What is the Gut Microbiome?
The gut microbiome refers to the community of microorganisms, including bacteria, viruses, fungi, and protozoa, that live in the digestive tract of humans and other animals.
These microorganisms play a number of important roles in the body, including aiding in the digestion of food, influencing the immune system, and producing certain vitamins and other compounds that are important for health.
The gut microbiome is highly individual and can be influenced by factors such as diet, medication use, and overall health. Some research has suggested that the gut microbiome may be linked to various health conditions, including obesity, inflammatory bowel disease, and certain types of cancer.
Scientists are continuing to study the gut microbiome and its relationship to health and disease in order to better understand its role in the body and how it can be influenced to improve health.
How can you improve and support a healthy gut microbiome?
There are a number of ways that you can support the health of your gut microbiome:
- Eat a varied diet that includes plenty of plant-based foods, such as fruits, vegetables, legumes, and whole grains. These foods are rich in fiber, which can help support the growth of beneficial bacteria in the gut.
- Avoid processed and sugary foods, which can disrupt the balance of microorganisms in the gut and contribute to the growth of harmful bacteria.
- Consider taking a probiotic supplement, which contains live bacteria and yeast that can help support the balance of microorganisms in the gut. (Keep reading for trusted supplements we recommend you take).
- Eat fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, which contain live cultures of beneficial bacteria.
- Stay hydrated by drinking plenty of water, as this can help support the growth of beneficial bacteria in the gut.
- Get regular exercise, as this can help support the health of the gut microbiome.
- Consider reducing your use of antibiotics, as these medications can disrupt the balance of microorganisms in the gut.
It’s important to note that everyone is different, and what works for one person may not work for another. It’s a good idea to speak with a healthcare provider or a registered dietitian if you have specific questions or concerns about your gut health and how to support it - you can speak with one of Chelleon’s Advanced Nutrition Programme specialists by booking an appointment here or calling 0161 972 0998.
What damages the gut microbiome?
There are a number of factors that can negatively impact the health and damage the gut microbiome, including:
- A diet high in processed and sugary foods: These types of foods can disrupt the balance of microorganisms in the gut and contribute to the growth of harmful bacteria.
- Antibiotic use: Antibiotics can kill off beneficial bacteria in the gut, leading to an imbalance of microorganisms.
- Chronic stress: Chronic stress has been linked to changes in the gut microbiome and may contribute to the development of certain health conditions.
- Alcohol consumption: Excessive alcohol consumption has been linked to changes in the gut microbiome and can increase the risk of certain health conditions.
- Lack of physical activity: A sedentary lifestyle has been linked to changes in the gut microbiome and may contribute to the development of certain health conditions.
How does the gut microbiome change as you age?
The composition of the gut microbiome can change over time and is influenced by factors we have mentioned above. However, some research has suggested that the gut microbiome may undergo changes as a person ages, with a decrease in the overall diversity of microorganisms and an increase in the relative abundance of certain types of bacteria.
One study found that the gut microbiome of older adults tends to be less diverse and may be less able to perform certain functions, such as the fermentation of fiber, compared to the gut microbiome of younger adults. Other research has suggested that changes in the gut microbiome may be linked to certain age-related health conditions, such as inflammation and frailty.
It’s important to note that the gut microbiome is highly individual and can vary significantly from person to person. Further research is needed to fully understand the relationship between the gut microbiome and aging, and to determine the best strategies for supporting the health of the gut microbiome as we age.
