Our microbiome: how to support your digestion

Have you ever wondered why so many people have digestive problems, cannot tolerate certain foods or even suffer from obesity, even though they have been on numerous diets? Countless microorganisms that colonise our gut - the microbiome - may be responsible for this. In this exciting article, we would like to introduce you to the complex topic of the microbiome. We explain what functions the microbiome fulfils in the body, how our diet is linked to it and what you can do to support the microbiome in the long term.

The microbiome at a glance

Our body is full of exciting and multifaceted functions that we don't even realise at first glance. This includes the gut, which is responsible for our digestion. But what makes the gut so special are the numerous bacteria, viruses, fungi and other microorganisms that inhabit it. The total number of these microorganisms forms our microbiome. However, bacteria make up the largest part of the microbiome. However, the microbiome is not only at home in the gut, but lives everywhere in and on our body. You can also find these tiny microorganisms in the oral cavity, in the lungs or on the skin. Many people associate viruses and bacteria with "evil pathogens" that endanger our bodies. But not all of them are harmful. Many of the beneficial microbes are essential for our survival. They play a central role in our health by supporting our digestion, immune system and metabolism. The composition of the microbiome can even influence our emotions and hormones.

What is particularly exciting is that we humans all have a different microbiome. No two microbiomes are alike. This emphasises our individuality and shows how unique our organism is. It is controversial whether foetuses already have a microbiome in the womb. Nevertheless, it is emphasised that an unborn child most probably does not have a microbiome, as this would otherwise contradict the rules of microbiology and immunology. ¹ It is therefore assumed that babies are born without a microbiome and ingest the mother's microbes at birth.

A special feature of early childhood intestinal flora is that the intestine is still quite uncolonised, especially in the first weeks and months of life. However, this changes with age and the microbiome matures more and more.

What happens during a caesarean section?

Many doctors usually advise women to give birth to their child naturally, as this allows the child's microbiome to develop earlier and more fully. However, one study found that breastfeeding o;ers an alternative way of passing on essential microbes and their functions to the child, regardless of the birth method. ²

How does the microbiome support our digestion?

The microbiome plays a very important role in digestion. The "good" bacteria help to break down carbohydrates and produce short-chain fatty acids. The little helpers are also responsible for stabilising the intestinal barrier and regulating the immune system in this way. The "harmful" intestinal bacteria have exactly the opposite e;ect. They form lipopolysaccharides - chemical compounds that can lead to inflammation in the body - break down proteins and release toxins.

"The abundance of bacteria is a marker for a stable microbiome in healthy people. Metabolic processes such as the fermentation of dietary fibres are also a feature of a healthy microbial ecosystem," says Prof Dirk Haller, Scientific Director of the symposium and Chair of Nutrition and Immunology at the Technical University of Munich, in one of his presentations. ³

Certain intestinal bacteria are able to produce vitamins such as vitamin K and B vitamins, which support the smooth running of the metabolism. The microbiome also has a positive effect on intestinal peristalsis. These are the rhythmic muscle movements that our intestines perform to facilitate the transport of food through the digestive tract. The microbiome is also necessary for the protection of the intestinal mucosa. This prevents harmful bacteria and toxins from entering the bloodstream. We therefore have a lot to thank our microbiome for - it is not for nothing that 70% of our immune system is located in it.

How a healthy gut flora influences our health

If you don't take care of your gut, you run the risk of weakening your immune system. The microbiome is designed to train the immune system so that it can react to harmful organisms. Without gut bacteria, our body would not be able to fight o; invaders as no crucial messenger substances would be released. As a result, the regulation of metabolism in certain cells of the immune system cannot take place. A research team led by BIH Professor Andreas Diefenbach at Charité has investigated how the microbiome triggers immune responses to harmful pathogens. In the case of an immune response, so-called conventional dendritic cells (cDC) play an essential role. These can quickly recognise invading pathogens. The cells then release a specific messenger substance - cytokines. At the same time, they break down the pathogens and then display them on their cell surface to activate the immune system. This endogenous reaction activates the T cells, which can then fight the pathogens in a targeted manner. The research team discovered that conventional dendritic cells (cDC) are unable to trigger an immune response under germ-free conditions. It can therefore be concluded that the microbiome is constantly sending signals that put the cDCs on standby.⁴

