The Gut Microbiome: How It Impacts Your Health
What are the gut microbiome, and how does it play a role in your overall health? Learn how this unique ecosystem impacts your health and what you can do to improve your digestive system.
You are more bacteria than human. In fact, you’re made up of about 10 trillion cells… and 90% of those are bacteria.
That’s right, your gut is teeming with tiny microorganisms that play a huge role in your health.
Scientists are just starting to understand the gut microbiome and how it impacts everything from digestion and metabolism to mood and cognitive function.
What is the gut microbiome?
So what is the gut microbiome, exactly?
The gut microbiome is the community of bacteria that live in your digestive tract.
These bacteria help break down food, synthesize vitamins and minerals, and support your overall health.
Studies have shown that the gut microbiome can affect everything from weight and metabolism to mood and cognitive function.
It’s even been linked to diseases like obesity, diabetes, inflammatory bowel disease, and colorectal cancer.
While more research is needed to understand the gut microbiome and all of its implications for health, there are some things we do know.
Here’s a look at the gut microbiome and how it impacts your health.
The gut microbiome and weight
Your gut bacteria play a role in your weight.
In fact, studies have shown that the composition of your gut microbiome can affect whether you are obese or not.
One study found that obese people had lower levels of certain types of bacteria, including Bacteroidetes and Firmicutes, than people of normal weight.
This suggests that these bacteria may play a role in weight regulation.
Other studies have shown that obese people tend to have more of the bacterium Firmicutes and less of the bacterium Bacteroidetes.
This imbalance has been linked to an increased risk of obesity.
How do gut bacteria affect weight? There are a few ways.
First, gut bacteria help break down food and extract calories from it.
They also produce hormones that can affect appetite and metabolism.
Additionally, certain types of gut bacteria can cause inflammation, which has been linked to obesity.
The bottom line is that your gut bacteria play a role in your weight.
If you’re trying to lose weight, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and digestion
Your gut bacteria also play a role in digestion.
They help break down food and extract nutrients from it.
Additionally, they produce enzymes that help with the digestion of food.
Some types of gut bacteria can also help prevent diarrhea.
In fact, one study found that the use of probiotics, which are live microorganisms that promote the growth of healthy gut bacteria, reduced the risk of traveler’s diarrhea by 50%.
The bottom line is that the health of your gut bacteria is crucial to digestion.
If you have digestive problems, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and metabolism
Your gut bacteria also play a role in metabolism.
They help synthesize vitamins and minerals, and they produce enzymes that help with the metabolism of food.
Additionally, they affect hormones that can impact metabolism.
One study found that people with obesity had different types of gut bacteria than people of normal weight.
This suggests that gut bacteria may play a role in metabolism.
If you’re trying to lose weight or improve your metabolism, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and mood
Your gut bacteria also play a role in mood.
Studies have shown that the composition of your gut microbiome can affect your mental health.
One study found that people with depression had different types of gut bacteria than people without depression.
This suggests that gut bacteria may play a role in mood.
Other studies have found that probiotics can help reduce anxiety and improve mood.
The bottom line is that your gut bacteria play a role in mood.
If you’re struggling with mental health, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and cognitive function
Your gut bacteria also play a role in cognitive function.
Studies have shown that the composition of your gut microbiome can affect your cognitive function.
One study found that people with Alzheimer’s disease had different types of gut bacteria than people without Alzheimer’s disease.
This suggests that gut bacteria may play a role in cognitive function.
Other studies have found that probiotics can improve cognitive function in healthy adults.
The bottom line is that your gut bacteria affect your cognitive function.
If you’re concerned about cognitive function, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and immunity
Your gut bacteria also play a role in immunity.
They help synthesize vitamins and minerals, and they produce enzymes that help with the metabolism of food.
Additionally, they affect hormones that can impact immunity.
One study found that people with allergies had different types of gut bacteria than people without allergies.
This suggests that gut bacteria may play a role in immunity.
Other studies have found that probiotics can help reduce the risk of colds and other infections.
The bottom line is that your gut bacteria play a role in immunity.
If you’re concerned about immunity, you may want to focus on promoting the growth of healthy gut bacteria.
The gut microbiome and heart health
Your gut bacteria also play a role in heart health.
They help synthesize vitamins and minerals, and they produce enzymes that help with the metabolism of food.
Additionally, they affect hormones that can impact heart health.
One study found that people with heart disease had different types of gut bacteria than people without heart disease.
This suggests that gut bacteria may play a role in heart health.
Other studies have found that probiotics can help reduce cholesterol and blood pressure.
The bottom line is that your gut bacteria have an impact on your heart health.
If you’re concerned about heart health, you may want to focus on promoting the growth of healthy gut bacteria.
Improving your gut microbiome
People can improve their gut microbiome by eating a variety of fresh fruit and vegetables which will help to maintain the balance and diversity of microorganisms in your gut.
You'll also want to combine this with cutting down sugar, fat, processed foods choking you up.
Drink plenty of water throughout the day to keep your body hydrated.
Eat a handful of nuts or seeds every day.
Fermented foods such as yogurt, sauerkraut, kimchi, and tempeh are also excellent for gut health.
Probiotics are live microorganisms that can have health benefits when consumed.
They’re usually found in fermented foods or supplements.
People with a healthy gut microbiome typically have a diverse array of probiotic strains.
Eat prebiotic foods such as garlic, onions, bananas, and asparagus.
These foods contain fiber that gut bacteria can use for fuel.
Supplements are a great way to make sure you are getting what your gut needs for ultimate health.
There are many great probiotics and prebiotics supplements on the market today.
And, finally, exercise regularly to help reduce stress and improve your overall health.
Conclusion
The gut microbiome is a community of microorganisms that live in the gastrointestinal tract.
The gut microbiome plays a major role in many aspects of health, including mood, cognitive function, immunity, and heart health.
People can improve their gut microbiome by eating a variety of fresh fruit and vegetables, cutting down on sugar and processed foods, consuming probiotic-rich fermented foods, and taking supplements.
Frequently Asked Questions
Can you restore your gut microbiome?
Yes, you can restore your gut microbiome by consuming a varied diet of probiotic rich foods and taking soluble fiber. You can also get a fecal transplant if your own gut flora isn't healthy enough to repair the damage on its own.
What affects the gut microbiome?
The gut microbiome can be affected by using probiotics as well as antibiotics, stress and over-eating. Also, bad diet habits such as eating processed foods, excessive sugar and unhealthy fats can lead to an imbalance in the gut microbiome.
How do I test my gut microbiome?
There are a few ways to test your gut microbiome, but the most common is a stool test. This tests for the presence of certain bacteria and other organisms in your digestive system. You can also get a blood test to check for antibodies related to gut bacteria, or you can do a breath test to measure methane and carbon dioxide levels.
How long does it take to restore gut biome?
Typically, it takes one-two weeks for the gut to heal from an antibiotic prescription. For example, there's a company called Synbiotic that claims that Bifidobacteria can help restore gut microbial balance in as little as 3 days.
Can you change your gut microbiome?
Yes, you can change your gut microbiome. You can do this by eating probiotic foods and taking probiotic supplements, as well as by avoiding processed foods and eating a healthy diet.