Gut microbiome and its effect on our health

Our gut microbiome is made up of trillions of bacteria, fungi and other microbes. The gut
microbiome plays a very important role in our health by helping control digestion and
benefiting our immune system and many other aspects of health. An imbalance of
unhealthy and healthy microbes in the intestines may contribute to weight gain, high
blood sugar, high cholesterol and other disorders. To help support the growth of healthy
microbes in your gut, eat a wide variety of fruits, vegetables, whole grains and
fermented foods.

What Is the Gut Microbiome?

Bacteria, viruses, fungi and other microscopic living things are referred to as
microorganisms, or microbes, for short. Trillions of these microbes exist mainly inside
our intestines and on our skin. Most of the microbes in our intestines are found in a
“pocket” of our large intestine called the cecum, and they are referred to as the gut
microbiome. Although many different types of microbes live inside us, bacteria are the
most studied. In fact, there are more bacterial cells in our body than human cells. There
are roughly 40 trillion bacterial cells in our body and only 30 trillion human cells. That
means you are more bacteria than human. What’s more, there are up to 1,000 species
of bacteria in the human gut microbiome, and each of them plays a different role in our
body. Most of them are extremely important for our health, while others may cause
disease. Altogether, these microbes may weigh as much as 2–5 pounds (1–2 kg), which
is roughly the weight of your brain. Together, they function as an extra organ in our
body and play a huge role in our health.

How Does It Affect our Body?

Humans have evolved to live with microbes for millions of years. During this time,
microbes have learned to play very important roles in the human body. In fact, without
the gut microbiome, it would be very difficult to survive. The gut microbiome begins to
affect our body the moment we are born. You are first exposed to microbes when you
pass through our mother’s birth canal. However, new evidence suggests that babies
may come in contact with some microbes while inside the womb. As you grow, our gut
microbiome begins to diversify, meaning it starts to contain many different types of
microbial species. Higher microbiome diversity is considered good for your health.
Interestingly, the food you eat affects the diversity of your gut bacteria. As our
microbiome grows, it affects our body in a number of ways, including:
Digesting breast milk: Some of the bacteria that first begin to grow inside babies’
intestines are called Bifidobacteria. They digest the healthy sugars in breast milk that
are important for growth 

Digesting fiber: Certain bacteria digest fiber, producing short-chain fatty acids, which

are important for gut health. Fiber may help prevent weight gain, diabetes, heart
disease and the risk of cancer.

Helping control your immune system: The gut microbiome also controls how your
immune system works. By communicating with immune cells, the gut microbiome can
control how your body responds to infection.

Helping control brain health: New research suggests that the gut microbiome may
also affect the central nervous system, which controls brain function.

Therefore, there are a number of different ways in which the gut microbiome can affect
key bodily functions and influence your health.

The Gut Microbiome May Affect our Weight

There are thousands of different types of bacteria in our intestines, most of which
benefit our health. However, having too many unhealthy microbes can lead to disease.
An imbalance of healthy and unhealthy microbes is sometimes called gut dysbiosis, and
it may contribute to weight gain. Several well-known studies have shown that the gut
microbiome differed completely between identical twins, one of whom was obese and
one of whom was healthy. This demonstrated that differences in the microbiome were
not genetic. Interestingly, in one study, when the microbiome from the obese twin was
transferred to mice, they gained more weight those that had received the microbiome of
the lean twin, despite both groups eating the same diet. These studies show that
microbiome dysbiosis may play a role in weight gain. Fortunately, probiotics are good
for a healthy microbiome and can help with weight loss. Nevertheless, studies suggest
that the effects of probiotics on weight loss are probably quite small, with people losing
less than 2.2 pounds.

It Affects Gut Health

The microbiome can also affect gut health and may play a role in intestinal diseases like
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). The bloating,
cramps and abdominal pain that people with IBS experience may be due to gut
dysbiosis. This is because the microbes produce a lot of gas and other chemicals,
which contribute to the symptoms of intestinal discomfort. However, certain healthy
bacteria in the microbiome can also improve gut health.

Certain Bifidobacteria and Lactobacilli, which are found in probiotics and yogurt, can

help seal gaps between intestinal cells and prevent leaky gut syndrome. These species
can also prevent disease-causing bacteria from sticking to the intestinal wall. In fact,
taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce
symptoms of IBS.

The Gut Microbiome May Benefit Heart Health

Interestingly, the gut microbiome may even affect heart health. A recent study in 1,500
people found that the gut microbiome played an important role in promoting “good” HDL
cholesterol and triglycerides. Certain unhealthy species in the gut microbiome may also
contribute to heart disease by producing trimethylamine N-oxide (TMAO). TMAO is a
chemical that contributes to blocked arteries, which may lead to heart attacks or stroke.
Certain bacteria within the microbiome convert choline and L-carnitine, both of which
are nutrients found in red meat and other animal-based food sources, to TMAO,
potentially increasing risk factors for heart disease. However, other bacteria within the
gut microbiome, particularly Lactobacilli, may help reduce cholesterol when taken as a
probiotic.

It May Help Control Blood Sugar and Lower the Risk of Diabetes

The gut microbiome also may help control blood sugar, which could affect the risk of
type 1 and 2 diabetes. One recent study examined 33 infants who had a genetically
high risk of developing type 1 diabetes. It found that the diversity of the microbiome
dropped suddenly before the onset of type 1 diabetes. It also found that levels of a
number of unhealthy bacterial species increased just before the onset of type 1
diabetes. Another study found that even when people ate the exact same foods, their
blood sugar could vary greatly. This may be due to the types of bacteria in their guts.

It May Affect Brain Health

The gut microbiome may even benefit brain health in a number of ways. First, certain
species of bacteria can help produce chemicals in the brain called neurotransmitters.
For example, serotonin is an antidepressant neurotransmitter that’s mostly made in the
gut. Second, the gut is physically connected to the brain through millions of nerves.
Therefore, the gut microbiome may also affect brain health by helping control the
messages that are sent to the brain through these nerves. A number of studies have
shown that people with various psychological disorders have different species of
bacteria in their guts, compared to healthy people. This suggests that the gut
microbiome may affect brain health. However, it’s unclear if this is simply due to
different dietary and lifestyle habits. A small number of studies have also shown that
certain probiotics can improve symptoms of depression and other mental health
disorders.

SUMMARY

The gut microbiome refers to all of the microbes in our intestines, which act as another
organ that’s crucial for our health. The gut microbiome affects the body from birth and
throughout life by controlling the digestion of food, immune system, central nervous
system and other bodily processes. Gut dysbiosis may lead to weight gain, but
probiotics can potentially restore gut health and help reduce weight. A healthy gut
microbiome controls gut health by communicating with the intestinal cells, digesting
certain foods and preventing disease-causing bacteria from sticking to the intestinal
walls. Certain bacteria within the gut microbiome can produce chemicals that may block
arteries and lead to heart disease. However, probiotics may help lower cholesterol and
the risk of heart disease. The gut microbiome plays a role in controlling blood sugar and
may also affect the onset of type 1 diabetes in children. The gut microbiome may affect
brain health by producing brain chemicals and communicating with nerves that connect
to the brain. Eating a wide variety of high-fiber and fermented foods supports a healthy
microbiome. Taking probiotics and limiting antibiotics can also be beneficial.