Gut Bacteria and the Microbiome

You know gut bacteria is important, but do you know why?

Gut bacteria and the microbiome are critical to gut health. The gut has more than 100 trillion microbial cells, outnumbering human cells 10 to 1! And gut bacteria produce neurotransmitters like serotonin that affect mood. So it’s no surprise gut problems can lead to low mood. But there are simple steps you can take every day for gut health, including probiotics and prebiotics, which help keep your gut lining healthy so your body absorbs nutrients properly. That means less bloating or gas after eating too much fiber-rich food or drinking a big glass of water before bedtime--two things many people suffer from because they don't have enough gut bacteria! So if you're looking for an easy way to support gut health, start with probiotics and prebiotics.

• Gut bacteria is important for gut health
• The gut has more than 100 trillion microbial cells, outnumbering human cells 10 to 1!
• Gut bacteria produce neurotransmitters like serotonin that affect mood.
• Simple steps you can take every day for gut health include probiotics and prebiotics.
• Probiotics and prebiotics help keep your gut lining healthy so your body absorbs nutrients properly.
• This means less bloating or gas after eating too much fiber-rich food or drinking a big glass of water before bedtime.

Where are these bacteria located in the body and how do they affect well-being?

Our digestive systems are our first line of defence against harmful microbes and toxins entering into the body as well as being the place where we absorb the nutrients to keep us alive and functioning. If you consider that over 70% of your immune system is located in the gut, it comes as no surprise that a happy gut tends to lead to overall well-being and likewise, an unhappy gut could lead to a distressed body. Unfortunately, our modern lifestyles, of processed foods and sedentary jobs are not doing our guts and therefore our digestive and immune system any favours.

The gut microbiota is the name given to all of the bacteria that reside in our gut and it has been found to have a profound impact on both digestive and immune health. More and more studies are emerging linking gut health with conditions such as obesity, type 2 diabetes, anxiety, depression, autism spectrum disorder and chronic fatigue syndrome. The role of gut microbiota in human health is still relatively new ground and is an exciting area of research that is constantly evolving.

What we do know however, is that the gut microbiota plays an important role in the digestion of food, the absorption of nutrients and the production of vitamins. It also helps to protect us from harmful microbes and toxins that can enter the body through our digestive system. Dysbiosis (the opposite of gut health) has been associated with conditions such as irritable bowel syndrome, chronic fatigue, leaky gut and autoimmune diseases.

So how can we help create a happy gut?

As humans, we have always had a symbiotic relationship with gut bacteria as they have been essential to our survival. It is only in the last 50 years or so that humans have been exposed to antibiotics at an incredibly high rate hence imposed upon this indefinitely evolving symbiosis. Modern lifestyles are rife for gut problems. Our diets are full of sugar laden processed foods that are not doing us any favours when it comes to gut health. We are over prescribed medications containing antibiotics - even when unnecessary which kills beneficial gut microbiota along with the intended target.

Our gut health can help us prevent illness, control our weight, reduce inflammation, increase our moods and contribute to less bloating or gas after eating too much fiber-rich food or drinking a big glass of water before bedtime!

The gut microbiota affects digestive health because it produces enzymes that are required for breaking down certain foods. It also helps protect us from harmful microbes and toxins that can enter the body through our gastrointestinal tract by providing an important line of defence. The gut microbiota is essential for the absorption of in order to keep us healthy and functioning.

The gut microbiota also helps protect us from harmful microbes and other toxins by creating an important line of defence against such invaders. It produces antibacterial substances such as bacteriocins and short-chain fatty acids (SCFAs) which help control gut inflammation.

There are many ways to help improve gut bacteria ratios and one of the easiest is to take probiotics. Probiotics are live bacteria and yeasts that line the gut and support gut health. They can be taken in supplement form or through foods such as yogurt, kefir, sauerkraut, kimchi, pickles and dark chocolate.

A healthy diet is important for gut health, along with plenty of exercise and adequate sleep. It's also important to limit our exposure to antibiotics when possible and eat fermented foods which are rich in probiotics.

• Take probiotics and eat fermented foods & Fibre
• Fermented foods are a natural source of probiotics such as kefir, kimchi, kombucha, miso, sauerkraut and tempeh
• Feed the good bacteria with prebiotic fibre

Prebiotics

Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut. These foods include asparagus, chicory, garlic, onions, Jerusalem artichoke, dark green leafy veg and raw cacao.

