How can I improve my gut health

Did you know there are 100 trillion microorganisms living in our gut? This collection of bacteria, fungi, viruses and protozoa has come to be known as our microbiome.

The term microbiome actually refers to all the genetic material of all the bugs living in our gut, this adds up to over 3 million genes, in comparison we only have around 20, 000 genes of our own! The microbiome is now best thought as another organ of the body¹.

This field of study is an exciting and evolving one. We now know that each human being has their own unique microbiome and many environmental factors influence it, beginning before we are even born.

It is generally taken that the more diverse our microbiome, the healthier and more resistant to disease we are.

Our microbiome helps in immunity, our metabolism and vitamin and hormone production. Diseases ranging from colorectal cancer to depression have all been linked to imbalances in our gut microbiome.

Whether you are born by a caesarean section or were breast fed, whether you had pets or had lots of siblings and whether you were ever ill and needed antibiotics are all factors that influence our microbiome. ¹

Can I influence my microbiome?

As in many chronic diseases, lifestyle factors play a role. Maintaining a healthy body weight, regular exercise and not smoking or drinking excessive alcohol all have beneficial affects on out gut microbiome.

Prebiotics

Changes in the diet lead to a rapid change in the range and type of bugs living in our gut; this change can persist with long term dietary changes. It used to be thought that dietary fibre contained in wholegrains, fruit and vegetables kept our guts healthy by keeping us regular but we now know that this is what our bugs feed on. This group of foods has been termed prebiotics. Diets high in dietary fibre promote the growth of beneficial bacteria such as Bifidobacteria and Lactobacilli. ¹

Other dietary factors

Diets high in saturated fats lead to a less diverse microbiome whereas polyunsaturated fats found in nuts, avocados and olive oil seem to have a beneficial effect.

Polyphenols found in plants, coffee, wine and dark chocolate are anti-inflammatory and seem to promote the diversity and number of beneficial bacteria.

Exercise and Sleep

Aerobic exercise is beneficial to the ratio of good to bad bacteria and a healthy microbiome helps our bodies adapt to and recover from physical training.

Poor sleep has an impact on the gut microbiome. The bugs of our microbiome have their own circadian rhythm and don’t respond well if we shift ours. Perhaps explaining why our guts don’t respond well to late night snacking. A reduced number of beneficial bacteria may also lead to poorer sleep quality.

Probiotics

Probiotics are live bacteria which can be consumed in a number of ways as a supplement or as foods.

There are many commercially available probiotic supplements, the evidence surrounding their use is mixed but when it comes to bowel health there is evidence to suggest they may be helpful in anti-biotic related diarrhoea, reducing the severity of infectious diarrhoea and reducing symptoms of IBS. There are possible risks associated with these supplements in immunocompromised patients so should not be taken without medical advice in this group.^{2, 3}

Fermented foods such as Keffir, yoghurt, miso, sauerkraut and kimchi have large numbers of beneficial bacteria and have been consumed by many cultures for centuries. It is unclear how much of the bacteria reach the large intestine and further study is needed but it may be beneficial to try and include some of these foods in your diet.

Summary

Much research in underway in this emerging field of study but it is apparent that a diverse microbiome is associated with good gut health. Maintaining a healthy weight, exercising, a diet high in whole grains, fruit and vegetables and the possible inclusion of fermented foods can help us maintain our microbiome.

Download the CheckUp Health app now and book a video or audio call with a private GP, daytime or evening, 7 days/week.

References

1. Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179 doi:10.1136/bmj.k2179
2. O’Connell TM. The Application of Metabolomics to Probiotic and Prebiotic Interventions in Human Clinical Studies. Metabolites. 2020;10(3):120. Published 2020 Mar 24. doi:10.3390/metabo10030120
3. Wilkins T, Sequoia J. Probiotics for Gastrointestinal Conditions: A summary of the Evidence.
   Am Fam Physician. 2017 Aug 1;96(3):170-178