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Table of Contents
Introduction
Our gut contains both good and bad bacteria, which are collectively referred to as the gut microbiota or gut microbiome.
If bad bacteria in the gut can cause a wide range of health problems, the good bacteria, often referred to as “probiotics”, plays a vital role in our digestive and immune systems. They help break down food and absorb nutrients, while also helping to maintain a healthy gut environment by producing substances like short-chain fatty acids such as butyrate, which promote the growth of beneficial bacteria and help keep harmful bacteria in check.
The balance between good and bad bacteria is controlled by our diet.
Our gut microbiota is the result of a symbiotic partnerships between us and them
Symbiotic organisms are living things that have a mutually beneficial relationship with another organism. In symbiosis, both organisms benefit from the relationship and may not be able to survive without each other. Symbiotic organisms can form very interesting and complex relationships, and these relationships can have a significant impact on the survival and success of the organisms involved.
To sum up in a slightly caricatured way, the appearance of complex living forms on earth was made possible by two waves of encounters between organisms that associated themselves in a symbiotic manner.
According to the endosymbiotic theory, the first encounter occurs when chloroplasts and mitochondria originated from free-living bacteria were engulfed by early eukaryotic cells. Over time, these bacteria became symbiotic with their host cells, and eventually evolved into the specialized organelles that we see today.
Both chloroplasts and mitochondria play essential roles in the energy metabolism of the cell. Chloroplasts are responsible for photosynthesis and mitochondria are responsible for cellular respiration, which converts glucose and other nutrients into ATP, the energy currency of the cell.
This first encounter is what gave rise to complex organisms. But for these complex organisms to develop, the invasion of their digestive system by trillions of micro-organisms, including bacteria, viruses and fungi, living in the intestines, was vital. Life as we know it would not have been possible without this symbiotic relationship between animals and their gut microbiota.
Instinctively, we don’t like the idea about being surrounded by microscopic lives, but we have to accept that we can live without them.
Importance of the gut microbiota for our health
First of all, the gut microbiota plays a crucial role in the digestion and absorption of nutrients from our food. While, depending on the source, there are around 5 to 25 digestive enzymes produced in the stomach, it is estimated that the gut microbiota can produce thousands of different enzymes, which are involved in the breakdown of complex carbohydrates, proteins, fats, and other nutrients. This put into perspective the idea that the stomach is the centre of digestion.
But the gut microbiota is doing so much more, like controlling metabolic health, including glucose and lipid metabolism. Certain gut bacteria have been shown to produce compounds that regulate insulin sensitivity and lipid metabolism, which can impact the risk of obesity, type 2 diabetes, and cardiovascular disease.
The gut microbiota has also been shown to regulate the immune system and protect against pathogenic (disease-causing) bacteria. Certain gut bacteria produce compounds that stimulate the immune system and can help prevent infections
The gut microbiota is increasingly recognized as an important player in the gut-brain axis, the bidirectional communication network between the gut and the central nervous system. Some studies suggest that the gut microbiota can affect mood, behaviour, and cognitive function, and that dysbiosis (an imbalance in the gut microbiota) may contribute to certain psychiatric disorders.
Overall, these findings highlight the importance of maintaining a healthy gut microbiota through a balanced diet and lifestyle, which can help promote overall health and well-being.
Harmful microbiota
Not all inhabitants of our intestines are good for us. It has been shown that imbalance in the gut microbiota, in favour of an excess of “harmful” bacteria, has been associated with a range of inflammatory disorders, including inflammatory bowel disease, celiac disease, and rheumatoid arthritis.
These harmful bacteria can also produce toxins that can damage the lining of the gut and lead to leaky gut syndrome.
However, the distinction between “good” and “bad” bacteria is not always clear-cut, as some bacteria can have both beneficial and harmful effects depending on the circumstances.
Beneficial microbiota
Some examples of beneficial bacteria in the gut include the Bifidobacteria, known to promote healthy digestion and immune function, the Lactobacillus important for maintaining a healthy gut environment and promoting immune function and the Faecalibacterium prausnitzii, bacteria with a barbarian name which produces butyrate, which has anti-inflammatory properties.
Bacteria are not the only microorganisms living in our gut with beneficial effects. Viruses and yeasts are also present. Two are worth to be mentioned.
Bacteriophages are viruses that infect and kill bacteria. They are abundant in the human gut and play an important role in regulating the gut microbiota by controlling the growth and composition of bacterial populations.
Saccharomyces boulardii is a type of yeast that has been shown to have beneficial effects on gut health. It can help to reduce inflammation, prevent diarrhoea, and promote the growth of healthy bacteria in the gut.
Our diet will influence what is happily living in our gut
Beneficial bacteria delivered directly in the gut
It is obvious that since good bacteria, also known as probiotics, are beneficial to our health, it fully makes sense to include foods rich in probiotics in our diet.
The main food sources of probiotics are fermented food including vegetables like sauerkraut, kimchi, and pickles, dairy products like yogurt, kefir, and some types of cheese, drinks like kombucha, water kefir, and kvass, soy products like tempeh and miso and grains like sourdough bread and some types of porridge. Other fermented foods like tea (jun), salsa or some types of altered fruits provide good number of probiotics.
