How to Support a Healthy Gut Microbiome

So how does the microbiome affect our gut? Well, a majority of the microbes that make up our microbiome are located in the gastrointestinal tract, which is made up of our esophagus, stomach, small intestine, and large intestine. Microbes, by nature, cannot live in the acidic conditions of the stomach for very long, so more of them can be found in the small and large intestines. The gut bacteria in our gastrointestinal tract fall into five main categories, or phyla: 

• Bacteroidetes
• Firmicutes
• Actinobacteria
• Proteobacteria
• Verrucomicrobia

Each of these five main categories has its own subcategory of gut microbiota species that can is usually generalized as "good" or "bad" bacteria, i.e. Lactobacillus (good bacteria) or E. coli. (bad bacteria). These bacteria can obviously impact our gut health, but they also play a huge role in overall health and wellness. When all is well, the bacteria in our bodies and gut work in a symbiotic relationship to help our bodies out with the following processes: 

• break down foods
• supply the gut with energy
• make vitamins
• break down toxins
• protect against pathogens by producing anti-microbial chemicals, and
• by physically taking place where the bad bacteria normally would before it has a chance. 

But what happens when our gut microbes are thrown off balance or damaged? 

Finally, Type 3 dysbiosis is when overall gut microbiome diversity (both good and bad bacteria) is lost. It's fairly common to have more than one dysbiosis type! But, what causes this imbalance? Well, you may throw off your gut health with the following : 

• A lack of diversity in your diet 
• A lack of prebiotics 
• Overconsumption of alcohol
• Antibiotic use
• A lack of regular exercise
• Smoking 
• Irregular sleep schedule
• Stress

Because the gut microbiome influences so much in the body, when the balance is off, the rest of the body feels off. A less than healthy gut microbiome can contribute to the following health concerns and their symptoms: 

• Diabetes - According to Weill Cornel Medicine, "Gut microbes influence blood glucose levels by acting directly on the liver", the thing that those with diabetes are trying to maintain the balance of. Additionally, a 2019 study suggests that dysbiosis of the gut microbiota may contribute to the development of Type 2 diabetes. 

• Heart Problems - Certain strains of bad bacteria in the gut may contribute to heart disease. This occurs because the bad bacteria in the gut produce a chemical called trimethylamine N-oxide (TMAO) that contributes to clogged arteries. There are also certain strains that can convert the choline and L-carnitine usually found in red meats to TMAO, further increasing the risk for heart disease and stroke. 

• Mental Health - Ever wonder why your stomach hurts when you're feeling anxious or nervous? As it turns out, the brain and the gastrointestinal tract are much more closely related than most would think. For one, certain strains of gut bacteria help our brain synthesize neurotransmitters such as serotonin, which is a natural antidepressant. Plus, there are millions of nerves connecting our guts to our brains, so if our gut is less than healthy, it could be harming our mental health and mood.  

Tips to Support a Healthy Gut Microbiome

Clearly, the repercussions of poor or less-than-perfect gut health can be serious and lead to a number of health concerns. So, how do we support a healthy gut microbiome? Diet, lifestyle changes, and supplements can all work together to ensure the growth of beneficial bacteria and prevent further growth of harmful bacteria. 

• Diversify Your Diet - It is widely understood that a diverse diet leads to a generally healthy gut microbiome, as an increased number of bacteria introduced to the gut = an increased number of potential health benefits. However, in most Westernized countries, our diets tend to be high in fat and sugar, and are only sourced from 12 plant and 5 animal species. Studies have found that those living in rural regions of Africa and South America have greater microbiome diversity than those living in urban areas of Europe or the US. So, if you've wanted to try that new Ethiopian restaurant - do it in the name of gut health!

• Add More Fiber - Our bodies can't technically digest fiber, but the microbes found in our guts can - and thrive on it. Certain bacteria found in our gut use fiber to stimulate growth, such as Bifidobacteria, which has been found to reduce inflammation in the intestines and enhance gut health. Try adding these fiber-rich foods: 

• Whole Grains are Important - Whole grains are an important staple in any diet, but they're especially important for maintaining a healthy microbiome. Not only are whole grains full of fiber, but they also contain non-digestible carbohydrates that are absorbed by the large intestine to help promote the growth of good bacteria such as Bifidobacteria, lactobacilli, and Bacteroidetes. However, it is important to note that those with a sensitivity to gluten should avoid wheat, barley, and rye, as these could intestinal permeability and inflammation in the gut. 

• Add Probiotic and Prebiotic Foods - Prebiotic foods are foods that promote the growth of beneficial bacteria in the gut, while probiotic foods actually contain live microbes (usually bacteria) that can provide a specific health benefit when consumed. So, you can essentially think of probiotics as foods containing the good bacteria our microbiome needs to thrive and prebiotics as food that help these bacteria do their job. 

Prebiotics are found in foods high in fiber such as fruits and vegetables but can be found on their own in some cases. Prebiotics can also help with weight management and diabetes, "Certain prebiotics have also been shown to reduce insulin, triglyceride, and cholesterol levels in people with obesity." 

Probiotics don't stay in our gut permanently, but while they're there, they help to support metabolism and can alter the composition of the gut microbiome. While researchers believe that probiotics are most successful at returning a damaged microbiome back to a healthy state, they're also useful for helping improve the function of existing gut bacteria and the chemicals they produce. Probiotics are usually found in fermented foods. 

• Get Your Sleep - Sleep impacts nearly every aspect of our overall health including gut health. When we don't get enough sleep, our bodies become stressed and produce the hormone cortisol. Cortisol, AKA the stress hormone, can cause permeability issues in the intestines, and lead to leaky gut, a condition where food and toxins can pass from the intestines to the bloodstream. A leaky gut can lead to bloating, inflammation, stomach pains, food sensitivities, and changes to the gut microbiome.  

• Stay Hydrated - Staying hydrated is always good advice, but adding an extra cup or two could certainly boost the health of your gut microbiome! Studies have found that staying hydrated and drinking plenty of water has a beneficial effect on the mucosal lining of the intestines, and helps maintain the balance between good and bad bacteria in the microbiome. 

• Try Adding a Probiotic Supplement - If you're looking to help boost your gut health in an easy convenient way that doesn't require stocking your fridge with kimchi and yogurt, try adding a probiotic supplement like 1 Body's Probiotic to your routine! 1 Body has created their probiotic supplement to contain 30 billion CFU of 15 strains of the best probiotics, including Lactobacillus Reuteri, Lactobacillus Gasseri, and Lactobacillus Acidophilus. Plus, this unique formula contains prebiotic boosters to help the good bacteria in the gut flourish and does not require refrigerated storage. Always talk to your doctor or healthcare provider before adding a supplement to your routine first.