Gut health - the microbiome, health benefits, tips for gut health
Gut health has clearly blossomed into a wonderful little flower, and it seems like it will be a very long time before that flower will wilt. The health of the gut has long been considered in traditional medicine, and it is great to see science acknowledging its role in health and disease.
There are so many amazing scientific advances that are making gut health a really exciting topic. The health of the microbiome and the different gut bugs that make it up, and their effect on human health is exciting to say the least. The gut microbiota produce a wide variety of metabolites that have the potential to modulate pathways of human bodies metabolism and immunity. Thanks to the advances in genetic tools and metagenomic testing, we are now able to characterise the composition and function of your microbiome, and how they relate to health and disease. The microbiome is home to bacteria, archaea, viruses, phages, yeast and fungi, and these microorganisms control the activity of the body. Control the activity of the body- this sentence resonated with me, so let me explain what this means:
the activity of a healthy microbiome
In a healthy situation, the composition of the gut microbiome is associated with improved gut immunity. There is a thicker mucus layer, which I like to think of as a moat defending the castle from attack -AKA harmful stimuli. Then, there are the brave knights defending their castle on the front line - AKA the production of antimicrobial agents. And their noble steeds - short chain fatty acids. It is a constant battle against environmental and dietary stimuli, so you want to make sure you equip your castle (your body) with the best defenses possible. And those defenses are at the mercy of your microbiome diversity.
Short chain fatty acids are produced from bacteria, with the most abundant SCFAs being acetate, propionate and butyrate (>95%), whereas formate, valerate, caproate, etc, make up the remaining. Basically, SCFAs are important metabolites used to maintain intestinal homeostasis. They directly impact the gut microbiota composition, are fuel for the epithelial cells, strengthen the gut barrier function, and are important modulators of the immune system.
Acetate is mainly produced by Bacteroidetes - specifically enteric bacteria being Lactobacillus spp., Bifidobacterium spp., Akkermansia muciniphila, Bacteroides spp., Prevotella spp., Ruminococcus spp., and Streptococcus spp. Acetate is the most abundant SCFA, and can also be converted to butyrate.
Propionate is also mainly produced by Bacteroidetes - specifically hascolarctobacterium succinatutens, Bacteroides spp., Dialister spp., Megasphaera elsdenii, Veillonella spp. Coprococcus catus, Roseburia inulinivorans, Ruminococcus obeum, Salmonella spp. Propionate is an important immune regulator, as it produces antimicrobial agents. Propionate has been found to reduce cancer cell proliferation.
Butyrate is mainly produced by Firmicutes - specifically Roseburia spp. Eubacterium rectale, Clostridium leptum, Eubacterium hallii, Coprococcus eutactus, Faecalibacterium prausnitzii, Eubacterium rectale, Anaerostipes caccae, and Coprococcus catus. Butyrate has been long considered to be an essential energy source for colonic cells, allowing for proliferation of cells and the maintenance of a healthy gut barrier function. Butyrate also influences the microbial environment and ecology by facilitating the communication with host cells. Butyrate activates b-oxidation to protect the body against pathogenic bacteria.
Other roles of the human microbiota include:
Regulation of gut motility, waste removal, and the ‘self cleaning’ of the gut itself.
Contribute to the bodies nutritional status by the production of B vitamins, vitamin K, and mineral absorption.
Xenobiotic metabolism being polyphenols, glucosides and pharmaceuticals.
Regulation of metabolism - chewing, saliva, bile and enzyme secretion, and hydration.
Regulation of the mouth microbiome.
Mood management.
Glucose control and insulin sensitivity.
Weight management.
It has been found that there are significant variations between individual microbiomes, and that is shaped by genetics, epigenetics, and lifestyle factors. So what are some things that can have a negative impact on your microbiome?
an unhealthy microbiome is shaped by:
The ‘Western’ diet - high in refined carbohydrates, sugars, artificial sweeteners, additives and colourings.
A diet low in fibre.
Calorie restrictive diets.
High fat diets.
Antibiotic and oral contraceptive pill use.
Protein pump inhibitor use (PPI).
Poor sleep.
Stress, adrenal exhaustion.
Dehydration.
Alcohol.
“Overly hygienic” - overuse of antibacterial soaps, cleaners, causing a lack of exposure to the bugs that help to shape your microbiome and immune reactions.
an unhealthy microbiome has been correlated with (everything!):
Obesity.
Cardiovascular disease.
Diabetes (type 1 and 2) and insulin resistance.
Metabolic syndrome.
Functional gastrointestinal disorders: IBS, IBD, SIBO, SIFO.
Antibiotic, radiotherapy and chemotherapy associated diarrhoea.
Chronic kidney disease.
Alcoholic liver disease, non-alcoholic liver disease.
Peptic ulcer disease.
Diverticular disease.
Liver cirrhosis.
