There’s wisdom in the old saying that you should trust your gut: your guts play a much bigger role in your overall physical and mental health than you might think. Your digestive system (a group of organs that include the esophagus, liver, stomach, gallbladder, pancreas, small and large intestines, and anus) is an engine that keeps your body running. It’s also its own ecosystem, a place where microorganisms thrive in unimaginably large numbers and do their part to maintain your health. Here’s a few reasons why you should trust your gut and its microbiome.
What Is A Microbiome?
We often think of bacteria and microbes as bad things- vectors for disease. The reality is far more complex: there is such a thing as “good” bacteria, and many of them can be found in your gut microbiome. A biome is a distinct ecosystem with its own unique environment and inhabitants. It’s strange to think of your intestines as an ecosystem but healthy guts support a thriving habitat of microscopic organisms. Trillions of these microscopic lifeforms are active inside your body at any given time, their populations refreshed and expanded by the food you eat and by other environmental factors you’re exposed to (like microorganisms in the air). Every moment of your life you are carrying an entire world inside you, a world full of microbes that are native to YOU. Your gut bacteria is as unique and specific to you as your DNA or fingerprints.
What Makes These Bacteria Good?
The bacteria in your gut aren’t good-for-nothing squatters; these little organ tenants earn their keep. Your gut bacteria help break down fiber and starches in your body while also synthesizing vitamins (including vitamin K and the B vitamins) and amino acids. They can also help produce fatty acids that can help prevent disease. Your gut bacteria also help maintain your intestinal barrier, a protective lining for your gut.
Your “good” gut bacteria play a defensive role as well. There are bad bacteria like clostridioides difficile (c. diff) that normally are unable to grow in large enough numbers in the body to be a problem because all the good bacteria crowds them out or outright destroys them. When we have low levels of good gut bacteria, that opens a space for bad bacteria to come in and make themselves at home. This is a common problem when we’re on antibiotics for extended periods of time, as antibiotics will kill good bacteria just as readily as the bad kinds. This is why it’s not uncommon for sick people to develop bacterial infections like c. diff after hospital stays because of their weakened microbiomes.
How To Cultivate A Healthy Microbiome
Your diet plays a major role in maintaining a healthy microbiome. Fermented food in particular can be an effective way to boost your gut bacteria, as they contain probiotics that will become a part of your internal ecosystem. Foods that are good for your gut include:
- Yogurt
- Bananas
- Ginger
- Sourdough
- Fermented cheese
- Garlic
- Kombucha
- Pickles
- Sauerkraut
- Lentils
- Tempeh
- Oats
- Swiss chard
- Olives
- Apple cider vinegar
- Kimchi
- Asparagus
- Leeks
How Do I Know If My Microbiome Is Weak?
There are warning signs to pay attention to when it comes to your gut health. Digestion and elimination issues are one of the most reliable signs that your good bacteria levels are weak. If you’re experiencing consistent diarrhea, constipation, or poor digestion, this could be a sign that your microbiome is out of whack. Poor sleep quality, frequent mood swings, sudden weight gain, and the outbreak of skin conditions (which include acne, eczema, and rosacea) are also strong indicators of poor gut health.
Article by Austin Brietta
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