A guide for a healthy gut microbiome

A multitude of microorganisms makes up our gut microbiome performing many different functions in order to maintain our body's health and well-being. An unbalanced gut microbiome, however, can be the cause of many adverse conditions in our digestive system and more. Problems that arise as a result of such dysbiosis of our intestinal microbiome include symptoms such as diarrhea, constipation, problems or pain in the abdominal area, etc. In addition to digestive-related disorders such as irritable bowel or leaky gut, disturbances in the balance of gut microbiome can also be linked to skin, thyroid, joint, weight problems, insulin balance, psychological and other factors.

As predetermined as everyone's microbiome is, there are ways we seem to be able to intervene in order to maintain its microbial balance and avoid as much as possible a potential dysbiosis. The main ways we influence our gut microbiome are five and are related to diet, sleep, reducing or properly managing stress, physical exercise, and ridding our body of various types of toxins.

A balanced diet seems to be the best ally for a healthy gut microbiome. Foods like fruits, vegetables, whole grains, and probiotics are extremely beneficial to our gut microbiome. A particularly pleasant food category for our microbiome is that of fermented foods, such as yogurt or sauerkraut. At the opposite end of gut-healthy foods are processed foods, saturated fat, and industrial sugar, foods that can lead to microbial imbalance or reduced diversity. These may also be the causes of diseases such as diabetes, depression, thyroid diseases, or obesity.

Our stress appears to interact with our gut microbiome through the gut-brain axis. Some bacteria for example produce valuable short-chain fatty acids such as butyrate, acetate, or propionate which are claimed to have a positive effect on our mood. Therefore, a balanced gut microbiome seems to help us manage stress, and proper stress management results in the smooth functioning of our gut microbes.

The beneficial effects of exercise are related to an increase in the diversity of the microbiome and to the increased formation of short-chain fatty acids. The latter has a positive effect on our immune system as a whole, has an anti-inflammatory effect, and strengthens the intestinal barrier.

A disorganized and unhealthy sleep schedule is a negative influence on the gut-brain axis and may be the cause of a decrease in gut bacterial diversity. On the contrary, a healthy sleep pattern contributes to the development of beneficial intestinal bacteria that promote the very hygiene of our sleep and the continuation of a beneficial sleep pattern for the body.

Studies targeting the influence of toxins like alcohol in the gut microbiome have shown a reduction in populations of the gut microbiome that help maintain the integrity of the gastrointestinal barrier and others with anti-inflammatory effects.

Next time you will think about your gut microbiome’s health try to eat and drink better, stay calm and energetic and sleep properly.

How much do you know about your gut health?

The test of the intestinal microbiome and its functions with EnteroScan® is the most important analysis in order to determine the state in which it is.