Bacteria are the building blocks of all life on earth, and there are a gazillion of these tiny, living critters on our skin and in our bodies. Scientists know they play a critical part in overall health, but do not yet understand them well enough to utilize them as aid when we are ill. That does not, of course, stop companies from producing thousands of supplements, probiotics, prebiotics, and fermented foods and drinks, claiming they keep us healthy.
While I personally do not believe all the hype-n-hope espoused by any profit-making medical-oriented food-based company, I do think those little critters we carry do more for, and against us, than anyone has been aware.
Remember I am not a biologist, nutritionist, dietician, or a medically certified person. I am a cook trying to understand as much as I can about digestion, as it is important to making the proper decisions when I cook for my own family or friends. This post is based on studies I have read, and are noted for you to read and review yourself. But do not follow any dietary advice I or they are making without speaking to a more knowledgeable medical person.
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We Are a Spectrum of Critters
According to TheConversation, and many studies I have read for this post, our microbiome works in harmony with various organs to aid proper bodily functioning; and the 2-3 kilograms of these life forms are everywhere from our skin to our internal digestive system, and in everything in-between.
In our bodies right now, there are a lot of symbiotic species of bacteria, viruses, protozoa, and fungi (that I choose to call “critters”) who are existing, just living their lives. One community of critters, as a byproduct of their lives, helps us digest and utilize our food.
- They covert the food we eat into energy and nourishment for our bodies by producing:
- vitamins
- hormones
- neurotransmitters
- metabolites
- Then continue to convert that food-mash into waste which we then expel.
While science knows they are there, only recently have they started to get a better picture of their direct impact on us mentally, biologically, chemically, and even genetically (by influencing our gene expression).
Below are some recent findings, written about by Viome:
- Most of the 10–100 trillion microorganisms in the human gastrointestinal tract (GI) live in the colon.
- Humans have 99.9% similar DNA, but our critters are unique and are most similar to our mom’s gut than anyone else (1).
- The gut microbiome is a “second brain” since it affects: mood, happiness, motivation, and even can contribute to suboptimal neurological performance later in life (2).
- Our critters produce about 90% of our serotonin, aka the “happiness neurotransmitter”.
- Antibiotics are a nuclear bomb in our gut, and dramatically can change our critter community (3). Potentially leading to dysbiosis (an imbalance in the gut microorganisms).This can have both short and long-term effects on your health since the microbiome is critical in many physiological processes, including regulation of metabolism and immunity.
- E. coli is considered a “bad critter,” but it actually helps trigger gut lining regeneration. Like any community (which our bodies are) it is all about balance (4).
- The community you have in your digestive system changes constantly as food, the environment, and stress impacts the critters.
- Along what’s called the vagus nerve, the bacteria in your gut are in constant communication with your brain and influencing your behavior. While this might sound like microscopic aliens are taking over your mind, the good news is you have a lot of influence over them through what you eat.
- The Western world is fast losing diversity in their gut microbiome due to diet, anti-biotics, city and indoor living (5, 6).
Gut Effects On our Bodies
We eat, on average, ~60 tons of food per our lifetime, and what we eat effects our microbiome, and thus us. These life forms cannot be seen by the naked eye, but we know they are there from the occasional sounds emanating from our bowls, the occasional passing gas, stomach upset, and elimination problems we hopefully do not experience too often. All of those are signs the critters are living and working.
Medically we are aware that the antibiotics given to us can indescruiminlty attack all life in our gut, as we do not have enough science to be able to discriminate. We feel the positive results of the antibiotics with a return to health; or the negative results with upset stomachs, acid reflux, overgrowth of bad yeasties, etc. Scientifically, we also know that eating a specific diet, even if for only one day, can change our biome. But, we are early in learning about the community of critters that allow us to live (7).
Ferring writes: A distinct and essential organ within the human body, the gut microbiome contains an estimated 500-1000 species and 100 trillion organisms, encoding 100-fold more unique genes than our own genome.
Immune Systems
Science is aware that 70% of our immune system lives in our guts. We know this because our bodies exhibit a myriad of digestive problems and food sensitivities related to our guts, such as: allergies, asthma, migraines, and auto immune diseases. Medically, we are just at the cusp of learning what the triggers those ailments.
