What is the Gut Microbiome?
Understanding the gut before changing your diet or considering supplements is essential. The gut microbiome is a complex system made up of microorganisms and is found in the large intestine.
A popular way of discussing the gut microbiome talks about good bacteria and harmful bacteria. The good bacteria found in your gut will help digest food and work all over your body to improve your physical and mental health.
When food is broken down in the digestive tract, nutrients are turned into things your body can use. A healthy balance is created in your gut when the good bacteria multiply, restricting the space available for harmful bacteria to grow. This healthy balance is called equilibrium.
Too many harmful bacteria can cause IBS (irritable bowel syndrome), Crohn’s disease, and ulcerative colitis. This underlines the importance of maintaining a healthy balance with good bacteria.
Research has also linked the production of TMAO (trimethylamine-N-oxide), a chemical made by some gut bacteria when you eat certain foods such as eggs and red meat, to the build-up of cholesterol leading to heart disease. This can also lead to chronic kidney disease.
Studies have also shown that your brain can also be affected by the balance of gut bacteria. It can impact your senses, as well as affect mental illnesses such as anxiety and depression.
Your appetite can also be affected by your pituitary gland getting crossed signals concerning your hunger levels. This can lead to obesity and the health-related issues that come with it.
The way you live your life and your diet will determine your microbiome. That is why making slight alterations can improve your general health and wellbeing.
A balanced diet and a healthy blend of probiotics, prebiotics, and postbiotics can make a difference. Other, more serious ways of altering your gut microbiome include fecal transplants and deep transcranial magnetic stimulation (dTMS), which is used to change gut bacteria by stimulating the brain.
What are Probiotics, Prebiotics, and Postbiotics?
Put simply, probiotics are live microbes that should give us health benefits when ingested, prebiotics are foods that benefit the healthy bacteria in our guts, and postbiotics are the chemicals produced in our gut to help our system.
In order to better understand the part that probiotics, prebiotics, and postbiotics play in our system, here’s a more detailed breakdown of each;
Prebiotics
Prebiotics are the nutrients found in our food that we aren’t able to digest. They feed the bacteria and promote growth.
To be classed as a prebiotic, it must stimulate the activity or growth of microbes that are beneficial to our health. Most prebiotic molecules are found in plant fibers and can be broken down into the following types;
- Fructooligosaccharides (FOS) – Fructooligosaccharides can be found in onions, artichokes, bananas, leeks, garlic, grains, asparagus, wheat, and other fruits and vegetables.
- Inulin – Inulin can be found in asparagus, bananas, burdock, chicory, dandelion root, garlic, leeks. It can even be found in some processed foods to replace fat, such as yogurt, cheese, and ice cream.
- Galactooligosaccharides (GOS) – Galactooligosaccharides can be found in beans, some root vegetables, chickpeas, and lentils.
- Beta-glucan – Beta-glucan is found in oats, barley, mushrooms, algae, and seaweed.
Probiotics
Probiotics are live microorganisms that will provide more diversity of bacteria in the gut and increase their numbers.
The benefit of incorporating probiotics into your diet is that they can aid digestion, reduce the pathogenic microbes (harmful bacteria) in your gut, produce helpful chemicals, and improve your immune system.
By altering your diet, you will be able to get a natural source of probiotics. Probiotics can be found in many foods, including;
Yogurt
Yogurt is made by fermenting milk with lactic acid bacteria as well as bifidobacteria. Yogurt promotes better bone health and can help to reduce blood pressure. It can also be an excellent way to relieve some irritable bowel symptoms like diarrhea.
It is essential to check the labeling on yogurt to ensure it contains live and active cultures and that there isn’t a high sugar level.
Miso
The Japanese seasoning Miso is traditionally made with fermented soybeans, salt, and koji (a type of fungus). It can also be made by mixing the soybeans with rye, rice, or barley.
It is most commonly used in miso soup and is high in vitamin K, copper, and manganese, and is an excellent way to get protein and fiber into your diet.
Studies have shown links between consuming miso and reduced risks of breast cancer and strokes.