An imbalance in the composition of the microbiome (dysbiosis) could therefore have alarming consequences. This dysbiosis can lead to diseases such as obesity, certain types of cancer, type 2 diabetes or cardiovascular diseases. An impaired immune system is often observed in these diseases, which is caused by or accompanied by changes in the gut microbiome. ⁵ Dysbiosis can also cause the body to mistakenly attack the body's own tissue. This incorrect reaction of the body leads to the development of autoimmune diseases. And there's more: an imbalance in the gut microbiome can often lead to leaky gut syndrome. Pathogens and toxins can enter the body via the intestinal mucosa and cause inflammation. This can result in diseases such as Crohn's disease. An important factor in strengthening and rebalancing your microbiome is a balanced and varied diet and a healthy lifestyle.

How does a disturbed microbiome manifest itself?

We've all been through a few antibiotic therapies. You've probably noticed how much your microbiome has suffered after the treatment. This is because antibiotics not only kill o; the harmful bacteria, but also the good ones. This leaves you with a major imbalance. A diet that is too unbalanced or a radical diet can also contribute to the microbial colonisation being less diverse than it should be. A disturbed microbiome usually manifests itself in abdominal pain, constipation, diarrhoea, bloating, flatulence, chronic fatigue, exhaustion, allergies and skin problems. If you suffer from these symptoms over a longer period of time, you should urgently consult a doctor. They can test your microbiome and rule out other illnesses that are associated with similar symptoms.

Why do so many people suffer from a disturbed microbiome?

The reasons why more and more people are suffering from a poor microbiome are as varied as the composition of these microorganisms themselves. People who are native to Western countries are more likely to suffer from imbalances and imbalances in the microbiome than in traditional societies. This is a result of the Western diet, which is often high in sugar, processed foods and unhealthy fats. This can have a negative impact on health in the long term. Nowadays, there is hidden sugar in almost every food, which is often not even realised. It is therefore advisable to take a closer look at the nutritional table when buying a product.

Because we almost "need" the sweet flavour these days, even fruit varieties are being bred to contain more sugar. In addition, the agricultural industry does not shy away from using more and more pesticides on fruit, vegetables and cereals to control pests on the one hand, but also to increase shelf life on the other. Unfortunately for us, these pesticides are pure chemical cocktails that poison our bodies and damage our microbiome. You can find out more about this topic here: Why are we increasingly suffering from vitamin and mineral deficiencies these days?

Anyone who sits more and more in everyday life or does not move in general is not doing anything beneficial for their microbiome. Stress in everyday life, pressure at work or at home can also have a direct impact on the gut and imbalance the microbiome. The gut functions like a second brain when it comes to emotional feelings and is very sensitive to emotions and feelings. If you are very anxious, your gut can react with an upset stomach, for example. The majority of people often struggle with an annoying bloated stomach. This can also be linked to an imbalance in the microbiome, as the balance of gut bacteria is upset. Read this article to find out why so many people suffer from bloating and how you can get rid of it: Here's why you are bloated - and how to finally stop it. An unhealthy lifestyle such as smoking, alcohol and environmental factors can also influence the health of the microbiome. However, a large part of the microbiome is determined by genetic factors.

How can the microbiome and digestion be supported?

