The gut microbiome refers to all the living microorganisms that live within the gut. It is made up of trillions of microorganisms, including bacteria, viruses, fungi and parasites, which live in the digestive tract.
Our microbiome is unique to us, with identical twins only sharing around 30% of the same microbes.
This is still a relatively new area of science but the aim is to have diversity within the gut microbiome. A diverse range of species in the microbiota is associated with lower disease risk and allergy risk, and has been linked to overall health and well-being.
The gut microbiome is sometimes described as being similar to a garden, with lots of different species or varieties living together. While there will always be ‘weeds’ or less desirable species within the gut, so long as they don’t proliferate or overgrow, we will have a healthy gut.
What does the microbiome do?
The microbiota play roles in the immune system, digestion of complex carbohydrates, synthesis of vitamins such as vitamin K as well as amino acids, and protects against harmful bacteria.
It has been shown to influence metabolism, body weight and mood. Around 90% of the body’s serotonin or ‘happy hormone’ is made within the gut, which influences not only mood but appetite and sleep.
How can we support the microbiome?
Increase fibre intake (aim for more than 40g per day). This may include legumes, whole grains, vegetables, nuts and fruit.
Eat a variety of fruits and vegetables, focusing on high-fibre options. Different species within the gut thrive on different foods, so if we are aiming for a diverse microbiota we need to be eating a variety of different fruits and vegetables.
Consume foods rich in polyphenols (e.g. nuts, seeds, berries, olive oil, coffee, tea).
Avoid snacking and increase intervals between meals.
Incorporate fermented foods into your diet (e.g. yoghurt, kefir, sauerkraut, kimchi).
Avoid artificial sweeteners and processed foods.
Spend time in the countryside and engage in outdoor activities.
Interact with animals, as studies show that people living with dogs have more microbial diversity.
Avoid unnecessary use of antibiotics and non-essential medicines.
Don't be overly obsessed with hygiene.
It’s not just about the foods we eat, although food is undoubtably an important piece of the puzzle. Supporting a healthy microbiome involves a holistic approach, incorporating dietary choices, lifestyle habits and environmental factors. The diversity and balance of the gut microbiome plays a crucial role in overall health and well-being.
