The Gut Microbiota: Definition
As explained earlier, the gut microbiota is a collection of bacteria, viruses, fungi, and other microorganisms, numbering in the billions. In fact, our body contains ten times more bacteria than human cells. These bacteria play a crucial role in our health. Each person's gut microbiota is unique because it depends on genetics, environment, and diet.
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Dysbiosis
Gut dysbiosis occurs when there is an imbalance between good and bad bacteria. Dysbiosis can lead to several issues, such as:
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Bloating,
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Gas,
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Poor nutrient absorption, which can cause various diseases,
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Inflammation (e.g., SIBO (Small Intestine Bacterial Overgrowth), LIBO (Large Intestine Bacterial Overgrowth), etc.).
The Gut Microbiota & Digestive Health
One of the essential roles of the gut microbiota is aiding digestion. Some nutrients, particularly certain fibers and types of resistant starch, cannot be digested by the stomach. This is where the gut microbiota comes into play: it can break down and assimilate these substances.
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Some fibers, known as "prebiotics," act as a true fuel source for nourishing the good bacteria in our microbiota. They are found in foods such as leeks, garlic, bananas, oats, chicory, and many more! Thanks to these prebiotics, the good bacteria, also known as "probiotics," can thrive and function optimally, allowing us to better absorb and benefit from the nutrients we consume.
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Additionally, the digestion of prebiotics by the microbiota produces short-chain fatty acids. These then enter the bloodstream and play a crucial role by:
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Participating in the metabolism of lipids and carbohydrates,
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Possessing anti-inflammatory properties,
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Regulating appetite by stimulating the release of leptin (the satiety hormone),
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Also influencing the release of serotonin (the happiness hormone) in the gut.
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The Gut Microbiota and Immunity
What about the role of the gut microbiota in immunity? Let me explain! There are several scenarios that can occur.
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The Good Bacteria are underfed
When good bacteria are underfed (if we do not consume enough prebiotics, i.e., fibers), they activate their plan B and turn against us by attacking our intestinal lining. This makes the gut permeable, allowing harmful (inflammatory) bacteria to spread throughout the body, thereby weakening our immunity.
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Proliferation of Bad Bacteria
When there are too many bad bacteria in our gut microbiota, it causes inflammation. Inflammation softens the intestinal lining, thus increasing the permeability of the gut and once again allowing harmful bacteria to spread throughout the body. In addition to weakening our immunity, this can also lead to insulin resistance, weight gain, etc.
How to Take Care of Your Gut Microbiota
Prebiotics
To start, as you may have guessed, it's important to get plenty of prebiotics to nourish the good bacteria in the microbiota. Since prebiotics are fibers, it is best to adopt a diverse, plant-based diet.
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Here are some sources of prebiotics:
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garlic,
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banana,
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onion,
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Jerusalem artichoke,
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asparagus,
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apple,
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chicory,
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leek,
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oats,
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chickpeas and other legumes.
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Probiotics
Make sure to get enough probiotics (i.e., good bacteria). They are mainly found in fermented foods, as the fermentation process produces lactic acid, which creates an environment where good bacteria can thrive while harmful bacteria are eliminated.
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Here are some sources of probiotics:
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kefir,
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kimchi,
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pickles,
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gherkins,
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hard cheese,
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blue cheese,
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raw milk,
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yogurt,
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sourdough bread.
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After taking antibiotics, you can do a course of probiotics to restore your gut flora. However, make sure to buy them from a pharmacy rather than choosing products from supermarkets. It is recommended to do 30-day courses every three months and to vary the probiotics. Also, be sure to nourish them with the right prebiotics, otherwise, it will be of no use.
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It's important to know that anything you consume will only take effect 24 hours later. So, be patient.
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Movement
Physical activity, along with drinking water (1.5 to 2 liters per day), is also very beneficial for a healthy gut microbiota. Indeed, this activates the gut flora and promotes transit, which helps prevent fiber stagnation and bacterial overgrowth. If there is an excess of bacteria, it can cause gas and bloating (SIBO).
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What to avoid
Remember, balance is key. Intense exercise, on the other hand, can be harmful because it triggers the production of adrenaline, which constricts the arteries and prevents blood from reaching the intestines to deliver the necessary nutrients. If the good bacteria are not properly nourished, they can turn against us.
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The same situation occurs with excess coffee and stress.
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Alcohol, junk food, and ultra-processed foods should also be avoided because they are pro-inflammatory (among other negative effects).
Conclusion
Favor a plant-based and diverse diet to get plenty of prebiotics and probiotics, stay active, and hydrate yourself. The gut microbiota is a constantly evolving field of research, but its importance is increasingly recognized and scientifically proven. It is at the heart of many ailments. Don’t neglect it!
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Want to take care of your gut microbiota with a healthy and varied diet? Contact me or check out my nutritional plans.
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