Do you often feel gassy? Do you feel like you're full? Do you sometimes get strange stomach discomfort? Did you know that the reason for all this could be tiny creatures living inside your stomach that we can't see? In fact, the inside of our stomach is another little world. Today we're talking about this little world that is very important for our health, the 'Gut Microbiome'.
What is this Gut Microbiome?
Simply put, the collection of microorganisms that live inside your intestines is what we call the `Gut Microbiome`. Think of a beautiful garden. That garden has all kinds of trees, flowers, and plants. And so is this little world inside our stomach. It has trillions of microorganisms. Among them, the main ones are bacteria. But there are also viruses, fungi, and parasites.
The special thing about this is that your Gut Microbiome is unique to you . It's like your fingerprint. A baby first gets these microbes from their mother, when they're born and when they breastfeed. Then, new microbes are added to our bodies from things like the food we eat and the environment we live in. But at the same time, these good microbes can also be destroyed by some things.
Why is this important to us?
We have a symbiotic relationship with most of these microbes in our gut. That is, it is a mutually beneficial relationship. We give them a place to live and food, and in return, they perform many important services for our bodies. In addition, these good microbes also help control the harmful, disease-causing microbes that enter our bodies.
Think about your garden again. The good plants in that garden provide you with nutritious food and medicine. When the garden is healthy, you are healthy too. But if the soil becomes poor, if weeds grow, or if pests invade, the whole garden will be destroyed, right? Our Gut Microbiome is the same.
What are these friends in our stomachs doing?
These microbes work in conjunction with many of our body's systems. Some doctors say it's like another organ in our body. Let's take a look at some of the jobs these microbes do.
| Body system | What is done and its importance |
|---|---|
| Digestive system | It helps break down complex carbohydrates and fiber that our body cannot digest on its own. It produces essential vitamins like Vitamin B1, B9, B12, and Vitamin K. If we lose these, we can have major health problems. |
| Immune system | Our immune system is taught to recognize "this is a good friend, this is a bad enemy." It fights and controls disease-causing germs that enter our bodies. This reduces the frequency of getting sick. |
| Nervous system | Did you know that there is a direct connection between our gut and our brain? We call this the 'gut-brain axis'. Some bacteria help produce neurotransmitters like serotonin, which affect our mood. This can affect our mental health as well. |
| Endocrine system (hormones) | The cells in our gut produce hormones. These hormones control our blood sugar levels, hunger, and feelings of fullness. As a result, the balance of these microbes can affect conditions like diabetes and obesity. |
What if the balance of this Gut Microbiome is lost?
When the balance of these microorganisms is disrupted, meaning that the good bacteria decrease and the bad bacteria increase, we medically call this condition ``dysbiosis.`` This can happen in three main ways:
- Decreased levels of good, beneficial bacteria.
- An increase in the number of bad bacteria that can cause disease.
- Overall loss of diversity and balance of microorganisms.
When one of these three starts, the other two just start happening. Where there are no good bacteria, bad bacteria can easily take over.
What are the things that affect this balance?
1. The food we eat
Just like our garden, these microbes need good nutrition. Fiber-rich foods like vegetables, fruits, legumes, and whole grains are the favorite foods of these good bacteria. When they eat these, they produce things that are good for our bodies.
However, when we constantly eat processed foods that are high in sugar, fat, and artificial ingredients, we feed bad bacteria. It's like adding poison to your garden instead of fertilizing it.
2. Chemicals and medicines
Alcohol, cigarettes, and environmental toxins harm these good bacteria. Antibiotics in particular are a big deal. Antibiotics kill bacteria. But they don't discriminate between good and bad bacteria. So, using antibiotics when they're not needed can kill off our good bacteria.
3. Intestinal movement (Motility)
Your bowel movement also plays a role. If it's too fast (like diarrhea), the microbes don't have time to do their job. And if it's too slow (like constipation), the bad bacteria can overgrow.
Diseases Caused by Problems in the Gut Microbiome
There are a number of diseases that are directly and indirectly related to the imbalance of these microorganisms.
| Directly related diseases | Diseases that may be indirectly related |
|---|---|
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How do I know if there is a problem with my Gut Microbiome?
If you have symptoms like these frequently, it could be an imbalance in your gut microbiome.
- Stomach gas and pain
- Filling the stomach
- Indigestion
- Lower abdominal pain
- Diarrhea or constipation
The most important thing is, do not rely on the 'Gut Microbiome test kits' available online to diagnose yourself. The results of these tests are not yet medically useful. If you continue to have these symptoms, it is best to see your doctor for advice.
How do I keep my gut microbiome healthy?
This is really not a big or difficult thing. The main thing is to follow a healthy lifestyle.
1. Eat a healthy diet: Eat a diet rich in fiber, a variety of vegetables, fruits, legumes, and whole grains (like brown rice and oatmeal). These are the best foods for the good bacteria in your gut. Reduce your intake of sugar, oil, and artificial sweeteners as much as possible.
2. Probiotics and Prebiotics: Probiotics are live good bacteria. They are found in yogurt and non-dairy fermented foods. Prebiotics are fibers that feed these good bacteria. They are abundant in things like bananas, leeks, and garlic. If necessary, you can also take these as supplements, as advised by your doctor.
3. Antibiotics with caution: Use them only if prescribed by a doctor , and only for the prescribed period of time. Stop the habit of going to the pharmacy and asking for antibiotics even for a minor cold. You're killing your best friends.
There is still a lot of research going on about the Gut Microbiome. But what we already know is that the natural, fiber-rich diet our ancestors followed is important for our gut health. So, taking good care of these little friends in your gut is a great investment in your overall health.
Take-Home Message
- There are trillions of microorganisms in your gut that help keep you healthy. It's called the Gut Microbiome.
- Eating a variety of vegetables, fruits, and fiber-rich foods nourishes these good microbes.
- Reduce sugary, oily, and processed foods as much as possible. They feed bad microbes.
- Never use antibiotics without the advice of a doctor.
- If you have frequent gas, bloating, or other intestinal discomfort, do not self-treat and see your doctor.
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