Our Microbiome: How to Support Your Digestion

Have you ever wondered why so many people suffer from digestive problems, cannot tolerate certain foods, or even struggle with obesity despite having tried numerous diets? The countless microorganisms that inhabit our gut – the microbiome – could be responsible. In this exciting article, we want to introduce you to the complex topic of the microbiome. We will explain what functions the microbiome performs in the body, how our diet is related to it, and what you can do to support your microbiome in the long term.

The Microbiome at a Glance

Our body is full of exciting and multifaceted functions that we don't immediately perceive. This includes the gut, which is responsible for our digestion. What's special about the gut, however, 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. But the microbiome is not only native to the gut; it lives everywhere in and on our body. You can also find these small microorganisms in the oral cavity, lungs, or on the skin, among other places. Many associate viruses and bacteria with "evil pathogens" that endanger our body. But not all of them are harmful. Many of the beneficial microbes are vital for us. They play a central role in our health by supporting digestion, the 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 different microbiomes. No two microbiomes are alike. This highlights our individuality and shows how unique our organism is. It is controversial whether fetuses already have a microbiome in the womb. Nevertheless, it is emphasized that an unborn child most likely does not have a microbiome, as this would otherwise contradict the rules of microbiology and immunology. ¹Thus, the assumption is that babies are born without a microbiome and absorb the mother's microbes during birth.

A special feature of early childhood gut flora is that the gut is still quite uncolonized, 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 C-section?

Doctors generally advise women to give birth naturally, as this allows the infant's microbiome to develop earlier and more comprehensively. However, one study found that breastfeeding provides an alternative way to transmit essential microbes and their functions to the child, regardless of the mode of birth. ²

How Does the Microbiome Support Our Digestion?

The microbiome plays a very large role in digestion. The "good" bacteria help break down carbohydrates and produce short-chain fatty acids. Furthermore, these little helpers are responsible for stabilizing the intestinal barrier and thus regulating the immune system. The "harmful" gut bacteria do the exact opposite. They form lipopolysaccharides – chemical compounds that can lead to inflammation in the body – break down proteins, and release toxins. "The richness of bacteria is considered a marker of a stable microbiome in healthy individuals. Metabolic processes such as the fermentation of dietary fibers are also characteristic of a healthy microbial ecosystem," says Prof. Dirk Haller, scientific director of the symposium and chair of nutrition and immunology at TU Munich, in one of his lectures. ³

Certain gut bacteria are capable of producing vitamins like vitamin K and B vitamins, which support the smooth functioning of metabolism. The microbiome also has a positive effect on the peristalsis of the gut. These are the rhythmic muscle movements that our gut makes to facilitate the transport of food through the digestive tract. In addition, the microbiome is also necessary for the protection of the intestinal mucosa. This prevents harmful bacteria and toxins from entering the bloodstream. Thus, we have a lot to thank our microbiome for – it's not for nothing that the majority of our immune system, 70%, resides there.

How a Healthy Gut Flora Influences Our Health

Those who do not pay attention to their gut run the risk of weakening their immune system. The microbiome is designed to train the immune system to react to harmful organisms. Without gut bacteria, our body could not fight against invaders, as no crucial signaling molecules would be released. This would prevent the regulation of metabolism in certain immune cells. A research team led by BIH Professor Andreas Diefenbach at Charité investigated how the microbiome triggers immune responses to harmful pathogens. In the event of an immune response, so-called conventional dendritic cells (cDCs) play an essential role. These can quickly detect invading pathogens. The cells then secrete 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 T-cells, which can then specifically fight against the pathogens. The research team found that conventional dendritic cells (cDCs) cannot trigger an immune response under germ-free conditions. From this, it can be concluded that the microbiome constantly sends signals that keep the cDCs on alert. 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. Frequently, these disease patterns are accompanied by an impaired immune system, which arises from or is accompanied by changes in the gut microbiome. ⁵

In dysbiosis, it can also happen that the body mistakenly attacks its own tissues. This faulty reaction of the body leads to the development of autoimmune diseases. And it goes further: an imbalance of the gut microbiome can often also lead to leaky gut syndrome. Here, pathogens and toxins can enter the body through the intestinal mucosa and cause inflammation. This can result in diseases such as Crohn's disease. An important factor in how you can strengthen and rebalance your microbiome is a balanced and diverse diet, as well as a healthy lifestyle.

