The Gut Microbiome (or Microbiota, if we are being exact) is the complex ecosystem of microorganisms that live within the gastrointestinal system of all humans and animals. This community of microbes includes bacteria, viruses, fungi and archaea, to name but a few, and are most densely populated in the colon. They play a crucial role in many areas of our health including metabolism, digestion and our immune system.
Very little was known about the Gut Microbiome until about 20yrs ago. Ongoing scientific research has confirmed just how important this family of 38 trillion microbes* are to every aspect of our wellbeing. And we are learning more every day!
As soon as we are born we are introduced to millions and millions of bacteria, on our skin, in our lungs, in fact everywhere! The microrganisms we cultivate over our lifetime are introduced into our bodies from all aspects of our life-being born, breast feeding, playing in the soil as a child, cwtching with our pets and from the people we have close physical and emotional contact with.
So what is the role of these microorganisms and why are they important? Firstly they play a crucial part in the digestive process, breaking down ingested substances and facilitating absorption of the nutrients contained within food. Interestingly it has recently been considered that these microorganisms play an important role in metabolism and have a significant impact on blood sugar and blood fat levels after eating. It is these raised harmful sugar and fat levels that contribute to inflammation within the body and are thought to increase risk of many medical conditions including heart disease, strokes, Type 2 diabetes and cancer.
The immune system relies on the gut Microbiome in too many ways to do justice in this blog-a whole blog will be devoted to this in the future! And even our brain needs these little Guys in order to feel good! The brain-gut axis is a new area in which research is being undertaken, however it is becoming increasingly agreed that the gut Microbiome can both negatively and positively impact brain function and mental health. So when you feel rubbish after a junk food binge it is in fact your little bacteria friends complaining about being undernourished!
So life in general can have a negative effect on this important community. Poor sleep, stress, unhealthy diet all contribute to our gut being unhealthy (otherwise known as dysbiosis-when the ‘bad’ organisms multiply and the ‘good’ organisms reduce). But there is good news! Our Microbiome is an extremely forgiving little friend. It just wants to be loved and then it will love you back ten-fold. All you need to do is nourish it, look after it and it will look after you!
3 TOP TIPS
1. Your gut microbiome loves fibre-nourish it by eating lots of fresh fruits and vegetables; a wide diversity of whole foods.
2. Don’t poison your ecosystem with UPF (Ultra processed food)-the chemicals in this ‘food’ destroy your microbiota and it then cannot function to the best of its ability.
3. Give your gut time to rest and repair-12 to 14 hours (or more) without food overnight allows the gut microbiome to regenerate and help repair any damage within the gut.