I should mention that not all fermented foods contain live probiotic cultures, as some may be pasteurised or processed in a way that kills off the beneficial bacteria. It’s also important to vary your sources of probiotics to ensure a diverse range of beneficial bacteria in your gut and limit the amount of ingested probiotic at least when you test them for the first time.
Keeping the ones already there happy
As mentioned in the introduction, butyrate is a short-chain fatty acid that is produced by certain types of bacteria in the gut microbiota when they ferment dietary fibres. Butyrate has been shown to have a number of beneficial effects on the intestinal lining, including promoting the growth and differentiation of intestinal cells, reducing inflammation, and strengthening the gut barrier.
Research has also suggested that low levels of butyrate in the gut may be linked to a range of health issues, including inflammatory bowel disease, colorectal cancer, and metabolic disorders such as obesity and type 2 diabetes.
Therefore, promoting the growth of beneficial bacteria in the gut that produce butyrate through dietary fibre intake may be a promising strategy for promoting gut health and reducing the risk of certain health issues. Additionally, butyrate supplementation has been explored as a potential therapeutic approach for certain gut-related conditions, although more research is needed to fully understand its effectiveness and safety in this context.
Sources of fibre that have been shown to be particularly effective at promoting butyrate production include, resistant starch, a type of starch not fully broken down in the small intestine and instead fermenting in the large intestine, where it can be converted into butyrate. Resistant starch is found in foods such as cooked and cooled potatoes, green bananas, and legumes.
Inulin and fructooligosaccharides are types of prebiotic fibres that are found in foods such as chicory root, garlic, onions, leeks, and asparagus. Prebiotic fibres are not digested in the small intestine, but instead are fermented by gut bacteria to produce butyrate.
Soluble fibre, including oats, barley, apples, berries, and psyllium husk, which dissolves in water to form a gel-like substance in the gut, can also promote the growth of beneficial bacteria.
Overall, a diet rich in a variety of fruits, vegetables, legumes, whole grains, and other fibre-rich foods can promote the growth of beneficial gut bacteria and increase butyrate production. It’s also important to drink plenty of water, as hydration is essential for proper digestion and gut health.
Junk food is damaging for our gut microbiota
In contrast, diets high in processed foods and low in fibre can have negative effects on the gut microbiota. Studies have shown that diets high in fat and sugar, such as those commonly found in fast food meals like burgers and fries, can alter the composition of the gut microbiota in as little as 24 hours. These changes can include a decrease in beneficial bacteria and an increase in harmful bacteria.
Damage to gut microbiota might have a lasting impact
In general, research suggests that significant changes to the gut microbiota can occur within a matter of days or weeks after changing the diet. For example, a study published in the journal Cell Host & Microbe found that switching from a typical Western diet to a plant-based diet rich in fibre and whole foods led to changes in the gut microbiota within just two weeks.
However, it’s important to note that the gut microbiota is a complex ecosystem, and changes to one type of bacteria can have cascading effects throughout the ecosystem. In some cases, it may take longer for the gut microbiota to fully adapt to a new diet, particularly if the diet is very different from the person’s previous dietary habits.
Additionally, maintaining a healthy gut microbiota over the long term requires consistent dietary habits and lifestyle factors, as the microbiota can shift quickly in response to changes in diet or other factors such as stress or antibiotic use.
As for the timeline of recovery, it can vary depending on the extent of the damage done to the microbiota and the specific dietary and lifestyle changes made to promote recovery. While it’s true that some studies have suggested that it can take several years for the gut microbiota to fully recover from a poor diet, it’s also important to note that even small changes to the diet and lifestyle can have positive effects on the gut microbiota relatively quickly.
Is there any rational in taking supplements?
While incorporating probiotic-rich foods into your diet is an excellent way to support gut health, some people may choose to take probiotic supplements. However, it is important to note that while probiotics can be beneficial for many people, they are not a substitute for a healthy diet and lifestyle.
In fact, taking probiotics in excess can be harmful. While probiotics are generally considered safe and beneficial for most people, consuming excessive amounts can lead to several adverse effects, including digestive Issues, interference with medication, increase risks of developing infections, especially in individuals with weakened immune systems and in some rare cases, people may develop an allergic reaction.
Therefore, it is essential to follow the recommended dosage and talk to a healthcare provider before taking any probiotic supplements. Some medical conditions, such as antibiotic use or intestinal infections, may require higher doses of probiotics that may not be achievable through diet alone.
Ultimately, the effectiveness of probiotic supplements versus probiotic-rich foods may depend on the specific health concern, individual factors, and the types and strains of probiotics being consumed.
In summary
Even if it might be psychologically difficult to admit, the content of our diet has to be primarily adapted to maintain or develop a healthy microbiota.
For example, it is much easier to control our weight by diversifying a diet with colourful, rich in fibre meals complemented with probiotics, than just trying to reduce our caloric intake if the starting point is a diet high in fat and sugar and poor in everything else.
And this is good news.
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