What Are the Signs of a Disturbed Microbiome?

We have all gone through several antibiotic therapies. You've probably noticed after the therapy how much your microbiome has suffered. Because antibiotics kill not only the harmful but also the good bacteria. This leaves a large imbalance. If you want to know how to rebuild your gut flora after an antibiotic course, you can read this relevant article: Rebuilding Gut Flora – How to Restore Your Balance After Antibiotics.

A diet that is too one-sided or a radical diet can also contribute to the colonization of microbes being less diverse than it should be. A disturbed microbiome usually manifests itself frequently through abdominal pain, constipation, diarrhea, bloating, flatulence, chronic fatigue, exhaustion, allergies, and skin problems. If you suffer from such symptoms for a longer period, you should urgently consult a doctor. They can test your microbiome and rule out other diseases with similar symptoms.

Why Do So Many Suffer from a Disturbed Microbiome?

The reasons why more and more people suffer from a poor microbiome are as diverse as the composition of these microorganisms themselves. People living in Western countries more frequently experience imbalance and lack of diversity in their microbiomes than those in traditional societies. This results from the Western diet, which is often rich in sugar, processed foods, and unhealthy fats. This can have long-term negative effects on health. Nowadays, hidden sugar is found in almost every food, often without being noticed. Therefore, it is advisable to look closely at the nutrition label when purchasing a product.

Because we almost "need" the sweet taste nowadays, even fruit varieties are bred to contain more sugar. Furthermore, the agricultural industry does not shy away from using more and more pesticides on fruits, vegetables, and grains, partly to combat pests, but also to increase shelf life. Much to our detriment, as these pesticides are pure chemical cocktails that poison our bodies and damage our microbiome. You can find out more about this topic here: Why do we increasingly suffer from vitamin and mineral deficiencies today?

Those who sit more in everyday life or generally do not move do nothing beneficial for their microbiome. Daily stress, pressure in work or private life can also directly affect the gut and throw the microbiome out of balance. The gut functions like a second brain when experiencing emotions and perceives emotions and feelings very strongly. In cases of strong anxiety, your gut can react with stomach upsets, for example. A large number of people often struggle with annoying bloating. This can also be related to an imbalance in the microbiome, as the balance of gut bacteria has been disrupted. You can read in this article why so many people suffer from bloating and how to get rid of it: That's why you have a bloated belly - and THIS is how you get rid of it

An unhealthy lifestyle such as smoking, alcohol, and environmental factors can also affect 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?

To balance the microbiome and support beneficial bacteria, a healthy lifestyle and a balanced diet are necessary over a longer period. This process requires time and perseverance and doesn't happen overnight. The fact is that the Western diet harms our gut microbiome and weakens our immune system. A good option to strengthen the microbiome in a positive way is the Mediterranean diet. This eating pattern acts preventatively against many diseases and can boost the immune system. The Mediterranean diet primarily favors fresh fruits and vegetables, whole grains, healthy fats, and proteins. But there are many more ways you can support your microbiome and thus your digestion. We have compiled some tips for you:

• Fiber:
  Fiber passes undigested into the large intestine, where it is fermented by certain bacteria. This fermentation process produces short-chain fatty acids that benefit the microbiome. These short-chain fatty acids also have anti-inflammatory effects. Furthermore, fiber contributes to a diverse microbiome. The more diverse our microbiome, the better we feel. Fiber 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. For this research, mice were studied for four weeks. They were first fed a high-carbohydrate diet for two weeks, followed by a high-protein diet for two weeks. The protein-rich diet was also enriched with various amino acids.
  
