If you know me, you know I am all about gut health. I can quickly geek out talking about our microbiome and it's trillions of microbes, how to look after it as well as all the foods that are great for it! The research in this area of health has been exploding the last decade and if you don't know much about it, it's time to talk about and learn something.

You may have heard the saying, "you are what you eat," but did you know that it's more accurate to say, "you are what your gut microbes eat"?

The trillions (yes, that's trillions not billions) of bacteria, fungi, viruses, and other microorganisms that live in your gut, collectively known as the microbiome, play a crucial role in your overall health and well-being. I want to talk about the importance of gut health and your microbiome, and how you can take steps to keep them both in good shape.

Gut Microbes and Digestion

Our microbiome is home to about 39 trillion bacteria or more affectionately known as microbes. Your gut microbes are responsible for breaking down the food you eat and turning it into the nutrients your body needs to function properly.

We want our microbes to be happy and in balance. When they are, they help with our digestion in the following ways: 

• Fermentation: Gut microbes ferment undigested carbohydrates and fibers, producing short-chain fatty acids (SCFAs) that provide energy to the cells lining your gut. These SCFAs are super important and have many protective health benefits. 
• Vitamin production: Some gut microbes produce vitamins, such as B vitamins and vitamin K, that your body cannot make on its own.
• Immune system support: The gut microbiome helps to train and support your immune system, which plays a critical role in protecting you from infections and diseases. 
• Gut motility: Gut microbes help to regulate the contractions of your intestinal muscles, which are necessary for moving food through your digestive tract. Got a problem going to the bathroom? Take a look at your gut health before taking any over the counter medications.

Gut Microbes and Brain Health

Did you know your brain spends all day talking to your microbiome? They're pretty much besties. They send messages communicating things like when we feel full or how we feel during a stressful situation

Recent research has shown that the gut microbiome can also influence your brain health and mental well-being. Here are some of the ways your gut microbes can affect your brain:

• Mood regulation: Gut microbes produce neurotransmitters, such as serotonin and dopamine, that are involved in regulating mood and emotions. Hence the phrase "good food, good mood". 
• Stress response: The gut microbiome can influence your stress response by producing stress hormones and affecting the communication between your gut and brain.
• Cognitive function: Studies have shown that the gut microbiome can influence cognitive function, including memory, attention, and decision-making.
•  Sleep: Gut microbes can also influence sleep patterns, as they produce compounds that affect the regulation of the sleep-wake cycle. These little bacteria really do a lot of cool stuff if you ask me!

Gut Microbes and Chronic Diseases

So far, I've talked about how the trillions of microbes in our gut work in so many ways to support our overall health and wellbeing. However, this is when we have a good balance of bacteria in our gut. 

Our modern western diet full of ultra-processed food and added sugars create a hostile environment for the good bacteria to thrive. Instead, an overgrowth of bad bacteria can form, which can result in dysbiosis (basically an imbalance in your microbiome). When this occurs, it becomes a breeding ground for problems and eventually disease.

A growing body of research has linked imbalances in the gut microbiome to a range of chronic diseases. Here are some of the conditions that have been associated with changes in the gut microbiome:

• Obesity and metabolic disorders: Studies have shown that imbalances in the gut microbiome can contribute to obesity and metabolic disorders, such as type 2 diabetes. You can check out this short article I found interesting discussing this point by clicking here.
• Inflammatory bowel disease (IBD): Imbalances in the gut microbiome have been linked to the development of IBD, including Crohn's disease and ulcerative colitis. These often occur after years of dysbiosis, but are good to be aware of.
• Cardiovascular disease: Research has suggested that imbalances in the gut microbiome can contribute to the development of cardiovascular disease by promoting inflammation and altering lipid metabolism.
• Autoimmune diseases: The gut microbiome has been implicated in the development of autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, and lupus. I've seen many cases where people start looking after their microbiome and they begin to see improvements in their symptoms.

“When you eat, you’re not just nourishing your body, you’re feeding the trillions of microbes that live inside your gut.”

— Tim Spector, King's College London

One of the best ways to look after your microbes is to feed them their favourite food: FIBER! Our modern diet seriously lacks in fiber and many adults and children do not get nearly enough the recommended daily amount.

What are the best sources of fiber you might ask? It's super easy: PLANTS! Fruits and vegetables (with skin too - lots of fiber in there) is one of the best ways to feed your gut bacteria.

The more colour and diversity of the plants, the better the health of your microbiome. This is the food the bacteria needs to be 'in balance' and support all of those health systems we spoke about earlier.

Our microbiome also needs more than just fiber though. Ensuring we are looking after our mind and body is also super important and plays a big role in the overall health of our gut. Getting adequate sleep and moving your body daily are also imperative when looking after our microbiome.

Let's wrap this up shall we?

Your gut microbiome is a complex ecosystem that plays a critical role in your overall health and well-being. By supporting the health of your gut microbes, you can improve your digestion, brain health, and reduce the risk of chronic diseases.

To support a healthy gut microbiome, focus on eating a diverse, plant-based diet, reducing stress, getting enough sleep, and avoiding antibiotics and other medications that can disrupt the balance of gut bacteria. With these strategies, you can keep your gut and your microbiome in tip-top shape, and enjoy better health for years to come.

If you have any questions or want to know more, I'm just an email away. I really do love talking about this stuff!

Until next time,

Your Health Coach Bethany