- Stress in the body, can make the intestines more permeable (aka “leaky”),
- Giving toxins and partially digested proteins more access to the rest of the body,
- Which set off alerts to the immune system to activate an immune response to the invaders,
- Resulting in us having physical symptoms.
The gut biom and our immune system are symbiotic, and when in proper balance we are healthy. When the balance is off, we become unhealthy. Being off balance means:
- Problems with conservation of mucosal immune function (immune system responses occurring at intestines, urogenital tract and respiratory system),
- Epithelial barrier integrity (to prevent the unregulated leakage of materials across barriers),
- Motility,
- and nutrient absorption.
A study found that catastrophic failure of human metabolism observed in autoimmune disease results from a common underlying pathogenesis – the successive accumulation of pathogens into the microbiome over time, and the ability of such pathogens to dysregulate gene transcription, translation, and human metabolic processes.
U of Washington reports that autoimmune diseases such as diabetes, rheumatoid arthritis, muscular dystrophy, multiple sclerosis, and fibromyalgia are associated with dysfunction in the microbiome. Disease-causing microbes accumulate over time, changing gene activity and metabolic processes and resulting in an abnormal immune response against substances and tissues normally present in the body. Autoimmune diseases appear to be passed in families not by DNA inheritance but by inheriting the family’s microbiome.
Kidney Health
About 10% of the worlds population has some form of kidney disease. These very small organs have a big responsibility to filter waste products from our bodies, they release hormones to regulate blood pressure, balance fluids and produce urine, among other tasks. When the gut lining is damaged, which antibiotics are capable of doing, it can especially effect the kidneys and lead to systemic inflamation which can harm the kidneys and lead to chronic kidney disease (8).
The studies I reviewed agreed with this: the microbiome has recently gained attention and is increasingly noted to play a significant role in health and a number of disease states. Increasing urea concentration during chronic kidney disease (CKD) leads to alterations in the intestinal flora that can increase production of gut-derived toxins and alter the intestinal epithelial barrier. These changes can lead to an acceleration of the process of kidney injury.
HealthLine suggests people with kidney issues, under medical care, limit the intake of sodium, potassium, phosphorous and protein. They urge eating certain foods, depending upon the type and level of disease: cauliflower, blueberries, sea bass, red grapes, egg whites, garlic, buckwheat, olive oil, bulgar, cabbage, skinless chicken, bell peppers, onions, arugula, macadamia nuts, radish, turnips, pineapple, cranberries, and shiitake mushrooms.
Liver Health
Much like the kidneys, the liver is responsible for detoxification in our bodies. Everything that passes through our gut will eventually make it out of the liver too. Substances are processed in the liver for excretion into the gut lumen through bile, such as:
- Hormones
- Pesticides
- Toxins
- Medications
- Metabolites (9)
Foods that support general liver function are (10): Coffee, tea, grapefruit, blueberries, cranberries, grapes, prickly pear, beetroot juice, Cruciferous vegetables, nuts, fatty fish, and olive oil. Note however, there are specific diets (do’s and don’t) for various liver disease, such as fatty-liver.
Research suggested a role for the intestinal microbiota in the pathogenesis and potential treatment of a wide range of liver diseases. The intestinal microbiota and bacterial products may contribute to the development of liver diseases through multiple mechanisms including increased intestinal permeability, chronic systemic inflammation, production of short-chain fatty acids and changes in metabolism. This suggests a potential role for pre-, pro- and synbiotic products in the prevention or treatment of some liver diseases. In addition, there is emerging evidence on the effects of faecal microbial transplant.
Skin
Skin is both our largest organ, and the most critical interface we have with our world. Research has found that like many of our organs, skin may have a negative response to an unbalanced gut. Often you’ll experience gut triggered inflammation in the form of hives or rashes that will pop up due to an allergy or sensitivity to certain foods your gut attempts to digest.