A healthy lifestyle and a balanced diet over a longer period of time are necessary to bring the microbiome into balance and support the bacteria that promote health. This process takes time and perseverance and does not happen overnight. The fact is that the Western diet is damaging our gut microbiome and weakening our immune system. The Mediterranean diet is therefore a good option for strengthening the microbiome in a positive way. This diet has a preventative effect against many diseases and can boost the immune system. The Mediterranean diet favours fresh fruit and vegetables, wholegrain products, healthy fats and proteins. But there are many more ways in which you can support your microbiome and therefore your digestion. We have put together some tips for you:

• Dietary fibre:
  Fibre reaches the large intestine undigested and is fermented there by certain bacteria. This fermentation process produces short-chain fatty acids that benefit the microbiome. The short-chain fatty acids also have an anti-inflammatory effect. Fibre also contributes to a diverse microbiome. The more diverse our microbiome is, the better we feel. Fibre can also strengthen the intestinal barrier.
  
  
• Proteins:
  Proteins are vital for our body. Many associate proteins with muscle growth, but our gut and microbiome also benefit from them. A study by the University of Illinois Chicago investigated the effect of a high-protein diet on the microbiome. As part of this research, mice were examined for four weeks. They were first fed a high-carbohydrate diet for a fortnight and then a high-protein diet for a fortnight. The high-protein diet was also enriched with various amino acids.
  
  The researchers observed that the mice lost weight on the high-protein diet and that their microbiome changed. In particular, the mice that consumed aromatic amino acids lost the most weight and body fat. This shows that proteins have a positive influence on the microbiome and can support intestinal health. ⁶ However, care should be taken to ensure that proteins are not consumed in excess, as this can be harmful to our bodies.
  
  
• Healthy fats:
  A new study by the University of California, San Francisco, has found that a low-carb, high-fat ketogenic diet has an impact on our microbiome. A ketogenic diet favours high-fat foods such as fish, meat, eggs, nuts and healthy oils. For the experiment, 17 overweight men underwent either a conventional diet or a ketogenic diet over a period of two months. The research showed positive changes in the composition of the gut microbiome. ⁷
  
  
• Fruit and vegetables:
  Fruit and vegetables can also positively change our microbiome and increase microbiome diversity. Many types of fruit and vegetables contain fibre, which supports the microbiome and the gut. As fruit and vegetables are nowadays contaminated with pesticides, organic, seasonal and regional products should be favoured. A good way to get fresh produce is to grow it in your own garden.
  
  
  
• Versatile nutrition:
  People who eat a varied and balanced diet have a diverse microbiome. This in turn also influences how a person reacts to certain foods. If different people eat a banana, for example, the nutrients are utilised differently by each person. It is therefore important to adapt your diet so that it meets your individual needs and preferences. The more balanced and healthier the diet, the better!
  
  
• Avoid sugar and processed foods:
  This is easier said than done, as our body has become accustomed to the high amounts of sugar. It's not just the brain that craves it, but also our microbiome. It wants to continue to be fed with sugar. However, sugar and processed foods are not only harmful to our microbiome, but also to our entire body and health. Frequent and excessive consumption leads to many diseases.
  
  
• Polyphenols (secondary plant substances):
  Polyphenols, so-called secondary plant substances, are found in fruit, vegetables and tea, among other things. These chemical compounds are often responsible for the colour and taste and serve to protect the plant from enemies or UV radiation. The secondary plant substances are said to have an antioxidant effect. They are also associated with promoting good bacteria in the gut in order to maintain a diverse microbiome.
  
  
• Food supplements:
  Food supplements offer an ideal alternative for obtaining probiotic or digestive active ingredients alongside your diet. Our products N°13 Colon Complex with psyllium husks, fennel and caraway and N°15 Biotics with 23 probiotic strains are specially designed to support this need and strengthen your intestinal flora.
  

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• Movement:
  Regular activity and sufficient exercise can help to boost the metabolism and speed up digestion. Sufficient exercise can also strengthen the immune system and help with stress. It is therefore very important for your health to integrate regular exercise sessions or, ideally, even sport into your everyday life.
  
