Our gastrointestinal tracts contain trillions of microorganisms and their genetic material that together comprise the gut microbiome. These microbes in our gut can affect many functions in our bodies including digestion, the immune system, and mental health. New data indicates the gut microbiome can be readily altered by our diet.
Research has found correlations between the health of the microbiome and our general health. The gut microbiome performs many functions including:
• Synthesizing vitamins B and K
• Maintaining the intestinal barrier and intestinal immune system to protect against infections.
• Producing short-chain fatty acids (SCFA) that are critical to prevent diseases, inflammation, and some cancers. SCFAs also have a protective effect on heart function and prevent weight gain.
If the gut microbiome is damaged such as with a poor diet or repeated courses of antibiotics, the microbial imbalances that occur are thought to cause or be related to diseases and metabolic issues including:
• Diabetes
• Weight gain
• Depression, anxiety, and other mood disorders
• Cardiovascular disease
• Colon cancer
• Research suggests a possible link between microbiome imbalance and the development of Alzheimer's and Parkinson's disease.
How do you maintain a healthy gut microbiome? Studies indicate foods that can help to create a health gut microbiome include fiber/prebiotics. These foods are nondigestible substances that nourish healthy gut bacteria and include fruits, vegetables, legumes and grains such as berries, bananas, flax, beans, garlic and onions, leafy greens, oatmeal, rye and whole grains. Probiotics and fermented foods also feed the healthy gut microbes. These foods include buttermilk, fermented vegetables, miso, sourdough, and yogurt with live cultures. Probiotics are the good bacteria that can maintain a balanced microbiome. The two most common probiotics found in supplement form include Lactobacillus and Bifidobacterium. These supplements are fragile, and usually require refrigeration to protect and maintain their effectiveness.
Recent research indicates probiotics do not necessarily replace the bad bacteria in an imbalanced microbiome. More research is ongoing to determine which bacteria are the most beneficial, and who may benefit the most from using probiotics.
Other studies show that prebiotics may be more effective and nourish certain beneficial types of gut bacteria and increase their presence in the GI tract. These studies also indicate prebiotics may help prevent diseases and decrease inflammation.