Your gut is home to trillions of gut bacteria, viruses, and fungi. Together, they make up your microbiome. These tiny microbes help break down your food and can boost your immune system, brain, and heart health.
Not all bacteria are bad. While some cause illness, many play a key role in keeping you healthy. They support your immune system, manage your weight, and improve overall well-being.
This guide explains what your Gut Bacteria or gut microbiome is and why it’s so important for your health.
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ToggleWhat are Gut Bacteria?
Microorganisms, also called microbes, are tiny living things. They include bacteria, viruses, and fungi. Trillions of these microbes live in your body, mainly in your intestines and on your skin.
Most microbes in your gut live in a part of the large intestine called the cecum. This group of microbes is called the gut microbiome. Among all the microbes inside you, bacteria are the most studied.
Surprisingly, your body has more bacterial cells than human cells. You carry about 40 trillion bacterial cells but only 30 trillion human cells. This means you’re more bacteria than a human!
The human gut microbiome has up to 1,000 species of bacteria. Each species has a unique role. Many bacteria are vital for your health, but some can cause illness.
Altogether, these microbes weigh about 2 to 5 pounds (1 to 2 kg), similar to the weight of your brain. They act like extra organs, working hard to keep your body healthy.
How Does Gut Microbiome Affect Your Body?
Humans have lived with microbes for millions of years. During this time, microbes have taken on key roles in our bodies. Without the gut microbiome, survival would be tough.
Your gut microbiome starts shaping your body from the moment you’re born. You first encounter microbes as you pass through your mother’s birth canal. Some evidence shows that babies may even meet some microbes while still in the womb.
As you grow, your gut microbiome expands and diversifies. This means it develops a mix of many different microbial species. A more diverse microbiome is great for your health.
What you eat plays a big role in shaping your gut bacteria. The right foods can help build a healthy and diverse microbiome. Your microbiome grows and impacts your body in many ways.
- In babies, a group of bacteria called Bifidobacteria is among the first to grow in their intestines. These bacteria break down healthy sugars in breast milk, which helps babies grow.
- Some bacteria in your gut break down fiber. This process creates short-chain fatty acids, which are vital for gut health. Eating fiber can also help prevent weight gain, diabetes, heart disease, and even cancer.
- Your gut microbiome plays a big role in your immune system. It talks to immune cells and helps decide how your body reacts to infections in the gut or other parts as well.
- New studies show that your gut microbiome might also affect your brain by influencing your central nervous system.
In short, your gut microbiome affects many key functions in your body and has a big impact on your health.
How Gut Microbiota Affects Weight
Your intestines have thousands of bacteria, most of which help keep you healthy. However, too many harmful microbes can cause health problems. When the balance between good and bad bacteria gets disrupted, it’s called gut dysbiosis. This imbalance may lead to weight gain.
Studies show that microbiota can make a big difference, even in people with the same genetics. For example, researchers studied identical twins, where one twin had obesity, and the other did not. Their gut microbiomes were completely different, proving the difference wasn’t genetic.
In one study, scientists transferred Gut Microbiota from the twin with obesity into mice. Those mice gained more weight than mice that received bacteria from the healthy twin, even though both groups ate the same diet. This shows how gut dysbiosis can impact weight gain.
Luckily, probiotics can support a healthy gut. They may even help with weight loss. However, research suggests that the weight loss from probiotics is small, usually less than 2.2 pounds (1 kg).
Taking care of your gut microbiome is important. But it’s just one piece of the puzzle when it comes to managing weight.
How It Affects Infections in the Gut
The gut microbiome plays a big role in gut health. It may contribute to conditions i.e. irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
In IBS, bloating, cramps, and stomach pain often come from an imbalance in gut microbiome. These microbes can produce excess gas and chemicals, which cause discomfort.
But not all bacteria are bad. Some, like Bifidobacteria and Lactobacilli, actually improve gut health. These helpful bacteria, found in probiotics and yogurt, strengthen the gut lining and prevent leaky gut syndrome.
They also stop harmful bacteria from attaching to the gut wall. Taking probiotics with these bacteria can ease IBS symptoms and support a healthier gut.
Gut Bacteria & Heart Health
The gut microbiome can impact heart health in surprising ways. A recent study of 1,500 people found that it helps boost “good” HDL cholesterol and manage triglycerides.
However, some harmful gut bacteria may increase the risk of heart disease. They produce a chemical called TMAO. It can block arteries and lead to heart attacks or strokes.
Certain gut microbiota turn nutrients like choline and L-carnitin which is found in red meat and animal-based foods into TMAO. This may raise the risk of heart problems.
On the bright side, good bacteria like Lactobacilli can lower cholesterol. Taking probiotics with these bacteria might help protect your heart.
Effect of Gut Bacteria on Blood Sugar & Diabetes
The gut microbiome plays a role in controlling blood sugar. So, it can influence the risk of type 1 and type 2 diabetes.
One recent study looked at 33 infants with a high genetic risk for type 1 diabetes. Researchers found that their microbiome diversity dropped sharply right before diabetes appeared. At the same time, levels of harmful bacteria increased.
Another study showed that even when people ate the same foods, their blood sugar levels varied a lot. This difference may be linked to the bacteria in their gut.
Effect on Brain Health
The gut microbiome plays a surprising role in brain health. Some types of bacteria help produce neurotransmitters, which are chemicals that affect the brain. For example, serotonin, known for its antidepressant effects, is mostly made in the gut.
The gut and brain are also connected by millions of nerves. These nerves allow the gut microbiome to influence brain health by controlling the messages sent to the brain.
Studies show that people with mental health issues often have different bacteria in the gut compared to healthy individuals. This suggests that bacteria in the gut may impact mental well-being. However, it’s not clear if this is due to gut microbiota alone or if diet and lifestyle play a role.
Some research has found that certain probiotics can help with depression and other mental health problems. Although the evidence is limited, it shows promise for improving mental health through gut care.
How can you keep your gut bacteria healthy if you have digestive issues?
There are a few ways to improve your gut health such as:
- Consuming a variety of foods.
- Consuming fermented foods.
- Avoiding the use of too many artificial sweeteners.
- Consuming prebiotic foods.
- Breastfeeding for a minimum of 6 months.
- Consuming whole grain foods.
- Try eating only a vegan diet.
- Consuming foods that are high in polyphenols.
The Ultimate Line
The billions of bacteria, fungi, and other microorganisms that make up your Gut Microbiome.
Your gut bacteria have a significant impact on your health. It supports your immune system, aids in managing digestive issues, and improves many other areas of your health.
Weight gain, excessive blood sugar, high cholesterol, and other conditions may be caused by an imbalance of good and bad bacteria in the intestines.
Consume a broad range of fruits, vegetables, whole grains, and fermented foods to promote the development of beneficial bacteria in your digestive tract.
Frequently Asked Questions
How can I solve gut issues?
Consume nutritious foods. Between 40 and 50 percent of your diet should consist of fiber. Other tips for resolving gut issues include:
- Increase your sleep.
- Increase your movement.
- Control your tension.
- Seek treatment for conditions like depression and anxiety.
What should I not eat when I have stomach issues?
Chips, burgers, and fried meals are examples of fatty foods that worsen stomach issues. They are more difficult to digest and can result in heartburn and stomach pain. Reduce your intake of oily fried meals to lessen the strain on your stomach. Increase your intake of lean meat and fish, switch to grilling instead of frying, and drink scraped or semi-scraped milk.