Cancer.
Chronic inflammation.
Fatigue.
Neurodegenerative diseases like multiple sclerosis, dementia, alzheimers, and parkinsons.
Anxiety.
Depression.
Autism .
Eczema.
Kidney stones.
Rheumatoid arthritis.
tips for a healthy microbiome?
Fibre!!! The recommended daily intake of fibre is 25g per day for women, and 30g per day for men, with a lot of people not hitting this target. Fibre is the indigestible part of carbohydrates, and is found in fruits, vegetables, wholegrains and legumes. It is important to note that increasing fibre in susceptible individuals (those with SIBO, SIFO, IBS) may actually worsen your symptoms - consult your naturopath to see if increasing fibre is right for you.
Insoluble fibre does not dissolve in water, and is found in whole wheat carbohydrates, wheat bran, nuts, seeds, beans, and vegetables. Insoluble fibre adds bulk to stool, and keeps things moving.
Soluble fibre dissolves in water and helps to feed the good bacteria that live in the digestive tract, and is found in fruits, vegetables, oats, barley and legumes. Soluble fibre helps to keep things soft, and reduces LDL cholesterol levels.
Resistant starch passes through the digestive system and into the intestine, where it ferments and promotes gut health. Resistant starch is found in unprocessed grains and cereals, unripe bananas, cooked and cooled potatoes, lentils and rice.
Reduce your intake of white breads, pastries, pies, chocolate, lollies and any other foods that are high in refined sugars, additives, colours and preservatives! Opt for a more wholefood diet by trying to avoid the ‘middle aisles’ of the dreaded supermarket. Instead of shopping at supermarkets, go to your local farmers market where you’ll find less of the packaged foods that are harmful to our gut.
Increase your fermented foods like saurkraut, miso, tempeh, greek yoghurt and kefir. Again, this is something to caution in susceptible individuals, as sometimes it can have adverse effects.
Reduce your xenobiotic exposure. Xenobiotics are found in many household chemicals and cleaners, sprays, deodorants, medications (OCP), plastics, herbicides, pesticides, perfumes and cosmetic products.
Ditch the plastic for glass or stainless steel.
Make sure you’re cooking with stainless steel or ceramic and not teflon or aluminium.
Swap to ‘natural’ chemicals and cleaners - or make your own! A great surface cleaner is a 60:40 solution of vinegar to water, and pop a couple of drops of eucalyptus and peppermint to reduce the vinegar smell. Also, you don’t need separate toilet cleaners, bleach, bathroom sprays, kitchen sprays, floor cleaners, vinyl cleaners etc.. the household department is booming on commercialism, try not to buy into it :) Dr Bronner’s is a brand I particularly like, and is great if you can’t be bothered to make your own cleaners. You can find their cleaning products here https://www.drbronner.com.au/
Opt for natural deodorants and nothing in aerosol cans. My favourite natural deodorant is “no pong” - https://www.nopong.com.au/. There are also many recipes online to make your own.
Buy organic where possible. Some great organic stores in Brisbane include Market Organics, Nitty Gritty Organics, Wrays Organics, Marcias Organics, Spray Free Farmacy, and your local markets like West End, Rocklea and Northey St.
Ditch the perfumes, try essential oil mists instead.
Opt for natural, mineral rich makeup.
Ensure you are practising ‘mindful eating’ when having your meals. This kicks your body into ‘eating mode’ and initiates the release of saliva, enzymes and bile. Eating on the go, or in a stressed environment doesn’t support digestion or the breakdown of food, and can cause extra stress on your body.
Ensure you are staying hydrated - digestion requires a significant amount of water to keep everything lubricated and moving along.
Ensure you are ‘resting and digesting’ - if you are having issues sleeping, consult your naturopath.
Work with your naturopath to assess your diet and macronutrient intake, to ensure that you are eating in a way that nourishes your gut health.
references:
Cani, P.D. (2018). Human gut microbiome: hopes, threats and promises. Gut, 67:1716-1725. Retrieved from https://gut.bmj.com/content/67/9/1716
Feng, W., Ao, H. & Peng, C. (2018). Gut Microbiota, Short-Chain Fatty Acids, and Herbal Medicines. Frontiers of Pharmacology. Retrieved from https://www.frontiersin.org/articles/10.3389/fphar.2018.01354/full
Riley L Hughes, Mary E Kable, Maria Marco, Nancy L Keim, The Role of the Gut Microbiome in Predicting Response to Diet and the Development of Precision Nutrition Models. Part II: Results, Advances in Nutrition, Volume 10, Issue 6, November 2019, Pages 979–998, https://doi.org/10.1093/advances/nmz049
Venegas, D., et al., (2019). Short Chain Fatty Acids-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases. Frontiers of Immunology. Retrieved from https://www.frontiersin.org/articles/10.3389/fimmu.2019.00277/full