When you think of bacteria, healthy bacteria in your stomach may not be the first thing you think of. Bacteria are frequently associated with infection and illness, but they can also serve in beneficial roles. On and within your body live trillions of bacterial cells, many of which live in your intestine. While some are responsible for illness, many carry out essential tasks that keep you healthy. These health-promoting bacteria, also known as your gut microbiome, produce essential compounds and influence digestion.
Because your body is unique, the composition of your gut microbiome will differ from that of anyone else. For this reason, there is no single "ideal" gut composition. It is important to ensure that the bacteria that comprise your microbiome can function at their peak capacity rather than focusing on the type and number of a particular strain. When the balance of your gut microbiome is off, it can trigger inflammation.
Your body contains more bacterial cells than it does human cells. Many bacterial cells reside in the stomach and large and small intestines along your digestive tract. The billions of bacteria in your digestive system (including in your stomach and intestines) make up your gut microbiome. Your gut microbiome plays a crucial role in digesting the foods you eat and helping your body absorb nutrients. Gut bacteria also assist your body in other ways, such as:
There are several individual factors that influence how the gut microbiome develops and the type of bacteria you host in your digestive system. Each person has a unique bacterial footprint due to the individual nature of their microbiome's development.
From the early stages of life, the bacteria in your digestive system begin to develop. Some research suggests bacterial formation may start in the womb. The type of bacteria that develops in your unique gut microbiome will vary based on factors unique to you, including genetics, your parents' health, whether you were breast or bottle-fed, and even the type of delivery that occurred when you were born.
The human body produces several different hormones that are responsible for regulating your appetite. Research suggests that the different bacteria in your gut microbiome can directly affect which hormones are produced and how much of each is made. The bacteria also influence how and when your brain will signal that you feel full.
Eating the right foods and following a healthy, balanced diet helps your gut microbiome to function at its optimal capacity. If you are concerned about your weight, poor digestion, or a chronic inflammatory cycle, it may help to consider how the foods you eat each day affect your gut health.
Many foods help promote the growth and development of the healthy gut microbiome that your body needs to carry out essential tasks.
Whole grains are found in certain unrefined grain products. Whole grains are not processed, so they maintain the nutritional qualities your stomach needs to carry out digestive processes. Whole grains are also high in fiber which healthy gut bacteria digests.
Nuts, like whole grains, also contain a lot of the types of fiber the good bacteria need to stay healthy.
Examples of fermented foods include sauerkraut, yogurt, kombucha, and kefir. Fermented foods contain beneficial bacteria, or probiotics, such as lactobacilli. These minimize the presence of disease-causing bacteria throughout your intestines.
While you can get probiotics from fermented foods, you can also try probiotic supplements. Probiotic supplements are especially helpful to restore healthy gut bacteria after an illness or a course of antibiotics that can kill off much of bacteria in your gut microbiome.
Foods that contain polyphenols, such as green tea, red wine, and dark chocolate, may benefit the bacteria in your gut microbiome. Although polyphenols are poorly absorbed alone, they are broken down by your beneficial gut bacteria and may be transformed into more beneficial compounds.
Fruits and vegetables contain many different types of fiber. These fibers are a food source for the bacteria in your gut microbiome. Studies show that eating a variety of fruits, vegetables, and plant-based foods can improve the diversity (different types) of bacteria in your gut, leading to improved digestive health, healthy weight maintenance, and improved overall body function.
While there are several food categories that can help maximize the function of your gut microbiome, there are certain foods you may want to avoid as well.
Foods contain different types of fats. Some are desirable and beneficial to various body functions, including the health of your gut microbiome. Yet while eating healthy fats such as omega-3s will support the good bacteria in your digestive system, other fats may have the opposite effect. For example, eating foods high in trans fats may increase the growth of harmful, disease-causing bacteria.
A diet containing too many high-sugar foods may harm your gut microbiome. Sugary foods will stimulate the growth of certain unhealthy gut bacteria. This can lead to weight gain and other ailments.
Artificial sweeteners such as those found in many diet drinks and sugar-free products may reduce the number of beneficial bacteria in your gut microbiome. Studies are conflicting as to how likely this outcome is, however.
Although inflammation is an essential body function, when it becomes chronic, it can also lead to pain and illness, which for some can develop into chronic conditions.
Your diet and the health of your gut microbiome play a significant role in promoting and managing your overall health. Eating diets high in processed foods, unhealthy fats, and sugars can decrease the levels of healthy bacteria in your gut, causing inflammation.
Many of your body's inflammatory responses begin with your gut. Nutrients and chemicals from the foods you eat exit your digestive system and travel to other body parts. If the bacteria in your gut microbiome cannot break down toxins in particular foods before they leave the gut, it can trigger an inflammatory response, a sign your body is fighting off something harmful. Inflammation that arises from an unhealthy gut microbiome looks different for everyone. A few common examples include:
The gut microbiome plays a key role in the NeuroEndoMetabolic (NEM) Stress Response, the system your body uses to handle stress. It is closely connected with several other systems in your body, which is why microbiome issues lead to so many symptoms. One of the ways it does this is through the Inflammation circuit, which also includes the immune system and the GI tract. Keeping your microbiome healthy plays a key role in the health of many of these other systems.
Your body contains trillions of bacteria, many of which play a significant role in promoting the health of your gut microbiome. The bacteria found in your stomach and intestine affect how you digest food, whether you feel hungry before a meal, and how well inflammation is controlled in your body. Because gut bacteria are so vital for digestive health and your overall health in general, it is essential to do what you can to encourage the growth and health of beneficial bacteria in your gut.
Although diet is not the sole factor that decides which bacteria and how many of a particular type are present in your body, eating right does contribute to gut microbiome health. Choosing a diet rich in high-fiber foods such as nuts, seeds, whole grains, fruits, and vegetables is a proven way to encourage healthy gut bacteria growth. In addition to diet, certain lifestyle changes may also improve your gut health.
If you’re considering dietary changes to promote gut health, it is important to remember to speak to your primary care provider before changing your diet. Depending on your health, they may want (or need) to monitor you as you change the foods you eat. If you would like to learn more about the effects of diet on the gut microbiome, the team at Dr. Lam Coaching can help.
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The foods you eat play a significant role in the health of your gut bacteria. Eating foods high in fiber and good fats encourages healthy bacterial growth. When your gut bacteria are healthy, the gut microbiome positively affects many body functions including inflammatory response and immune function.