High fibre prebiotics are found in foods such as flaxseeds, hemp seeds, chia seeds, legumes, nuts and berries. Lepicol for gut health focus on the importance of regular bowel transit and constipation which is considered to have many causal factors which include: Low dietary fibre intake, Low fluid intake, Side effects of medication, A symptom of another condition (e.g. IBS), Depression, stress.

Although constipation can be experienced by all of the population, the elderly are five times more likely to suffer with constipation than a young adult. Other high risk groups include; pregnancy, children and travellers.

Depending on the severity of the constipation, you may be prescribed a laxative. However, these can cause side effects (such as stomach cramps, bloating, and wind) and a more natural approach would be to increase fibre and fluid intake and to exercise regularly.

Starve the bad bacteria

Starve the bad bacteria by reducing sugar Candida loves sugar and can often overwhelm the microbiome. Candida is a condition where the gut is overrun by yeast cells which are usually kept in check by gut bacteria. Too much sugar in the diet fuels candida overgrowth causing inflammation throughout the gut, gut permeability and gut symptoms such as bloating, gas, cramping etc. Take a look at your diet and cut back on sugary snacks & drinks.

Inflammation & the gut

Take anti-inflammatory fatty acids. Anti-inflammatory omega 3 fats help to reduce inflammation in the gut which reduces gut symptoms. Inflammation reduction improves gut barrier function. Omega 6 based oils should be used sparingly if at all when cooking with heat because they are pro-inflammatory.

Improve gut barrier function by increasing good fats Healthy fats are very important for maintaining healthy gut health because they improve gut barrier function. This helps to keep the gut lining healthy and reduce gut permeability. Sources of healthy fats include coconut oil, olive oil, nuts, seeds and avocados

A healthy diet is important for gut health, along with plenty of exercise and adequate sleep. It's also important to limit our exposure to antibiotics when possible and eat fermented foods which are rich in probiotics.

Digestive Enzymes

Digestive Enzymes have been the most valuable addition to easing my clients IBS so let's jump straight in. If your bowel is irritated it will certainly let you know and symptoms such as diarrhoea will mean that you are absorbing fewer nutrients than you should be and therefore finding yourself on a vicious cycle between trying to heal and dealing with an irritable bowel. When undigested foods travel through the intestines they can irritate and potentially damage the sensitive intestinal wall. Over time, this irritation may reduce our digestive capacity and negatively influence the vital absorption process.

Digestive enzymes will help break down the food you eat making it easier on your gut to absorb nutrients, digest the food and eliminate waste. In a clinical study(2) into enzyme therapy with patients showing IBS like systems, 73% said that they experienced good to excellent results compared to those who took a placebo.

Digestive Enzymes are not a long term solution and they should not be depended on, as they are expensive and it is important that you find those foods that irritate or work on stressful periods and managing stress that triggers your IBS. For a minimum of three months take a digestive enzyme with each meal. After this time you can take a digestive enzyme less frequently, perhaps a few times a week, or if you are on holiday or going to a restaurant or having a cosy takeaway and film night in.

Antibiotics

However, gut bacteria can also be disrupted by taking antibiotics and consuming too many gut-irritating foods such as gluten, dairy and sugar. Furthermore, gut inflammation and gut permeability may be worsened by some types of gut bacteria, including pathogenic strains.

It is possible to protect your gut bacteria when starting on a course of antibiotics with Live cultures: Lactobacillus rhamnosus Rosell-11, Bifidobacterium lactis Lafti B94, Lactobacillus acidophilus/helveticus Rosell-52 The three strains contained in this supplement are very well researched and have been clinically trialled alongside antibiotic, each capsule provides 4.5 billion good bacteria with strains scientifically proven to pass through stomach acidity and survive to reach the gut, even when taken with antibiotics. Recommended for daily use over the course of 10 days alongside a typical course of antibiotics. Optibac 'for those on antibiotics' can be used on an ongoing basis for those on long term antibiotics. Lactobacillus rhamnosus Rosell-11 & Lactobacillus acidophilus Rosell-52 have also been shown to increase immune cell activity

Sugar-free gut diet

Reduce gut inflammation by removing gut irritants like gluten and wheat, dairy, GMO (genetically modified organisms), preservatives, pesticides and other environmental toxins.

