Introduction:
The human gut comprises trillions of bacteria, viruses, and fungi, collectively known as the microbiome. Some bacteria are associated with diseases; others are extremely important for the immune system, heart weight, and many other health aspects.
What Is the Gut Microbiome?
Microorganisms include viruses, bacteria, fungi, and other microscopic living creatures from the gut microbiome. Trillions of these microbiomes exist mostly in the intestine and inside the skin. The caecum is the pocket in the large intestine that stores these microbes out of all the microorganisms which stay inside the body. Bacteria are studied the most. It is a funny fact that bacterial cells are more in number than human body cells in our body. There are approximately 40 trillion bacterial cells in our body and only around 30 trillion human cells.
How Does Gut Microbiome Affect Our Body?
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The gut microbiome starts affecting the body the moment an individual is born. The first exposure to microbes happens when an infant passes through the mother's birth canal. Even in the womb, the fetus may have some exposure to microbes.
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As the child grows, the gut microbiome starts diversification. High microbial diversity is very good for an individual's health.
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Digestion of Breast Milk: The bacteria that first begin to grow inside a baby's intestine are known as bifidobacteria. They help digest the healthy sugars in breast milk, which are important for the child's growth.
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Control Immune System: The gut microbes also regulate the immune system by communicating with the body's immune cells. They control the reaction of immune cells toward any infection or inflammation in the body.
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Digesting Fibers: Some bacteria help to digest fibers by producing short-chain fatty acids, which play an important role in gut health. These fibers may help to prevent diabetes, heart disease, and weight loss.
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Control Brain Health: Some of the research suggests that the gut microbiome also has an impact on brain functioning.
What Happens When the Gut Microbiome Is Decreased?
The condition in which gut microbes are decreased, leading to an increase in pro-inflammatory species in the body, is known as dysbiosis. The imbalance in microbial diversity can trigger inflammation and produce genotoxins and carcinogenic metabolites. It is also characterized by the impaired epithelial barrier and decreased regulatory T-cells in the gut mucosa. The symptoms include abdominal spasms, bloating, and dysplasia of the mucosal surface.
What Are the Different Types of Dysbiosis?
Types of Dysbiosis: There are three types of dysbiosis depending on the loss of microbiota:
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Type 1: Dysbiosis type is when good bacteria are lost from the gut.
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Type 2: Excessive growth of harmful bacteria in the stomach.
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Type 3: Dysbiosis in which both good and bad bacteria are lost from the gut microbiome diversity.
What Are the Causes of Decreased Gut Microbiome?
Any interruption in the balance of microbes can cause dysbiosis.
Some of the reasons behind this disbalance are:
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Increase in intake of sugar, protein, or food additives.
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Accidental consumption of some chemicals such as pesticides on unwashed fruits and vegetables.
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Administration of some antibiotics can affect the gut flora and cause imbalance.
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Weakening of immunity due to increased stress or anxiety.
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Excess consumption of alcoholic beverages.
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Poor dental hygiene can allow bacterial imbalance in the mouth.
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Exposure to harmful bacteria due to unprotected sex.
How Does the Gut Microbiome Affect the Heart?
The gut microbiome has many effects on the heart, including both good and bad. The good effect includes promoting good high-density lipids, cholesterol, and triglycerides. The bad effects of the gut microbiome include the production of N-oxide (TMAO), which increases the risk of heart disease.
How Does Gut Microbiome Affect Brain Health?
The gut microbiome affects the health of the brain in two different ways:
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Some bacterial species help to produce chemicals in the brain known as neurotransmitters. For example, serotonin is an antidepressant neurotransmitter that is produced in a maximum amount in the gut.
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The other way of affecting brain health is through millions of nerves in the gut connected to the gut microbiome. They can control the messages sent to the brain.
How to Improve Gut Microbiome?
Some of the steps which should be followed to maintain a healthy gut microbiome are:
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Eating a Diverse Range of Foods: Consumption of food such as legumes, beans, or fruit which contain lots of fiber, helps to diversify the gut microbiome.
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Avoiding Artificial Sweeteners: Some studies have stated that artificial sweeteners such as aspartame increases blood sugar levels by encouraging the growth of unhealthy microbes like Enterobacteriaceae in the gut microbiome.
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Consumption of Fermented Foods: Foods such as yogurt, which are made with fermentation, contain healthy bacteria, mainly lactobacilli which helps to reduce disease-causing species in the gut.
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Eating Prebiotic Foods: Consumption of prebiotic foods which help to stimulate the growth of healthy bacteria is advisable. These foods include bananas, asparagus, oats, and apples.
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Breastfeeding for at Least Six Months: It is very important for the mother to breastfeed the child for at least six months as breast milk is very important for developing the gut microbiome.
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Consumption of Polyphenols-Rich Food: Polyphenols are plant compounds found in red wine, dark chocolates, olive oil, and whole grains. The microbiome breaks down polyphenols to stimulate healthy bacterial growth.
Conclusion:
Gut microbiomes are healthy microorganisms that live inside our gut in the intestine. They are responsible for many body functions, such as food digestion, maintaining heart and brain health, and developing immunity. Maintaining gut microbiomes is important by eating a healthy and fibrous diet.
