The Microbiome
The gut is an ecosystem. The gastrointestinal tract contains trillions of bacteria, collectively known as the gastrointestinal microbiome. If there is a good variety of species, and no overgrowth of inflammatory species, the microbiome is protective. It guards the gut wall, which is the gateway to the underlying immune system. The immune system is continuously interacting with the microbiome and the contents of the gut, to respond and alter metabolism and inflammatory responses, directly influencing overall health and the potential for disease development.
So how do we keep the microbiome working in our favour? By maintaining a gastrointestinal environment that supports the growth of a variety of beneficial species. Some ways to do this include:
Eat at least 600g of vegetables daily (around 3-4 cups) – vegetables contain fibre, the main food source of healthy bacteria.
Eat a variety of other anti-inflammatory plant foods including fruit, legumes, wholegrains, herbs and spices. Bacteria use the fibre and phytochemicals in plant foods to create beneficial small-chain fatty acids – molecules that reduce inflammation, improve energy metabolism, support immune function and much more.
Eat fermented foods like yoghurt and sauerkraut – these foods are probiotic, meaning that they contain beneficial bacteria that temporarily inhabit the gut, exerting positive influences on the environment.
Consider the quality of your food – pesticide use and soil quality alter the microbes present in food.
Limit substances that negatively alter the gut environment such as alcohol and sugar. These impair growth of beneficial bacteria and contribute to over-growth of harmful species.
Manage stress – stress alters the gastrointestinal environment, making it more easily inhabited by harmful species.
In summary, maintaining a healthy external environment – physically and mentally – will directly influence and benefit the internal environment and microbiome, with positive implications for overall wellbeing.