We should all make better choices when we sit down to feed ourselves, because we are never eating for just one, or even two, but for 39 trillion. This is the number of bacteria making up the microbiome in our body.
The gut microbiome consists of various bacteria, viruses, fungi, and other microorganisms that reside in the digestive tract. These microbes help digest food, synthesize vitamins, and protect against harmful pathogens. A balanced microbiome is vital for optimal health, as disruptions can lead to various health issues, including digestive disorders, obesity, and autoimmune diseases.
Properly feeding our gut bacteria starts a biochemical domino effect that influences not just our digestion but also our overall health. A well-cared-for community of gut bacteria will affect:
- your ability to resist diseases like cancer and diabetes,
- influence your ability to heal wounds, and
- instruct your brain to release chemicals that make you happier and more social.
We are just beginning to learn how our microbiome helps our body resist diseases ranging from inflammatory bowel disease, depression, obesity, cardiovascular disease, and even Alzheimer’s and Parkinson’s disease.
You can immediately benefit from a healthier microbiome by eating foods high in fibre and fermented foods. Your gut bacteria digest and metabolize proteins, carbohydrates, fats, bioactives, and even additives and the synthetic chemicals in food. Diets maintain, and even help reshape the ecosystem. Some unhealthy foods can lower our shields by changing our bacteria negatively, which can promote disease.
DISEASES RELATED TO UNHEALTHY GUT MICROBIOME
Disturbances of the microbiome, called dysbiosis, are now being discovered in serious health conditions ranging from obesity to metabolic syndrome to type 2 diabetes, and more. These conditions have abnormalities and damage to gut bacteria that are associated with unhealthy eating patterns, as well as environmental factors and antibiotic use. In inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, researchers are finding pro-inflammatory bacteria dominating the colon. These bacteria strip away the protective mucus layer in the intestines, making the gut lining more vulnerable to inflammation and toxins. Food allergies are now linked to dysbiosis. Children with less diversity in their microbiomes are more likely to develop long-term food allergies.
Cancer, especially in the organs in the gastrointestinal tract (esophagus, stomach, pancreas, gallbladder, colon, and rectum) is associated with microbiome disturbances. When beneficial bacteria are absent, the immune system’s ability to detect and fight cancer cells is disarmed. The wrong bacterial residents interfere with the body’s ability to defend itself.
Dysbiosis is also associated with atherosclerosis and cardiovascular disease.
When the bacteria in your mouth, the oral microbiome, are disturbed, hypertension and heart disease can result.
Disruptions of the gut microbiome are also observed in people with Parkinson’s disease and Alzheimer’s disease. There is emerging evidence that harmful bacteria growing in the gut can produce neurotoxins that provoke brain inflammation.
Altered microbiome is seen in major depressive disorder, bipolar disorder, and even schizophrenia.
Dysbiosis in the gut also generates abnormal proteins that trigger the body to produce antibodies that cause autoimmune diseases. E.g multiple sclerosis, rheumatoid arthritis, celiac disease, and inflammatory bowel diseases. All of these conditions may be associated with abnormalities in the microbiome.
It is very likely that many of the most serious diseases of our time share an altered microbiome as a “common denominator,” and conversely the right constellation of beneficial bacteria is a requisite feature of good health.
The good news is we know that eating certain foods can help shape the bacterial population of our microbiome health defence system, increasing good and reducing bad bacteria.
THE RIGHT FOOD
Fermented foods are the most abundant source of healthy gut bacteria eg Kimchi, sauerkraut, Tofu, Kefir etc
High fibre foods eg. fruits and vegetables, grains etc are called prebiotic as they provide food for healthy gut bacteria to grow and reproduce.
Processed foods and foods high in sugar and preservatives / chemicals will destroy the healthy microbiome balance in your gut causing dysbiosis, as does antibiotic use.
PROBIOTIC SUPPLEMENTS
Probiotic supplements are useful to restore or prevent damages to gut bacteria from antibiotics, poor diet, IBS , exposure to pollution. They will help to restore the immune system which is predominantly controlled by the gut.
Choose a good quality probiotic specific to your needs – ask your pharmacist for advice
