The microbiome is more important than you might think

There are countless microorganisms in the human body that we cannot see, but they perform many functions without which our body could not function. They number up to several trillion and, in terms of their diversity, more than 1000 species have been studied. Most of them are found in our intestines, but also on the skin or in the oral cavity. Those microorganisms that are found in our gut are then referred to as the microbiome. In this article, we'll look at what benefits these organisms bring us and what foods we can use to support the microbiome to serve us best.

Why is the microbiome important to us?

With today's research, we already know that the microbiome performs many functions in the human body that our cells could not perform on their own. Our microbiome is created from the first moment we enter the world, growing, evolving and increasing in diversity as time goes on.

Digestion of breast milk

Some of the first microorganisms to enter our bodies are bifidobacteria. Thanks to these bacteria, newborns are able to digest breast milk and thus get simple carbohydrates from it, which are an important source of energy for them.

Digestion of fibre

Certain bacteria present in our intestines can digest fibre that our matabolic processes cannot otherwise process. These bacteria convert fibre into short-chain fatty acids, which are linked to the health of our gut. Adequate fibre intake has been shown to help reduce the risk of cardiovascular disease.cardiovascular disease, weight loss or even a lower risk of diabetes.

Gut and immune system

Although it may seem that the microorganisms in the gut have nothing to do with the immune system, the opposite is true. Our microbiome helps the immune system develop and function properly. It is even responsible for the body's response to certain types of infections.

Other possible benefits

The microbiome is an incredibly complex system that we have not yet fully explored. However, it turns out that in addition to the benefits mentioned above, it could have other benefits for our bodies. However, in order to say for sure that the microbiome has these benefits, we need more research to look into them. We mention some of the possible benefits of the microbiome below.

Brain health

Research is beginning to show that the microbiome has an impact on our brains as well. One of the benefits of the bacteria in our gut is the production of serotonin, a neurotransmitter in our brain without which it could not function properly.

Another possible way the microbiome affects our brain is by directly connecting the gut to the brain through a tangled network of nerve fibres. In animal studies, it has been shown that the microbiome can activate the vagus nerve, thereby directly affecting the brain. However, further studies are needed to reveal exactly how the microbiome is connected to and affects the brain. People with psychiatric disorders have a different composition of the microbiome compared to mentally healthy people, according to scientists. This again points to a possible correlation between the gut microbiota and the brain.

Heart health

In a recent study of 1,500 subjects, the microbiome was shown to have an effect on HDL cholesterol, or "good" cholesterol, and triglyceride levels. However, some types of bacteria can cause heart disease, such asfor example, by producing "toxic" substances that help clog blood vessels. But let's not end on a pessimistic note. Lactobacilli, it turns out, promote cholesterol breakdown, thereby reducing the risk of cardiovascular disease.

Diabetes

Improper composition of the microbiome can also influence the development of diseases such as diabetes. Let's first look at how the microbiome affects blood sugar levels. The following study examined how the composition of the microbiome affects blood glucose levels. Subjects were given the same meals at the same time and the only thing that differed was the composition of their microbiome. It turned out that the subjects monitored after the meal had different blood glucose levels. Since blood glucose levels are a key indicator of diabetes, we can infer that the microbiome might be related to the development of diabetes in humans.

Body weight

The microbiome distinguishes between beneficial and non-beneficial microorganisms. If we have a high proportion of harmful microbes in our gut, this may affect our body composition. For example, it has been shown that different microbiome composition in twins caused one to become obese and the other to have a normal body composition. This tells us that the microbiome does not have to be genetically predetermined and that we can work with it.

How can we support the health of our microbiome with food?

A varied diet generally seems to be beneficial for the diversity of our microbiome. The more diverse the composition of microorganisms in our gut, the better off we are. Thus, we should eat a varied diet with a higher fibre content. After all, there are foods that are more effective than others.

Fermented foods

Yoghurt, kefir or sauerkraut, for example, are foods in which health-promoting bacteria, mainly lactobacilli, are present. By consuming fermented foods, we strengthen our microbiome, not only by increasing the number of beneficial bacteria, but also by partially eliminating the non-beneficial ones. This type of fiber serves as food for our "friendly" bacteria. By supplying bacteria with soluble fibre, we stimulate their growth and representation, leading to better microbiome function. We can find it in foods such as fruits, vegetables or also artichokes, asparagus and oatmeal.

High levels of dietary polyphenols

Polyphenols are compounds found in plants. The bacteria in our gut can break them down and use them for growth. This type of compounds can be found for example in red wine, dark chocolate, olive oil or whole grain products.

Breastfeeding

As mentioned above, the human microbiome begins to develop from the moment a baby is conceived. Studies have shown that babies who have been breastfed for at least six months have a better composition of the microbiome, especially in terms of bifidobacteria.

What to avoid?

On the other hand, there are also things that are better avoided. These include:

Sugar

So-called fast carbohydrates, or mono or disaccharides, are very easy to digest. If these fast carbohydrates are over-represented in our diet, they can damage our microbiome. The fast digestibility means that bacteria cannot 'take' some of the nutrients they need to live, and so they will gradually die out.

Unnecessary intake of antibiotics

Nowadays, the problem of overuse of antibiotics is becoming apparent. They are no longer working as they should. However, the microbiome is related in a different way. Antibiotics damage the diversity and representation of individual bacteria in our gut. in our gut, so any excess use damages our gut microbiota.

Artificial sweeteners

Artificial sweeteners in reasonable amounts are perfectly fine, so we'll discuss what happens when intake is very high. In fact, some studies have found that even well-tolerated sucralose, for example, can theoretically have negative on the gut bacteria, which is, after all, what the Institute of Modern Nutrition mentioned in their article on sweeteners.

What about the use of probiotics?

We've all been prescribed antibiotics by a doctor at some point. Nowadays, probiotics are commonly added to them just to support the intestinal microflora. At such a time, it makes sense for us to take probiotics to help our bodies recover from the antibiotics we have taken. while they help us in many ways, they're a big burden on our gut.However, preventive supplementation with probiotics is still an unclear topic. It is constantly being researched whether probiotics can help preventively or whether they only need to be taken in certain situations. For our part, we recommend eating a varied diet that includes the above-mentioned foods that support the health of our intestinal microflora and to supplement with probiotics in cases such as antibiotic use or digestive problems. If you don't know what probiotics to choose, you can take inspiration from our ranking of the best probiotics.

If you have other experiences, such as regular probiotic supplementation or other foods, that have helped you get betterWe'd love you to share them with us and other readers in the comments section.