue repair, and various metabolic processes.
Immunity, Inflammation & Disease
More than 70% of our disease-blocking cells reside in our gut. These immune cells actively interact with the microorganisms to promote immune tolerance, which refers to the state of the immune system in which it recognizes and accepts our own tissues as not being foreign and avoids triggering an immune response against them. This critical mechanism prevents the immune system from attacking healthy cells and tissues, thereby playing a vital role in preventing autoimmune diseases.
Healthcare providers believe that a lack of beneficial bacteria, or dysbiosis, promotes inflammation because it changes the composition of microbial components that enter the body. When that happens, the intestinal lining is damaged, causing a leaky gut, which increases intestinal permeability by the thinning or weakening of the intestinal lining. This allows bacteria, toxins, and undigested food particles to leak through the gut wall and enter the bloodstream.
Studies have revealed that an imbalanced or dysbiotic microbiome may lead to myriad conditions, including digestive issues, irritable bowel disease, inflammatory bowel disease, food sensitivities, immune-related disorders, inflammation, and an increased susceptibility to infections. Dysbiosis may also play a role in the development of obesity, certain cancers, cardiovascular disease, diabetes, non-alcoholic fatty liver disease, autoimmune disorders, Parkinson’s disease, Alzheimer’s disease, and mental health issues such as depression and anxiety.
What You Can Do
Dysbiosis can occur due to an inadequate diet, antibiotic usage, stress, and other environmental disorders. The role of food in the overall health of your microbiome cannot be overestimated. Various components in food interact with your cells, influencing their behavior. One example is that of phytochemicals, which are found in vegetables and fruit. Phytochemicals have been shown to help protect your cells from damage by acting as antioxidants. Some food compounds can even affect gene expression, which plays a fundamental role in determining the characteristics and functions of cells, tissues, and entire organisms. So, we can support the health of our microbiome by being mindful of what we eat.
The following foods are considered beneficial for the microbiome:
Fiber-rich fruits and vegetables, legumes, whole grains, and nuts.
Fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and kombucha.
Prebiotics—the types of fiber that fuel the beneficial bacteria in your gut–such as onions, garlic, leeks, asparagus, bananas, and oats.
Polyphenol-rich foods, such as berries, dark chocolate, green tea, and red wine.
Some foods and medications can negatively affect the microbiome, such as:
Highly processed foods that are high in sugar, low in fiber, and contain unhealthy fats and artificial additives.
Antibiotics, which—while crucial for treating infections—can disturb the balance of bacteria in the gut.
Other medications may affect the microbiome inadvertently. So, always discuss any concerns with your healthcare provider.
I hope that through delving into the captivating world of the microbiome, we can better understand its complexity and the crucial role it plays in our overall health, from digestion and nutrient absorption to immune system regulation.
If you’d like personalized support, don't hesitate to get in touch with me at sandy@sculptyourhealth.com. I’m happy to offer a free consultation to anyone interested.