Your Gut Microbiome

By now, you’ve probably learned quite a bit about the trillions of microscopic organisms that call your digestive tract home–aka, your microbiome. The human microbiome is one of the hottest areas of scientific research.

Studies are pouring in as scientists rush to reveal the hidden mysteries of our tiny tummy companions—and what we’re learning is pretty darn amazing!

For example—did you know that your microbiome can affect your mood? Or that an imbalanced gut can contribute to GI issues like discomfort and bloating?

Or that a poor diet, misuse of antibiotics, stress, poor sleep, excess sugar, and many other things can lead to an imbalanced flora?

Fun fact: The microbiome has even caught the attention of NASA, which funds the Astronaut Microbiome Project. This project studies how living in space (aboard the International Space Station) affects our gut microbes, and the impact this has on the human immune system.

We’ve learned so much about the role our microbial friends—and foes—play. And, although we’ve just scratched the surface, study after study links the microbiome to your overall health and well-being.^1,2,3

Let’s talk the differences between prebiotics and probiotics, and why nurturing your microbiome is so important.⁴

Probiotics and Your Microbiome

Your microbiome is a delicate ecosystem that’s susceptible to the slightest changes to your diet, stress levels, and even routine.

These changes can be for the better, or worse. It depends on what you’re doing.

Probiotics benefit your microbiome by planting more of the good bacteria strains–such as Lactobacillus and Bifidobacterium–right where you need them. Think of these little gut warriors as extra recruits you’re calling in for duty.

Each day, your friendly gut microbes are up against brutal odds, fighting for food and space in order to survive.

Probiotics contain live bacteria cultures that can help tip those odds in your favor, and they can easily be found in foods you eat, as well as nutritional supplements.^5,6

Probiotics in Food

If you’re looking to add more probiotics to your diet, you can find them in many fermented foods, such as sauerkraut, pickles, kefir, kimchi, miso, yogurt, and some cheeses. Apple cider vinegar and kombucha are also good sources.

Since fermented foods may not be something you plan to eat daily, taking a probiotic supplement can also help you fill in the gaps. Keep in mind, probiotic bacteria can be killed by heat, stomach acid, or by simply expiring over time.

How to get the most out of your probiotic

To get the most from your probiotic supplements, be sure to follow the product care instructions. Store your probiotics in a cool and dry environment and look for a “delayed release capsule.”

What are Prebiotics?

Planting the seeds for a healthy microbiome is an excellent first step. But what should you do to nourish the friendly gut microbes you’ve already got?

That’s where prebiotics come in!

Prebiotics themselves are nothing new. They’ve been around for as long as fruits, vegetables, and other fiber-rich foods have been on the menu. However, the term “prebiotic” wasn’t first used until the mid-1990s.⁷

The definition of prebiotic has changed slightly over time but the most up to date definition is “A non-digestible compound that, through its metabolization by microorganisms in the gut, modulates the composition and/or activity of the gut microbiota, thus conferring a beneficial physiologic effect on the host.”⁸

Basically, it’s food substances we can’t digest that contribute to feeding healthy gut microbes, that in turn have a positive impact on the composition of all the microbes inhabiting our gut.

These food components are typically soluble plant fibers act like fertilizer for healthy gut microbes which use them as a food source.⁹

However, more recent research has shown that antioxidant polyphenols also function as prebiotics. What sets prebiotics apart is that they can stimulate the growth and activity of intestinal bacteria, which can help promote health and well-being.¹⁰

Additionally, not all fibers are considered prebiotic. Prebiotic fibers are classified as soluble fibers. Most typical fiber sources we think of in our diet are insoluble fibers, which is composed of a fiber called cellulose. Unlike cows, our digestive system doesn’t support large amounts of bacteria that breakdown this type of fiber.

Types of Prebiotics

There are several different types of prebiotic fibers, including Inulin, Oligosaccharides (OS), Fructo-oligosaccharides (FOS), Xylo-oligosaccharides (XOS), Galacto-oligosaccharides (GOS), Isomalto-oligosaccharides (IOS), arabinoxylan oligosaccharides (AXOS), glucomannan, galactomannan, pectin etc.¹¹

Prebiotic Foods

Many of these prebiotic fibers can be found naturally in vegetables and fruits like chicory, garlic, leeks, onions, asparagus, and more. Some can even be found in beans, lentils, and raw whole grains.

