What is the Gut Microbiome?

Inside our guts, there are trillions of microorganisms! A group of these microorganisms is called a microbiota. The gut microbiota consists of various species of bacteria, fungi, viruses, and other cells. They float around in our intestines–mainly in the colon. Many are also attached to the mucus lining or the inner walls of the intestines.

Our entire digestive tract, the gut microbiota, and how the microbes interact and function form an ecosystem called the "gut microbiome." You can think of the gut microbiome like a rainforest, with many species and living things interacting and supporting each other. Due to its complexity and importance to our overall health, many people consider the gut microbiome an organ.

Did you say bacteria?

Yes! Bacteria often get a bad rap! But many bacteria, like the ones that live in our guts, are essential to our survival.

Our relationship with gut microbes

We have what's called a symbiotic relationship with these microorganisms– "microbes" for short. That means we both benefit from one another. We provide microbes with a place to live, food to eat, and a means of travel. In return, they help our bodies function efficiently.

What does the gut microbiome do?

The gut microbiome is responsible for so many things that are vital for our survival. First, microbes help us digest our food. The microbes feed on the food we eat and convert it into vitamins and nutrients that our organs and tissues need to function. They also help us metabolize bile acids from the liver. The gut microbiome is one of our first lines of defense. It plays a significant role in our immune system and in keeping us healthy. In addition, the microbiome has a significant impact on our cognition and mental and emotional health. This is due to the direct line of communication between the gut and the brain. These two systems constantly communicate and influence each other.

It's no wonder that scientists are realizing just how key the gut microbiome is. It is linked to our physical, mental, and emotional health. More research suggests that maintaining a healthy gut microbiome can reduce the risk of gut-related diseases. And because of its connection with the rest of the body, good gut health may also prevent other conditions, such as autoimmune diseases, diabetes, Alzheimer's, and anxiety and depression.

A healthy gut microbiome

A healthy gut microbiome is diverse. Meaning it has an array of microbial types. Different types of microbes digest different kinds of food, so having diversity means we can digest more things and convert them into the things we need. One of the best ways to increase diversity in the gut microbiome is to eat a wide variety of plant foods. So, things like fruits, vegetables, whole grains, nuts, and seeds. When we eat a lot of these foods, our microbiome will produce more of these microbes to break them down and help us digest them efficiently.

What's considered an unhealthy gut microbiome?

An unhealthy gut microbiome lacks diversity. This can happen when we consume a diet high in less healthy foods. When we do this a lot, the gut starts producing more and more of the bacteria accustomed to these foods. These bacteria will attempt to make the compounds we need to stay healthy. But they are insufficient and poorly suited to the task. Eventually, these bacteria begin to outcompete the beneficial bacteria. Other factors that can reduce gut diversity include stress and a lack of physical activity.

Healthy lifestyle choices and gut health

The best ways to maintain gut diversity in our gut microbiome are to eat a healthy diet rich in plants, reduce stress, and exercise regularly. Our daily choices and how we care for our microbiome can impact our health and happiness.

References

1. Anlge, E. E. (2019, December 12). Your gut microbiome: The most important organ you've never heard of [Video]. TedxFargo, Tedx Talks, YouTube. https://youtu.be/B9RruLkAUm8?si=3lm1vh6Ww4VFNcno
2. Mayer, E. (2016). The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health. HarperCollins Publishers
3. Mayer, E., Sonnenburg, E., Sonnenburg, J., Zilber, D. (n.d.). Gut Health. MasterClass. [Online course]. www.masterclass.com