Gut Microbiome
“Gut health” has become a health and wellness buzzword in recent years, featuring in outlets such as Healthline, Medical News Today, and Time Magazine, even going so far as to reach markets through trendy online nutrition services. Despite gaining traction through popular media in recent years, widespread understanding of the human gut microbiome and its effects on health and well-being remains tenuous. While rising popularity of pre- and probiotic products such as probiotic supplements, kombucha, and kefir is a step in the right direction to combat the bacterial imbalance perpetuated by the typical American diet, proper understanding of the known factors which influence a healthy gut and, in turn, its role in human health is imperative to promote health literacy and overall wellness.
The gut microbiome (or gut flora) is made up of much more than just beneficial bacteria; in fact, viruses, fungi, and other microorganisms all make up important parts of your gut. Though the vast array of roles performed by these microorganisms is not entirely known, research has uncovered several key functions of the human gut flora, not least of which is its role in innate immunity and energy metabolism. More recently, it has been documented that a balanced microbiome is key in the regulation of much of the body’s supply of serotonin. On a more surface level, most people notice an imbalance in their gut microbiome when experiencing problems with digestion or other gastrointestinal symptoms, yet another key function of the symbiotic microbiome. Lesser known functions of these beneficial bacteria include the production of the key blood-clotting factor, vitamin K, as well as indirect regulation of blood pressure, inflammation, and cholesterol levels. Not only this, but abnormal gut flora have been linked to obesity, diabetes, and improper use of antibiotics.
When looking to maintain a properly functioning and balanced gut flora, diet is essential. Consuming foods rich in fiber, especially whole fruits and vegetables such as beans, lentils, raspberries, and whole grains is also associated with a diverse gut flora. A diet filled with nutrient-rich foods is essential to fostering a diverse microbiome, which is generally favorable and considered most beneficial to human health. Certain indigestible carbohydrates are considered prebiotic, which essentially serve to nourish the microbiome; prebiotics are found in common foods such as garlic, bananas, asparagus, and onions, among others. Important to note is that in general, a higher concentration of good bacteria is not only linked to positive health outcomes, but also a lower concentration of bad bacteria. For example, a higher concentration of lactobacillus, an abundant bacterial species found in our gut, is linked to a lower concentration of enterobacteriaceae, which has been found to cause inflammation and is common in people suffering from certain chronic diseases. Increasing the amount of lactobacilli and thus reaping its rewards is as simple as consuming more fermented foods such as kombucha, kimchi, and yogurt, which are all rich in lactobacillus.
Avoiding simple sugars and artificial sweeteners is also advised, as bacterial diversity in people whose diets contain large amounts of these ingredients have been shown to be poorer than in those with more balanced, nutritious diets. Additionally, it should be noted that restrictive and fad diets as well as certain plant-based diets--tend to be associated with less diverse microbiomes, and often require supplementation in order to maintain a properly functioning gut flora. Probiotic supplementation can also be highly beneficial to those who do not have ready access to a diverse range of whole foods in order to best maintain their microbiome.
Finally, it is important to note that diet and nutritional intake is highly individual, and should be tailored to each person’s unique needs. Socioeconomic factors not only affect one’s health predispositions, but also what foods and health-related knowledge is accessible. As more knowledge about gut health and the microbiome becomes available through research, medical and public health professionals should begin to consider a healthy gut flora to be an integral part of the promotion of proper nutrition and overall health. Achieving a balanced and working gut microbiome is not only possible and increasingly accessible, but key in order to maintain optimal internal health.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191858/
https://www.healthline.com/nutrition/improve-gut-bacteria#TOC_TITLE_HDR_3
https://www.bmj.com/content/361/bmj.k2179
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health#2