Kefir
Made by adding kefir grains to milk, it is a probiotic milk drink that has been linked with a number of health benefits, including protecting against infections and improving digestive issues.
Kefir is a better probiotic than yogurt and can also be tolerated by lactose-intolerant people.
Sour pickles
Pickles, also known as gherkins, are cucumbers that are pickled in saltwater. When left to ferment, the lactic acid bacteria present gives them a sour taste.
Pickles are a good source of healthy bacteria and vitamin K and provide nutrients essential for blood clotting. However, cucumber pickled in vinegar will not contain active probiotics.
Acidophilus milk
Acidophilus milk contains the healthy bacteria Lactobacillus acidophilus. This probiotic drink is reported to suppress toxin-producing organisms, helping to improve gut health.
Other benefits Acidophilus milk is reported to have include properties that help reduce cholesterol, reduce and even prevent diarrhea and other symptoms of irritable bowel syndrome, and promote weight loss.
Soft cheeses
Not all cheeses will contain active cultures, so it is always advised to check the labeling. Cheeses like Gouda, mozzarella, cottage cheese, and cheddar are all nutritious sources of protein. You will also find a good level of minerals and vitamins, including calcium, phosphorus, selenium, and vitamin B12.
Tempeh
Tempeh is made from fermented soybeans and is used as a meat substitute due to its high protein levels and because it is formed into a patty.
Fermenting the soybeans reduces the phytic acid and increases the minerals you will be able to absorb. Fermentation also produces vitamin B12.
Kimchi
Kimchi is typically made from fermented cabbage but can use other vegetables. The cabbage is rich in iron, vitamin B, vitamin K, and lactic acid bacteria that can help digestive health.
Kombucha
This is a black or green fermented tea drink that contains yeast and healthy bacteria and is particularly popular in Asia.
It is claimed the glucaric acid present in kombucha can cleanse and detox the liver, kidneys, and pancreas. In addition, D-saccharic acid-1, 4-lactone (DSL) is said to support the immune system and improve digestion.
There are a number of other reported benefits, including an increase in energy levels and metabolism and a reduction in joint pain.
Natto
Natto is another dish made by fermenting soybeans. It is a nutritious option that can offer fiber, protein, manganese, iron, copper, vitamin K1, magnesium, calcium, vitamin C, potassium, zinc, and selenium, all in one meal.
The fermentation process promotes the growth of healthy probiotics that will help improve your digestive health.
Postbiotics
The waste molecules produced by the microbes in your gut are known as metabolites. Metabolites, cells that your microbiome produces, and dead cells are known collectively as postbiotics.
Hundreds of postbiotic chemicals are produced in this way, and all play a different part in your overall health and wellbeing. Some of these include;
- Antimicrobial molecules – Antimicrobial molecules fight off and kill harmful microbes.
- Bacterial fragments and cells – Bacterial fragments and cells play a vital role in priming your immune system, so it is in a position to fight infections.
- Short-chain fatty acids – Short-chain fatty acids have a variety of critical roles in your body’s health. They have anti-inflammatory effects, influence your metabolism, signal to your body and brain, and maintain a healthy gut lining.
- Vitamins B and K – Vitamins B and K help with blood clotting and maintaining cell health.
Maintaining a healthy microbiome
To ensure you maintain a healthy microbiome, it is essential that you have a healthy diet and lifestyle. The right foods will help to promote the growth of microbes in your gut. Stress can also impact your microbiome, with short-term stress affecting your appetite and digestion and long-term stress triggering gastrointestinal issues.
As well as ensuring your diet is healthy, it is also possible to take a dietary supplement designed to promote beneficial bacteria and improve overall gut health.
FAQs
What is the dosage of Gundry MD Bio Complete 3?
IS Dr. Steven Gundry a qualified medical professional?
How does Bio Complete 3 differ from similar products?
Will Bio Complete 3 work for everyone?
How will I know if Bio Complete 3 is working?
What should I consider when choosing a probiotic?
Researching your condition
Picking the right probiotic
Ensure your safety
Check CFU numbers
Look out for third-party testing
Ensure the supplements have been adequately stored
Consider the importance of synbiotics
