Gut Microbiome

Molecular biologist Dr. Joshua Lederberg defined the Gut Microbiome as “the totality of microorganisms, bacteria, viruses, protozoa, and fungi, and their collective genetic material present in the gastrointestinal tract (GIT).”

These microbiota or microbes coexist in harmony in a healthy person, allowing the gut microbiome to play many different bodily functions that affect weight, immune function, moods, and overall health.

Each person’s gut microbiome is unique. We are born into this world with a distinctive network of microbiota that evolves throughout life through environmental exposures we encounter and lifestyle choices we make.

Gut bacteria have a huge impact on our well-being. The gut contains trillions of bacteria, some of which are good, and some bad.

Good bacteria such as Akkermansia, Bifidobacteria, and Lactobacilli, aid in the digestion and absorption of nutrients, make vitamins and prevent bad bacteria from causing infections.

Bad bacteria such as Clostridium perfringens, Staphylococcus, and Escherichia coli, trigger disease and promote aging. Diseases such as Chron’s disease, Ulcerative Colitis, Irritable Bowel Syndrome (IBS), and many more, can all be caused by these bacteria.

Prebiotics and Probiotics

An increase in harmful bacteria has also contributed to a higher body mass index. A diet high in sugar and fat will negatively affect gut bacteria and increase the risk of disease, and dysfunction.

Prebiotics and Probiotics can help benefit and even restore your digestive health.

Prebiotics are non-digestible fibers that promote the growth of good bacteria. The beneficial bacteria in your gut eat this fiber. Prebiotic fiber comes from six main food groups: vegetables, fruit, legumes, nuts and seeds, fresh herbs, and whole grains.

Probiotics are living strains of bacteria that add to the population of good bacteria in your digestive system.

I always liked to think of Probiotic Foods as adding soldiers to your army, and Prebiotic Foods as giving the soldiers the support they need.

Examples of Prebiotic Foods:

• Artichokes, Asparagus, Bananas, Barley, Beans, legumes, peas, Berries, Chicory root, Dandelion greens, Garlic, Leeks, Oats, Onions, Soybeans

Examples of Probiotics Foods:

• Kefir, Kimchi, Kombucha, Miso, Natto, Sauerkraut, Some types of pickles (unpasteurized), Sourdough, Tempeh, Yogurt

If you’re going to eat fermented foods for their probiotic benefits, avoid pasteurized options. The pasteurization process kills bacteria. Consume plenty of both prebiotic and probiotic foods, as they will help promote the most ideal balance between good and bad gut bacteria.

The Gut-Brain Axis and Supplements

The Gut-Brain Axis connects your gut and brain. According to Johns Hopkins Medicine, “the effects of bacteria in the gastrointestinal (GI) system send signals to the central nervous system, linking the gut with the brain.”

Studies show that prebiotics and probiotics not only improve gut health but also brain health. A study published by NIH concluded “that probiotics and prebiotics might improve mental function via several mechanisms. The beneficial effects of their application in Depression, Anxiety, Alzheimer and autism spectrum diseases have also been supported in clinical studies.”

As always, with all supplements, speak to your Doctor. While popular, there are many supplements that make great claims but do not live up to the hype. Not all supplements are created equal in quality or contain the same quantity of bacteria.

If you are consuming a well-rounded diet, you most likely do not need to take supplements because you are already receiving enough Prebiotics and Probiotics in the best form… through whole foods. However, if you are severely ill or immunocompromised, it is always best to speak with your doctor about adding Prebiotic and Probiotic supplements to your regimen.

Remember, everyone’s Gut Microbiome is unique, and some foods may improve gut health in some while causing gastrointestinal distress in others. Trust your gut and do what is right for you.

Note: It is helpful to keep a food journal when experimenting with new foods. Check out “What is the real purpose of a Food Diary” for tips on keeping a food journal.

_{©October 2023}

“All disease begins in the gut.”

_{- Hippocrates (the father of modern medicine, Greek Physician 460 – c. 370 BC).}