What is the Gut Microbiome ?
Written by Jordyn King, MS, BS
What is the Gut Microbiome ?
Understanding the gut microbiome is crucial to overall health. The gut microbiome is made up of trillions of bacteria (good and bad), viruses, fungi and other microorganisms. They all work together try and find the right balance to improve digestion, reduce inflammation, and to improve brain function. Most of your microbiome is stored in your large intestines of the stomach which is called the cecum and also known as the gut microbiome. These microbes function as an extra organ to play a huge role in your health and overall body. In fact, the foods that you consume affects the diversity of your gut bacteria. This can include things like fiber which produce short chain fatty acids that are important for your gut health. The gut microbiome can affect the body from birth to end of life by controlling the digestion of food, the immune system and other bodily functions. Recently, some studies have shown that the intestinal microbiome plays an important role in reducing the risk of chronic diseases including inflammatory bowel disease, obesity, type two diabetes, cardiovascular disease, and cancer.
Have you heard of the microbiome diet?
Research suggests that the microbiome diet may improve and restore your gut health in various ways. First off, this diet can promote eating foods rich in probiotics and prebiotics, two of the essential nutrients for a healthy gut. Probiotics are the live bacteria found in foods like yogurt, kombucha and unpasteurized fermented vegetables such as pickles. Prebiotics are compounds in food that help with the growth of beneficial microorganisms in the gut.
How can you improve your gut microbiome?
There are tons of ways you can improve your gut microbiome. This can include eating a diverse range of food which includes all the nutrients, fiber, and vitamins that promote a healthy gut. Consuming fermented foods which contain a certain kind of healthy bacteria for the gut (such as yogurt) can reduce the amount of disease causing species in the gut. Additionally, limiting your intake of artificial sweeteners has had evidence to show that sweeteners like aspartame can increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Consuming probiotics feed the prebiotic (gut bacteria) to make them even stronger and more abundant. Some sources are artichokes, bananas, asparagus, and apples, and whole grains. Trying out a plant-based diet promotes consumption of polyphenols which are plant compounds that are able to break down the microbiome to stimulate healthy bacteria growth. Taking a daily probiotic supplement (live bacteria) could help restore gut health.
How can a balanced microbiome help you lose weight?
When the gut bacteria in your stomach has a healthy balance, it boosts metabolism which decreases cravings and helps you reduce unwanted weight. As discussed previously, there are thousands of different bacteria in your intestines which benefit your health, however having too many healthy microbes can cause an imbalance which can lead to disease. And the balance of your microbes in the gut is known as gut dysbiosis which may contribute to weight gain. Interestingly, probiotics are good for a healthy microbiome which can help with weight loss which are able to restore gut health. The biggest thing the gut microbiome can control is your metabolism. Depending on what type of bacteria you have in your gut you can actually change how you break down things and how your metabolism works. Lactobacillus fermentum and Lactobacillus amylovorus bacteria’s. Studies have shown that these are two of the best probiotics for weight loss. These probiotics and gut bacteria are found in many foods. These gut bacteria species is capable of altering energy and lipid homeostasis, leading to changes in body composition. They also change body adiposity through modification of gut microflora contributing to altered energy metabolism and body composition similar to that of a healthy weight individual.
If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!