Understanding the Gut Microbiome and the Role of Probiotic Supplements

In your gut resides a complex ecosystem known as the microbiome. This microbiome consists of a mix of beneficial bacteria and other potentially harmful microbes, including various bacteria types, yeast, parasites, candida, and viruses.

While the microbiome is primarily associated with the gut, these microorganisms also inhabit other parts of your body, both inside and out. They play numerous roles in maintaining overall health. When balanced, the beneficial bacteria and harmful microbes coexist harmoniously.

However, disruptions caused by antibiotics, alcohol, stress, and refined sugar can tip this balance, leading to various health issues. Fortunately, with the right actions, you can restore this delicate equilibrium.

Why Is Gut Bacteria Diversity Important?

You might wonder why increasing the diversity of your gut bacteria is beneficial. A more diversified microbiome offers several health advantages, including lowering resistance to fat-storing hormones, which reduces the risk of pre-diabetes and increases metabolism. Additionally, it reduces unnecessary inflammation, which is linked to diseases like cancer, diabetes, and autoimmune conditions.

A diverse microbiome also supports the immune system by boosting protective responses against pathogens and modulating responses to allergens. Furthermore, it enhances the bioavailability of nutrients, ensuring more nutrition from food.

What Are Probiotics?

Probiotics are live microorganisms that, when consumed in adequate amounts, provide many health benefits. They are typically found in fermented foods or dietary supplements. Each probiotic strain is identified by its genus, species, and strain, such as Lactobacillus acidophilus NCIMB 30175. It’s crucial to note that different strains can have varied effects on health.

Research has shown that the gut microbiome changes under various conditions. For example, antibiotics can rapidly alter the microbiome, and individuals with irritable bowel syndrome (IBS) have microbiomes significantly different from healthy individuals. Probiotics are believed to be temporary colonisers, meaning they provide health benefits while present without permanently altering resident gut bacteria.

Benefits of Probiotics

Probiotics offer multiple health benefits through various mechanisms, such as normalising disturbances in gut microbiota, regulating gastrointestinal transit, preventing harmful pathogens from colonising the gut, and producing beneficial metabolites like short-chain fatty acids.

Research indicates that certain probiotic strains or combinations can help with various gastrointestinal conditions. For example, probiotics have been shown to:

• Prevent antibiotic-associated diarrhoea in children and adults.
• Reduce abdominal bloating, alleviate pain, and relieve IBS symptoms.
• Improve symptoms of lactose malabsorption.
• Alleviate constipation.
• Induce remission in mild to moderately active ulcerative colitis (UC).

However, probiotics do not benefit all gastrointestinal conditions; for instance, studies have not shown benefits for Crohn’s disease in inducing or maintaining remission. Generally, probiotics are safe for most people, particularly those with healthy immune systems.

NHS Guidance on Probiotics

The NHS suggests that probiotics may help restore natural gut bacteria balance after disruptions caused by illness or treatments like antibiotics. Research supports the benefits of probiotics for conditions such as IBS, antibiotic-associated diarrhoea, and lactose intolerance symptoms.

Key Considerations When Choosing Probiotics Supplement

When selecting probiotics, consider the following:

1. Identity and Viability: Choose products labelled with the genus, species, and strain of probiotics. Ensure they contain a sufficient number of live bacteria (measured in CFUs) that remain effective until the expiry date.
2. Safety and Purity: Opt for products from reputable companies with certifications like ISO 9001:2015. Probiotics should undergo independent testing to confirm safety and effectiveness.
3. Clinical Evidence: Look for products studied in human trials that demonstrate specific health benefits.

Sustainable Ways to Increase the Diversity of Your Microbiome

• Eat Fibre: Consume organic vegetable fibres to feed the friendly bacteria in your gut, promoting their growth and diversity.
• Eat a Variety of Vegetables: Rotate the types of vegetables you eat to introduce different nutrients and support a diverse microbiome.
• Lose Weight: Maintaining a healthy weight is associated with greater gut bacteria diversity.
• Fast: Intermittent fasting can strengthen and diversify friendly gut bacteria.
• Consume Polyphenols: These micronutrients, found in plant-based foods like nuts, seeds, vegetables, and berries, support gut health.
• Eat Fermented Foods: Foods like natural sauerkraut, kimchi, and pickles (not soaked in vinegar) are highly beneficial for your microbiome.

What Decreases Your Gut Bacteria Diversity?

Avoid the following to maintain a healthy gut microbiome:

• Snacking: Frequent eating, especially processed snacks, can reduce microbiome diversity.
• Sugar: Sugar and refined carbs can cause inflammation and negatively impact gut bacteria.
• Unnecessary Antibiotics: These can kill beneficial bacteria, allowing harmful bacteria to thrive.
• GMO Foods: Herbicides like glyphosate used on GMOs can disrupt gut bacteria balance.
• Artificial Sweeteners: These can cause dysbiosis, leading to obesity and systemic inflammation.
• Being Overweight: Excess weight is linked to less diverse gut bacteria.
• Stress: Stress can reduce gut bacteria diversity through various factors like poor sleep and gut tension.

Disclaimer: Our educational content is not meant to replace your medical treatment. Always seek professional advice for your health-related issues.