  
• Stress management:
  Even the smallest negative changes or discomfort can trigger stress. Stress has stressful effects on the entire body, but mainly on the gut and the microbiome. Due to the gut-brain axis, which is a direct link between the gut and the brain, stress and the resulting release of cortisol can increase the number of "bad" bacteria in the gut and reduce the number of "good" bacteria. Good stress management and regular breaks in everyday life can help to reduce your stress levels. You can find out which methods you can use to effectively combat stress in this article: Natural stress management for men and women: tips for a relaxed festive season
  
  
• Lose weight if you are overweight:
  Scientist Jeffrey Gordon discovered that the microbiome plays a significant role in the development of obesity. To investigate this, the microbiome of human twins - one overweight and the other slim - was transplanted into mice. The results showed that the mice that received the microbiome from the overweight twin gained weight rapidly, while mice that received the microbiome from the lean twin remained lean. This finding shows that the microbiome is crucial for body weight and metabolism. ⁸ In overweight people, the microbiome is imbalanced, which also affects the immune system. A long-term change in diet should therefore be considered in order to strengthen the microbiome and lose weight.
  
  
• Regular microbiome tests:
  There are numerous laboratories that make it possible to analyse the microbiome. The results you receive afterwards are comprehensive and offer precise insights into the state of your intestinal flora and the composition of your microbiome. You can discuss and analyse the results with your doctor. This analysis can help you to successfully change your diet and gain certainty about which foods you should avoid. Another advantage is that risks such as leaky gut syndrome can be identified and appropriate measures can be taken.
  
  
• Prebiotic and probiotic foods:
  Prebiotics are considered to be very helpful for our microbiome. Prebiotic foods include onions, garlic and asparagus. Studies believe that prebiotics such as inulin and fructans promote the growth of good bacteria species such as Bifidobacterium and Lactobacillus, which can alleviate digestive problems and boost the immune system. Prebiotics also influence the composition of the microbiome. Research shows that a high-fibre diet in combination with probiotics can also be healthy for the cardiovascular system. ⁹
  
  Probiotic foods such as yoghurt, kefir or pickled vegetables, on the other hand, can provide the gut with beneficial bacteria and have a positive effect on the microbiome. A probiotic diet is particularly recommended after antibiotic therapy. Well-known types of probiotics are Bifidobacterium and Lactobacillus.
  
  
• Fermented foods:
  A clinical study from the Stanford School of Medicine has found that a diet rich in fermented foods such as yoghurt, kefir, kimchi or other pickled vegetables increases the diversity of the microbiome and reduces inflammation. For the study, healthy adults were exposed to a 10-week diet containing either fermented or high-fibre foods. It was observed that the microbiome diversity increased with the fermentation diet. The levels of some inflammatory proteins also decreased. ¹⁰
  
  
• The consumption of 30 plant varieties per week:
  Studies by the American Gut Project have shown that people who include more than 30 different plant foods in their daily diet have a more diverse gut microbiome than those who eat only 10 or even less. Eating 30 types of plants per week promotes a higher number of healthy bacteria that produce short-chain fatty acids, which can minimise the risk of bowel cancer. ¹¹
  
  Dr Shireen Kassam, professor, author and founder and director of Plant-Based Health Professionals UK said: "They discovered that participants who ate 30 or more different types of plants per week had gut microbiomes that were the most diverse – and hence health promoting". ¹²

What sounds like a lot at first is actually quite feasible, because in addition to fruit and vegetables, nuts, seeds, pulses, spices and herbs are also included.

Conclusion:

In conclusion, our microbiome is hugely important for our mental and physical well- being as well as for our immune system, digestion and metabolism. The good news is that our microbiome can always change and we can largely influence it ourselves. This requires a balanced and varied diet, plenty of exercise and good stress management. Patience and perseverance are particularly important, as it takes time to build up the microbiome. However, the positive changes are all the more effective for your holistic well-being.

Sources:

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