Everyone seems to be talking about Gut Health! But what exactly is the gut microbiome?

Author: Kelly Hafner (DipNut, mBANT, rCNHC, mIFM)

Everybody is talking about gut health, but are they talking about the gut microbiome? Well, we are so read on to find out why it is important to understand how to keep your gut healthy.

The gut microbiome is a complex ecosystem of bacteria and other microbes residing within each of us that has a profound influence on overall health and vitality. The gut microbiome is shaped throughout life beginning at birth and adapts to changes in the environment such as diet, sleep patterns, medications, stress levels, social connections, where we live, toxin exposures and the ageing process [a].

In simple terms, there are both friendly and unfriendly microbes that make up the gut microbiome. The friendly bacteria are doing more than simply hanging out and taking up space, they have many important physiological functions. They offer protection from infection, aid in digestion and absorption, influence immunity, hormonal balance and inflammation levels and they even impact less obvious aspects of health like weight, metabolism, and mental health.

Fun Facts:

• 70% of the immune system resides in the gut. Looking after the health of the gut is important to ensure a robust immune system and optimal well-being [b].
• Approximately 90% of serotonin – the “happy hormone” – is produced in the gut. Low levels of serotonin can lead to low mood and constipation due to its additional role of helping food move through the digestive tract [c].

Microbiome Diversity – the key to health and resilience

Microbiome diversity is the number of unique bacterial strains dominant within a specific environment. Increased microbial diversity strengthens the microbiome against the many insults associated with modern life. Research suggests that microbiome diversity is a good indicator of a healthy microbiome and is associated with positive health outcomes.

A recent study found that healthy individuals had greater microbiome diversity when compared to individuals with Crohn’s disease [d]. The same was found when comparing healthy subjects to those with Parkinson’s Disease and Psoriatic Arthritis [e].

Genetics also influence the composition of the gut microbiome. For example, alterations in the mucosal structure of the gut due to variations on the FUT2 gene may affect microbial adhesion and lead to dysbiosis and reduced microbial diversity.

What happens when our gut microbiome isn’t balanced?

When we have reduced diversity of beneficial bacteria, it can create an environment where the unfriendly or pathogenic bacteria and yeast can overgrow and lead to health problems. The scientific term for this is dysbiosis, which refers to an imbalance between the beneficial and potentially harmful bacteria in the gut [f].

What top culprits can disrupt our microbiome?

1. A diet high in sugar and processed foods
2. A diet low in fibre, healthy fats, quality protein and fruits and vegetables
3. Chronic stress
4. Infections
5. Antibiotics and other medications
6. Poor sleep
7. Lack of movement and time spent in nature
8. Lack of social connections
9. Disrupted circadian rhythm (the sleep-wake cycle)

Disruptions in the microbiome can lead to common digestive symptoms such as bloating and IBS but dysbiosis can also have far-reaching effects that go well beyond gut symptoms, sometimes as far as the endocrine system, neurological system, reproductive system, skin, joints and lungs [g].

Intestinal permeability (also called “leaky gut”) is thought to be one of the primary mechanisms of action that allow for these systemic effects to occur. A compromised intestinal barrier allows proteins and other molecules that would normally remain in the digestive tract to pass through the gut wall into the bloodstream resulting in immune-mediated reactions and systemic inflammation. Leaky gut has been associated with autoimmune conditions and disorders like asthma, eczema, heart disease and even cancer [h].

Essentially, what happens in the gut does not stay in the gut, so it’s important to show it some love.

The good news is there are some key diet and lifestyle strategies that can help to improve gut health. Stay tuned for our next blog that shares powerful strategies to optimise gut health.

Feel free to leave us a comment if you have any further questions.

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