Health-Protective Gut Microbiome: What Are They?

 

Still on the subject of Nutrition, after writing two articles here on functional foods, let me today write something about the gut microbiome.

This area, like functional foods we have been talking about, gut microbiome is also quite a fascinating and rapidly growing area of research, playing a crucial role in our overall health. Let us have a very quick run through about gut microbiome, how it works, its health benefits, and how foods like yogurt and fermented foods contribute to a healthy gut.

First of all, what is the gut microbiome? The gut microbiome refers to the community of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that reside in the digestive tract, particularly the intestines. These microorganisms play a vital role in digestion, immune function, and overall health. The majority of the gut microbiome consists of bacteria, with thousands of different species contributing to a complex ecosystem.

What are the functions of the gut microbiome? Let us look at digestion and nutrient absorption.  The gut microbiome helps break down complex carbohydrates, fibres, and other nutrients that the human body cannot digest on its own. This process produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which are important for gut health and overall metabolism.

Next, their role in immune system modulation. The gut microbiome plays a key role in regulating the immune system. A healthy microbiome helps the body distinguish between harmful pathogens and beneficial microorganisms, reducing the risk of autoimmune diseases and allergies.

Next, is their function as protection against pathogens. A diverse and balanced microbiome acts as a barrier against harmful bacteria and pathogens by competing for resources and producing substances that inhibit their growth. They are also involved in synthesis of vitamins and metabolites.  Certain bacteria in the gut microbiome synthesize essential vitamins such as vitamin K and some B vitamins, as well as other metabolites that influence various bodily functions.

Next, there is this thing we call the gut-brain axis.  The gut microbiome communicates with the brain via the gut-brain axis, influencing mood, stress response, and cognitive functions. This connection is thought to play a role in mental health conditions like anxiety and depression.

Down this list of their function for health benefits of a balanced gut microbiome, we have the role of these microorganisms for improved digestion. By this, I mean a healthy microbiome aids in the breakdown of food, reducing symptoms of bloating, gas, and constipation.

Having said that, we also have the benefits of an enhanced immunity. A balanced gut microbiome strengthens the immune system, helping the body to fight off infections and reducing inflammation.

A lot of people are not just overweight, but pathologically overweight leading to untold disease events from cancer, diabetes, hypertension all the way down from immobility to stroke. Some studies suggest that the composition of the gut microbiome can influence weight gain and obesity by affecting how the body metabolizes food.

Health is not just about the absence of physical illness or infirmity, but also mental and social well-being as clearly and firmly officially defined by the World Health Organization

In the area of mental health, a healthy gut microbiome supports the production of neurotransmitters like serotonin, which can improve mood and reduce the risk of mental health disorders.

Last, but not least, the gut microbiome reduces the risk of chronic diseases.  A balanced microbiome is associated with a lower risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and inflammatory bowel diseases (IBD).

Let us now look at what are the foods that enhanced the gut microbiome population. Foods or food fortifications like probiotics, prebiotics, and fermented foods are their promoters.

First, we consider probiotics. These are live beneficial bacteria that, when consumed in adequate amounts, confer health benefits. Common sources include yogurt, kefir, sauerkraut, kimchi, and other fermented foods. Probiotics help restore the balance of the gut microbiome, especially after disturbances like antibiotic use.

What about yogurt and gut health?

Yogurt is one of the most widely consumed probiotic-rich foods. It contains live cultures of bacteria, such as Lactobacillus and Bifidobacterium, which help maintain a healthy gut microbiome. Regular consumption of yogurt has been associated with improved digestion, reduced symptoms of irritable bowel syndrome (IBS), and enhanced immune function.

However, I need to emphasize that consuming yoghurt alone may not be sufficient as yogurt contains mainly two types of beneficial organisms, namely, Lactobacillus bulgaricus and Streptococcus thermophilus. Additional types of lactobacilli and bifidobacteria may be added. Gut microorganisms are in tens of hundreds to thousands of other types too, not just milk bacteria.

Then, even if we do not have the health benefits of many types of probiotics, we can promote their growth using prebiotics. These are non-digestible fibres that feed and promote the growth of beneficial bacteria in the gut. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains.

 Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha are rich in probiotics. These foods not only introduce beneficial bacteria to the gut but also help maintain a healthy and diverse microbiome.

Understanding the gut microbiome and its impact on health is a rapidly evolving field. The inclusion of probiotics, prebiotics, and fermented foods in our diet can promote a healthy and balanced microbiome, leading to numerous health benefits. As research continues, we are likely to uncover even more ways in which the gut microbiome influences overall health.

Nutrition is a highly sought after subject by almost all people. Tons of untold research papers on it have been published. In fact, the world budget for medical research is given as the top priority to the tune of USD $ 100 billion annually which is top on the list resulting in tons of research papers being churned out, yet we still have much more to learn about how food impacts our health.   

Countless articles on nutrition have also been written in books, magazines, in newspapers health columns, on radios and televisions, and capitalized by food, health and pharmaceutical companies on their health foods products till we are confused.

For those interested in this health-prompting subject, let me give them further reading materials and references into the gut microbiome.

Books:

“The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health” by Justin Sonnenburg and Erica Sonnenburg.

“Gut: The Inside Story of Our Body's Most Underrated Organ” by Giulia Enders.

Scientific Articles:

1.      "The Human Microbiome: At the Interface of Health and Disease" by L. A. David, et al. (Nature Reviews Genetics, 2013).

2.      "Diet, Microbiota, and Health: Past, Present, and Future" by Fergus Shanahan, et al. (Science, 2018).

Websites:

American Gut Project: A large-scale citizen science project exploring the human gut microbiome.

National Institutes of Health (NIH) Human Microbiome Project: A research initiative to understand the role of the microbiome in health and disease.