Gut Microbiome 101

The gut microbiome, a complex ecosystem within our gastrointestinal tract, plays a pivotal role in health and disease.

What is the Gut Microbiome?

The gut microbiome is a complex community of microbes, including bacteria, viruses, and fungi, living within our intestinal tract. These tiny organisms are essential for maintaining healthy functions in the body including digestion, immune support, and gut-brain communication. The specific species living within individuals can vary from person to person, especially in those living in westernized versus non-westernized lifestyles.

Our microbiome intricately interacts with the mucus that lines our intestines. These mucus layers perform 2 important functions:

Acts as a protective barrier to keep microbes away from our intestinal cells
Provides a nutrient-rich environment where beneficial microbes can thrive

In return, these microbes help maintain integrity of the intestinal lining, preventing harmful microbes from crossing into the bloodstream and inducing inflammation.

Understanding Gut Dysbiosis & Disease

Your overall health is greatly impacted by the state of your gut microbiome. In fact, scientists have discovered that the gut microbiome plays a key role in diseases such as inflammatory bowel disease (IBD), metabolic disorders, and mental illness. When our microbiome is in balance, it maintains a symbiotic relationship with the host by aiding in digestion and immunity. However, an imbalanced microbiome, can result in more harmful bacteria overpopulating the gut and triggering chronic inflammation. This state is often referred to as “gut dysbiosis”. There are several factors that contribute to gut dysbiosis including over usage of antibiotics, unhealthy diets high in ultra-processed food, and even stress.

The foods we eat play a key role in shaping our gut microbiome. Plant-based dietary fibres are a common source of fuel for beneficial bacteria in which they ferment to produce short-chain fatty acids (SCFAs) such as butyrate, acetate and propionate. SCFAs are vital for gut health - they improve barrier integrity (i.e. reduce "leaky gut"), provide energy to cells lining our intestine, and help in maintaining the mucus barrier, controlling inflammation and fighting pathogens. A diet rich in diverse fibres can therefore help support a healthy microbiome, which will in turn promote overall health.