Lately, I've been reading research about the gut biome - that mysterious
population of good microorganisms which inhabits your digestive system.
These microorganims have been found to exert a lot more influence on us than we ever
realised - and did you know there are more microorganims present in your body than your own cells? Trillions of them! [
https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body]
In humans, gut bacteria have been found to be important for a number of
reasons.
They take care of your food for you, they clear up infections, they regulate your metabolism:
Digestion: The gut microbiome helps to break down and digest food,
particularly non-digestible fibers, which are important for maintaining
bowel health.
Nutrient absorption: The gut microbiome helps to produce certain vitamins
and other nutrients that are important for human health, such as vitamin K
and certain B-vitamins.
Immune system function: The gut microbiome plays a role in the development
and function of the immune system. It helps to protect against infections
and may also influence autoimmune diseases.
Metabolic health: The gut microbiome helps to regulate metabolism and has
been linked to an increased risk of metabolic conditions such as obesity and
type 2 diabetes.
Mental health: There is growing evidence that the gut microbiome can affect
mental health and behavior. Research has shown that there is a link between
the gut microbiome and conditions such as anxiety, depression, and stress.
So you see, the gut microbiome is an important component of
human health too and has been shown to have a wide-ranging impact on various
aspects of our lives!
The psychobiome refers to the influence of the microbiota
(the microorganisms that live in and on the human body) on the brain and
behavior.
There is growing evidence that the gut microbiome, which is the
population of microorganisms living in the digestive tract, can affect
mental health and behavior. For example, research has shown that there is a
link between the gut microbiome and conditions such as anxiety, depression,
and stress.
Wait? The gut microbiome may affect mental health?
One theory is that the gut microbiome can produce neurotransmitters, such as serotonin and dopamine, which are involved in
mood regulation. The gut microbiome might even produce other substances that
affect the brain, such as short-chain fatty acids, which have been shown to
have an impact on brain function. In addition, the gut microbiome may
influence the immune system, which can in turn affect the brain and
behaviour.
All this is an area of active research, but lots of research shows that the
gut microbiome plays a role in mental health and that there is a
bidirectional relationship between the gut and the brain. This means that
not only can the gut microbiome influence the brain, but the brain can also
influence the gut microbiome.
Can we improve our diet if we want to improve our
psychbiome?
Yes! There are several ways in which you can improve your diet to
support a healthy gut microbiome:
Eat a diverse range of plant-based foods:
These can provide a variety of prebiotics, which are non-digestible fibers
that feed the beneficial bacteria in the gut. Examples include fruits,
vegetables, whole grains, legumes, and nuts. Incorporate fermented foods
into your diet: These are rich in probiotics, which are live microorganisms
that can provide health benefits when consumed in sufficient amounts.
Examples include yogurt, kefir, sauerkraut, and kimchi.
Limit your intake of
processed foods: These are often high in added sugars, unhealthy fats, and
additives, which can disrupt the balance of the gut microbiome.
Avoid
overusing antibiotics: While these medications can be life-saving in some
cases, they can also kill off beneficial bacteria in the gut. Try to use
them only when necessary and consider taking a probiotic supplement to help
repopulate the gut with beneficial bacteria after a course of antibiotics.
But everyone's different! What works for
one person may not work for another. If you consider making changes
to your diet to improve your gut microbiome, it's a good idea to speak with
a healthcare professional or a registered dietitian for personalized
recommendations.
Which bacteria
do fermented foods support in our gut?
Fermented foods contain probiotics - live microorganisms.
Different fermented foods contain different types of
probiotics.
For example:
yogurt contains bacteria from the Lactobacillus and
Bifidobacterium genera,
sauerkraut contains Lactobacillus plantarum
and Leuconostoc mesenteroides,
Kefir contains a variety of bacteria and
yeast, including Lactobacillus kefiri and Saccharomyces kefir
and Kimchi
contains Lactobacillus plantarum and Lactobacillus brevis.
Not all fermented foods contain probiotics, as some types of
fermentation do not result in the production of live microorganisms. It's
also worth noting that the probiotic content of fermented foods can vary
depending on how they are made and stored. To ensure that you are getting
live probiotics from your fermented foods, it's a good idea to choose
products that are made with traditional fermentation methods and that are
kept refrigerated.
Traditional methods of fermentation?
Yes, there are quite a few!
Lactic acid fermentation
This is a type of
fermentation that occurs when bacteria convert carbohydrates into lactic
acid. It is used to produce fermented foods such as yogurt, sauerkraut, and
pickles.
Alcohol fermentation
This is a type of fermentation that occurs
when yeasts convert sugars into ethanol and carbon dioxide. It is used to
produce fermented beverages such as beer, wine, and sake.
Acetic acid
fermentation
This is a type of fermentation that occurs when bacteria
convert ethanol into acetic acid. It is used to produce vinegar.
Butyric
acid fermentation
This is a type of fermentation that occurs when bacteria
produce butyric acid as a byproduct. It is found in fermented dairy products
such as butter and ghee.
It's absolutely not an exact science yet and there are many other factors which affect how we feel and how we respond to the foods we eat, but if we start to feel bloated or lethargic, then this may be one are to explore. It might work and it can't hurt!
Next: How to survive if your gut biome is out of balance.