But other skin-related issues seem to be mainly related to the skin biome, which can initiate its own set of skin problems: acne, psoriasis, eczema, rosacea, etc. However, many think there is a condition where the gut influences the production of critters on the skin. Others are thinking that altered levels of neurotransmitters (e.g., acetylcholine, norepinephrine, and dopamine) are produced by gut organisms that can somehow communicate with peripheral organs like the skin, through neuronal pathways that we have not yet identified (11).
HealthLine notes foods that support our skin include: fatty fish, avocados, walnuts, sunflower seeds, sweet potatoes, red or yellow bell peppers, broccoli, tomatoes, soy, dark chocolate, green tea, and red grapes. The FoodNetwork says to avoid: donuts, fried food, soda, alcohol, white rice, candy, salty snacks, coffee, movie theatre popcorn, processed meat, white bread, condiments, sweetened tea, mayo, and energy drinks.
Weight
Experts are trying to understand more about the connection between gut bacteria and weight. But we know there is a relationship, for research indicates that recent human feeding studies have shown how the baseline taxonomic composition of the gut microbiome can determine responses to weight loss interventions.
Current studies have revealed that weight appears to be controlled by the balance of two phyla of bacteria—Firmicutes and Bacteriodetes, and their predominance in the gut is in turn controlled by the foods eaten. Further, it seems that a phytonutrient, aka polyphenols, plays a role in increasing the amount of those bacteria, and found in: cloves, star anise, raw cacao, green tea and flaxseed meal.
Gut Effects on our Mental Health
You may not think that your gut has anything to do with your brain, but the two are constantly communicating through the brain-gut axis. This bidirectional pathway connects the emotional and cognitive centers of the brain to intestinal functions. Our brain contains ~100B neurons, and our gut contains ~500M neurons and those two systems are connected through our nervous system via the vagus nerve.
Gut health experts are also studying how the microbiome can affect mental well-being. Researchers are making connections between gut health and mental health in the areas of happiness, depression, moods, fear, anxiety, stress, and feelings of confidence.
Additionally there is evidence that people who have psychological disorders may have different species of critters in their gut compared to people without those disorders.
But also the gut-brain axis is connected through our immune system that can protect us from, or initiate inflammation.
HealthLine suggest these foods to support that important connection:
- Omega-3 fats: Oily fish and omega-3s
- Fermented foods
- High-fiber foods
- Polyphenol-rich foods: Cocoa, green tea, olive oil and coffee
- Tryptophan-rich foods:Turkey, eggs and cheese.
My Personal Conclusions
On-line Gut Biome Evals
I found several companies on-line who offer to conduct a review of your microb-biome for money and a sample, just like we can now get information on our DNA. Personally, I would not partake of this “offer” as science does not know enough about our gut or its critters to make this helpful, and our biome can change too frequently to make such a review worth the money.
- As an example, from amnh.org: In the mid-1900s the bacterium H.pylori was associated with ulcers. Efforts were made to remove this critter from our gut, and now less than 10% of USA children have it. But then later, science found out H.pylori has a key role in our health by modulating our immune response, and thus reducing our risk of allergies, asthma, preventing esophageal cancer and gastric reflux, and regulating appetite. Experiements even show its removal is associated with weight gain, which is now a chronic problem in the Western world.
What Can We DO
There are some very generic suggestions made by many studies on things we can do to support gut health.
- Avoid processed food, deli meats, and commercial condiments.
- Eat foods with fiber.
- Eat fermented food: yogurt, sauerkraut, kefir, Kim Chi, cheeses.
- Eat a wide variety of fruits, vegetables, whole grains, nuts.
- Only use antibiotics when they are absolutely medically necessary.
- If considering probiotics: make sure they have Lactobacillus and Bifidobacteria.
So here are some mistakes we make regarding our gut critters.
- Diets too focused on cutting calories only, which may not provide enough food-based fiber, vitamins, minerals, and nutrients we need for a healthy gut.
- Diets that eliminate complete food groups, which again removes nourishments from our diet and will effect our gut microbiome.
- Eating that becomes a routine of consuming the same foods, which also limits intake of nourishment so I focus instead on in-season, mutli-colored, and various world cuisines.
—Patty
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