The gut microbiome refers to the trillions of bacteria, fungi, viruses, and other microbes that live in your gut. These microbes play a crucial role in digestion, educating your immune system, and even determining various states of health and disease. This article will take you through how our gut microbiome is formed, the role of the gut microbiome in shaping disease, the importance of finding the root cause of gut issues, and treatment options for various gut-related ailments.
The Origins of the Microbiome
Some of the most critical factors involved in the formation of our microbiome occur within the first hours of life on earth, following birth. The way we enter the world has a profound impact on our microbiome, and the diversity and composition of our gut bacteria. More specifically, numerous studies have documented the positive impact of vaginal delivery on gut-microbiome diversity, as compared to babies born via C-section.
In addition to the birth method, breastfeeding – particularly the first milk consumed by the infant called colostrum – has a profound impact on microbial diversity. Human breast milk contains beneficial bacteria along with prebiotics called human milk oligosaccharides (HMOs), which promote the growth of good bacteria like Bifidobacteria.
While birth method and breastfeeding are key contributors to the diversity of the gut microbiome, there are numerous other factors that contribute from the foods we eat, to the people we live with, to the environment in which we live. For instance, studies have demonstrated that young children who grow up with exposure to pets or who live on farms have greater microbial diversity, and as a result a lower likelihood of developing allergies and autoimmune diseases later in life.
The Microbiome's Role in Disease
The role of the gut microbiome in disease has gained popularity over the last decade, with an upswing in research and publications. One condition that has been studied extensively is obesity, with findings suggesting that individuals with obesity have a higher proportion of firmicutes (bad bacteria) compared to bacteroidetes (good bacteria). This dysbiosis – an imbalance between the good and bad bacterias in your gut – could contribute to increased energy extraction from the diet, promoting fat storage and weight gain. In addition to obesity, recent publications suggest that the gut microbiome could play a role in the development of type 2 diabetes, cardiovascular disease, colorectal cancer, rheumatoid arthritis, and even neurological disorders such as anxiety and depression.
Finding the Root Cause
The gut microbiome is a massive contributor to states of both health and disease, illustrating how important it is to support microbial diversity and find the root cause of dysbiosis.
Step one in this process is identifying signs of dysbiosis. These can include bloating, gas, stomach pain, constipation, diarrhea, acne, fatigue, brain fog, poor immune system/frequent colds and flus, food intolerance, or any host of other symptoms that are disrupting your day-to-day life or causing discomfort. It should be noted that if you are experiencing severe pain, blood or black and tarry stools, painful bowel movements, or have a family history of cancer, you should talk to your practitioner immediately, or go to the emergency department.
Step two is working with a practitioner to determine what is causing your symptoms. Some common causes include
- H. Pylori infection
- Small intestinal bacterial overgrowth (SIBO)
- Candida overgrowth
- Parasites
- Celiac disease
- Food sensitivities
- Irritable bowel syndrome (IBS)
Depending on your symptoms, your practitioner may choose to do food sensitivity testing, conduct a gut microbiome analysis test, or order other labs to gain more information about your microbiome.
Building a Healthy Microbiome
While some contributors to microbial diversity are out of our control (such as how we were born or if we were breastfed), our gut microbiome continues to be shaped every day by the foods we consume and the environments in which we live. Science has shown that certain lifestyle modifications can support a healthy and diverse microbiome, including
- Increasing fibre: a diet rich in fibre, fruits, vegetables, and whole grains can promote a healthy gut microbiome, as high-fibre foods act as prebiotics, feeding beneficial gut bacteria and increasing microbial diversity
- Increasing consumption of fermented foods: Foods like yogurt, kefir, sauerkraut, kombucha, and kimchi can introduce beneficial bacteria into the gut
- Consume red produce to feed good bacteria: red foods such as raspberries, beets, and cranberries are rich in anthocyanins and polyphenols which can benefit the gut microbiome by enhancing diversity and increasing the proportion of beneficial bacteria
- Reduce consumption of artificial sweeteners like erythritol, aspartame, and sucralose: Some artificial sweeteners have been shown to increase firmicutes (bad bacteria) and decrease beneficial bacteria
- Reduce consumption of alcohol: In addition to disrupting the balance of beneficial and harmful bacteria in the gut, chronic alcohol consumption has also been shown to disrupt the intestinal barrier and contribute to systemic inflammation
- Reduce consumption of sugar: Diets rich in sugar can feed harmful yeasts like candida, causing dysbiosis
When healing your gut issues, it is important to work with a skilled practitioner who can help determine the root cause of your symptoms. While some individuals will benefit immensely from simple lifestyle changes, others may be suffering from underlying allergies or sensitivities, medical conditions, infections, or even parasites. Without finding and treating the root cause of your symptoms, your gut microbiome will continue to be imbalanced, which can lead to chronic discomfort and further health issues down the line. Consider booking a free consultation with one of our naturopaths at Friday Health to learn more about how we can support you on your journey to gut health!
Want to learn more about supporting a healthy gut microbiome? Check out these resources!
- Book – The mind-gut connection: How the hidden conversation within our bodies impacts our mood, our choices, and our overall health, By Emeran Mayer, MD
- Book – Gut: the inside story of our body’s most underrated organ, by Giulia Enders
- Book – I contain multitudes, by Ed Yong
- Podcast – How to enhance your gut microbiome for brain and overall health, by Andrew Huberman – https://www.youtube.com/watch?v=15R2pMqU2ok
- Podcast – Dr. Justin Sonnenburg: how to build, maintain, and repair gut health, Huberman Lab Podcast #62 – https://www.youtube.com/watch?v=ouCWNRvPk20
References
Sender, R., Fuchs, S., & Milo, R. (2016). Are We Really Vastly Outnumbered? Revisiting the Ratio of Microbes to Human Cells. Cell, 164(3), 337–340.
Lloyd-Price, J., Arze, C., Ananthakrishnan, A. N., et al. (2019). Multi-omics of the gut microbial ecosystem in inflammatory bowel diseases. Nature, 569(7758), 655-662.
David, L. A., Materna, A. C., & Friedman, J. (2014). Host lifestyle affects human microbiota on daily timescales. Genome Biology, 15(7), R89.
Turnbaugh, P. J., & Gordon, J. I. (2009). The core gut microbiome, energy balance and obesity. Journal of Physiology, 587(17), 4173–4185.
Zhao, L. (2013). The gut microbiota and obesity: from correlation to causality. Nature Reviews Microbiology, 11(9), 639-647.
Clarke, G., Stilling, R. M., & Kennedy, P. J. (2014). The gut microbiome and brain function: implications for psychiatry. The Journal of Neuroscience, 34(3), 588-597.
Bäckhed, F., Ley, R. E., Sonnenburg, J. L., et al. (2005). Host-bacterial mutualism in the human intestine. Science, 307(5717), 1915-1920.
Disclaimer: The content provided on this blog is intended for informational purposes only and should not be construed as medical advice. While we strive to present accurate and up-to-date information, the field of naturopathic medicine is continually evolving, and individual health circumstances vary. Therefore, the information herein may not apply to your specific health situation.
Please be aware that engaging with this blog does not establish a doctor-patient relationship. For personalized medical advice, diagnoses, or treatment plans, we recommend scheduling a consultation with a qualified naturopathic physician or other licensed healthcare provider.
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