Eat gut-healing foods that help to heal the gut wall; chia seeds, bone broth & collagen powder.

Chia Seeds

Chia seeds are high in fibre which can increase beneficial bacteria in the gut whilst helping remove built up toxins from the gut lining. Bone broth helps repair gut microbes allowing for healthy absorption of nutrients through your digestive system - there is even evidence that people who include it as part of their regular diet have less need for medication! Collagen powder contains amino acids that support gut health too.

Bone Broth is beneficial for gut repair

Including bone broth as part of your regular diet can help repair gut microbiota, which aids in nutrient absorption. The collagen found in bone broth is especially beneficial, as it helps to reduce gut inflammation and increases gut permeability. Leaky gut and gut permeability has been associated with food intolerances.

Collagen is great for a healthy gut and also great for skin!

As well as being beneficial for gut health, collagen is great for keeping skin looking youthful and healthy. Collagen helps to reduce the appearance of wrinkles and sagging skin, and has even been shown to improve cellulite. So not only will a healthy gut help you feel your best, but it will also help you look your best!

Reduce stress

Managing stress is important for many aspects of health, including gut health. When we're stressed, the gut is one of the first places where it shows up. Cortisol, the hormone released in response to stress, can damage gut lining and lead to gut permeability. Yoga, meditation or simply spending time in nature can help to reduce stress levels and improve gut health.

Work on your sleep

Sleep deprivation can negatively affect gut health. Not getting enough sleep can lead to gut inflammation and changes in gut microbiota. Aim for 7-8 hours of quality sleep each night.

Read our article on sleep here!

SIBO

Small intestinal bacterial overgrowth (SIBO) occurs when there is excessive bacteria in the small intestine which can negatively impact overall health and wellbeing. Symptoms of SIBO may include indigestion, bloating, burping, flatulence, abdominal cramps and pains, diarrhoea and constipation, as well as food allergies and intolerances. As these symptoms are broad ranging it is always wise to seek the advice of a qualified healthcare practitioner to assess your condition.

Probiotics may have a negative impact on SIBO because they can promote gut bacteria overgrowth. If you are suffering from SIBO, it is best to speak with a healthcare professional before taking probiotics.

Nutri Advanced have developed Candex SIBO which is ideal for anyone wanting to help re-balance the microflora in their small intestine. Garlic and grapefruit seed extract may help support a healthy microbial balance in the gut whilst garlic may also support the immune system and defend against harmful bacteria and fungi. Carprylic acid is a fatty acid that has broad-ranging antimicrobial properties and a long history of use with purging unwanted compounds from the gut. Candex SIBO also contains berberine (an alkaloid found in specific herbs) and oregano that has been historically used to support gut health and microbial balance.

Conclusion

We hope that the gut bacteria and microbiome information we've shared has been helpful for you. If it sounds like gut health is an area of concern, please reach out to our team of experts at Naturobotanica. We're ready and waiting to partner with you in order to help you get your gut back on track! If gut health isn't a priority but something else about this blog post caught your attention, don't worry - we have tons of other content just like this one so feel free to check them out too!

So, what can you do to improve gut bacteria ratios and encourage a healthy microbiome?

-Take probiotics and eat fermented foods rich in probiotics

-Feed the good bacteria with prebiotic fibre

-Starve the bad bacteria by reducing sugar intake

-Reduce gut inflammation by removing gut irritants like gluten and wheat, dairy, GMO (genetically modified organisms), preservatives, pesticides and other environmental toxins

-Eat gut-healing foods that help to heal the gut lining and gut inflammation. So, foods that are anti-inflammatory and gut healing include: bone broth, collagen, fermented foods, omega 3 fatty acids from wild fish or krill oil.

-Manage your stress levels by making time for mindfulness. Yoga can help to reduce gut inflammation and manage stress!

-Work on your sleep so you have the energy you need to support gut health

Always speak to a practitioner or health care professional if you are undertaking a big change in your diet. Seek advice if you suffer from irritable bowel syndrome (IBS) or any gut-related issues.

https://www.gutinstitute.org/about-us/facts-and-fi...

https://www.optibacprobiotics.com/uk/product/for-t...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC56418...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC53908...

https://www.nutriadvanced.co.uk/candex-sibo-45-cap...

update 06.12.2021