The Gut Microbiota And Its Impact On Our Health
What is the gut microbiota?
The bacteria in our gut have many important roles in keeping us healthy. We have several hundreds of different types of bacteria and together these make up the gut microbiota. You may have heard the term “gut microbiome” brought up in recent years. This term refers to the genes of the microbiota found in our gut. Both are important however, for nutrition we are more interested in the actual microbes or microbiota and how to maintain a healthy balance.
Just like the bacteria on our skin, there are also many bad bacteria in our gut as well. Keeping a healthy balance of good bacteria helps keep the numbers of bad bacteria low. When this balance is thrown off, bad bacteria can overtake the gut and have been linked to many common diseases that include:
colitis
In addition to disease, the gut microbiota has an important role in digestion, immunity, and mental wellness. When a baby is born, it is exposed to bacteria during delivery which then populate the gut and are linked to the baby’s immune development and GI health. Maintaining an extremely sterile environment can negatively impact the baby’s gut microbiota and result in possible disease later in life.
Food and Gut Microbiota
Our diet has a strong impact on our gut microbiota and can either increase and sustain good bacteria or reduce it. When the amounts and types of good bacteria are reduced, it creates an opportunity for bad bacteria to overtake the gut and rapidly increase in number.
Foods that increase the number of good bacteria are referred to as probiotics. It’s easy to remember these as the pros (professionals) in our gut. These are naturally found in fermented foods and are currently the only food source of probiotics. Some of these foods include:
yogurt (make sure that they are mentioned on the label, processing can kill the bacteria)
kefir
sauerkraut
kimchi
fermented pickles
miso
You can also take a probiotic supplement but there has been little evidence behind how effective these really are. If you do decide to use a probiotic, choose one that gives you several different strains of bacteria. Since you do not know which bacteria is low in your gut, this allows the greatest chances of repopulating a healthy balance.
Foods that help feed and sustain the gut microbiota are referred to as prebiotics. These foods contain fiber that is digested by the bacteria and include:
whole grains (whole wheat, brown rice, oatmeal)
vegetables
fruit (including the skin of many fruit)
beans and legumes
nuts and seeds
There are also prebiotic supplements that can be used but it is more beneficial to improve the quality of your diet and naturally feed the gut bacteria through food first. These supplements are a great tool to use to supplement your diet whenever your normal intake is thrown off due to travel, busy days at work, running kids around, etc.
Just as food can increase and sustain our microbiota, it can also negatively impact it as well. Foods high in simple sugars can increase the amounts of bad bacteria. When combined with a diet low in fiber (prebiotics) it can cause an overpopulation of bad bacteria and lead to the prior mentioned health problems.
Some sugar alternatives such as Splenda (sucralose) and stevia can reduce certain good bacteria in our gut. They do not kill off the bacteria directly but instead signal the bacteria to leave the gut through our stool. More information is being studied on this but for now it is best to limit your use of alternative sweeteners until more is known.
What can I do to improve my gut microbiota?
Taking a stool test to find out the status of your gut microbiota is the best way to target the best treatment plan for you. However, these can be expensive, and the results can lead to more confusion. If you are not working with a dietitian, the following steps are a great place to start improving your gut microbiota and overall health.
Include some form of fermented food daily in your diet
Take a daily probiotic that contains multiple strains of bacteria
Increase fiber rich foods (prebiotics) in your diet to feed the good bacteria
Take a prebiotic supplement on days when diet may be lacking good fiber intake
Reduce your simple sugar and processed food intake as much as possible
After following these guidelines for 2-4 weeks you may notice the following:
Reduced bloating and gassiness
Increased energy
Greater regularity of bowel movements
Reduced indigestion
If you have further questions on how to improve your gut health or want a meal plan geared to increasing your gut microbiota contact Adam at adamskowyra@dietitian2go.net or set up a free consultation today!
Written by: Adam Skowyra MPPD, RDN, LD