Fun fact: Nursing mothers provide their babies with their very first dose of healthy prebiotics through their breast milk!

Since so many foods are natural sources of prebiotics, you might be wondering why you’d ever need additional supplements.

Unfortunately, a large number of people consume little or no vegetables in their diet. In fact, a whopping 91 percent of the U.S. adult population isn’t coming close to the USDA’s recommendations of two to three servings of fruit and three to five servings of vegetables daily.¹²

Not consuming enough of prebiotic fiber leaves our good microbes in a bad situation. Without the right food, they struggle to survive–and that’s when the bad guys take over.

Why your gut health matters

Taking steps to weed, seed, feed and protect your microbiome is super important—and often overlooked!

The American diet alone makes it challenging to maintain the right balance within your microbiome. From artificial sweeteners hiding in foods to added sugars and simple carbs–there’s a lot of junk your digestive system is constantly dealing with.

This is why probiotics and prebiotics can be so beneficial. Just like your daily multivitamin, probiotics and prebiotics can help ensure your body has what it needs to stay healthy.

It’s true, more research is needed to fully understand the role the microbiome plays in our overall health. But evidence suggests your microbiome contributes to your digestive functions, mood, and even immune system function. Some researchers even call it the “microbe organ” because of the number of biochemical reactions and transformations it takes part in.¹³

That’s a pretty big deal. It means your microbiome doesn’t sit around idly. It’s even been compared to busy-bee organs like your liver–and you never neglect your liver, now would you?¹³ 

Of course not!

Do a healthy gut check to find out whether or not your microbiome is out of whack. Ask yourself if you’re experiencing any of the common symptoms of an unbalanced gut?

Common symptoms of an unbalanced gut include:

• Bloating, burping, and gas after meals
• Digestive issues
• Tiredness and fatigue
• Mental fog
• Immune challenges
• Weight gain
• Skin and nail concerns
• Poor mood
• And more!

How to improve your gut microbiome

The human microbiome is sensitive and needs daily care. But we’re not talking about a complete overhaul of your day-to-day, or anything that takes a lot of time or effort. In most cases, tending to your microbial “garden” only requires a few changes here and there within your everyday routine.

These simple steps can help you maintain a healthy gut:

1. Eat lots of fruits and veggies–especially those loaded with prebiotic fiber
2. Consume fermented foods (like sauerkraut, yogurt, and kefir) that are natural sources of probiotics
3. Add more legumes, beans, and other high-fiber foods into your diet
4. Reduce your sugar intake–a favorite food choice of unwanted yeasts and microbes
5. Use antibiotics only when necessary (they can kill off your friendly gut microbes)
6. Get more sleep (just two days of poor sleep can negatively impact your microbiome)
7. Exercise regularly and reduce your stress levels
8. Avoid artificial sweeteners in diet foods and beverages
9. Seed your microbiome with friendly strains of bacteria found in probiotics^*
10. Fill in the gaps and feed your healthy microbes with a prebiotic supplement^*

When it comes to your health–trust your gut. Literally. There are trillions of microbes living in your digestive system. Taking care of the good guys can help keep you feeling healthy and happy.

References

1. http://www.mdpi.com/2072-6643/7/1/17/htm
2. https://www.nasa.gov/mission_pages/station/research/experiments/1010.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528259/
4. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2036.2006.03042.x/full
5. http://jn.nutrition.org/content/142/5/962.short
6. http://ajcn.nutrition.org/content/73/2/361s.short
7. https://link.springer.com/article/10.1007/s13197-015-1921-1
8. https://www.ncbi.nlm.nih.gov/pubmed/25824997
9. https://www.ncbi.nlm.nih.gov/pubmed/26343880
10. http://www.nutrientsreview.com/carbs/oligosaccharides.html
11. https://www.ncbi.nlm.nih.gov/pubmed/16086074
12. http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.80.12.1443
13. http://www.anaturalhealingcenter.com/documents/Thorne/articles/intestinal_dysbiosis9-2.pdf
14. https://www.nature.com/articles/nature12820