  The researchers observed that the mice on the high-protein diet lost weight and their microbiome changed. Especially the mice that consumed aromatic amino acids lost the most weight and body fat. This shows that proteins can positively influence the microbiome and support gut health. ⁶ However, one should be careful not to consume proteins in excess, as this can be harmful to our body.
  
  
• Healthy Fats:
  A new study by the University of California, San Francisco, has found that a low-carbohydrate, high-fat ketogenic diet affects our microbiome. In a ketogenic diet, high-fat foods such as fish, meat, eggs, nuts, and healthy oils are preferred. For the experiment, 17 overweight men underwent either a conventional diet or a ketogenic diet for a period of two months. The research showed positive changes in the composition of the gut microbiome. ⁷
  
  
• Fruits and Vegetables:
  Fruits and vegetables can also positively change our microbiome and increase microbiome diversity. Many fruits and vegetables contain fiber that supports the microbiome and the gut. Since fruits and vegetables are contaminated with pesticides today, organic, seasonal, and regional products should be preferred. Growing your own produce in your garden is also a good way to get fresh products.
  
  
  
  
  
• Diverse Diet:
  Those who eat a diverse and balanced diet have a diverse microbiome. This, in turn, also influences how a person reacts to certain foods. If different people, for example, eat a banana, the nutrients will be processed differently by everyone. Therefore, it is important to adjust one's diet to 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 bodies have now become accustomed to high sugar levels. Not only does the brain crave it, but so does our microbiome. It wants to continue to be fed with sugar. But sugar and processed foods harm not only our microbiome but also our entire body and health. Frequent and excessive consumption leads to many diseases.
  
  
• Polyphenols (Secondary Plant Compounds):
  Polyphenols, so-called secondary plant compounds, are found in fruits, vegetables, or tea, among other things. These chemical compounds are often responsible for color and taste and serve to protect the plant from enemies or UV radiation. Secondary plant compounds are said to have an antioxidant effect. They are also associated with promoting good bacteria in the gut to maintain a diverse microbiome.
  
  
• Dietary Supplements:
  Dietary supplements offer an optimal alternative to obtain probiotic or digestion-promoting active ingredients in addition to nutrition. Our products N°13 Digestive Complex with psyllium husks, fennel, and caraway and N°15 Bacterial Cultures with 23 bacterial strains are specially designed to support this need and strengthen your gut flora.
  

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• Exercise:
  Regular activities and sufficient exercise can help boost metabolism and accelerate digestion. In addition, enough exercise can strengthen the immune system and help with stress. Therefore, it is of great health importance to integrate regular exercise sessions or, ideally, even sports into your daily routine.
  
  
• Stress Management:
  Even the smallest negative changes or inconveniences can trigger stress. Stress has burdensome effects on the entire body, but mainly on the gut and the microbiome. Due to the gut-brain axis, which is a direct connection between the gut and the brain, stress and the resulting cortisol release can increase the number of "bad" bacteria in the gut and decrease the number of "good" bacteria.
  
  Good stress management and regular breaks in everyday life can help 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 relaxed holidays
  
  
• Lose weight if overweight:
  The scientist Jeffrey Gordon found that the microbiome plays a significant role in the development of obesity. To investigate this, the microbiome of human twins - one obese and one lean - was transplanted into mice. The results showed that the mice that received the microbiome of the obese twin quickly gained weight, while mice that received the microbiome of the lean twin remained lean. This finding shows that the microbiome is crucial for body weight and metabolism. ⁸
  
  In obese people, the microbiome is out of balance, which also affects the immune system. Therefore, a long-term change in diet should be considered to strengthen the microbiome and enable weight loss.
  
  
• Regular Microbiome Tests:
  There are numerous laboratories that make it possible to examine the microbiome. The results you then receive are comprehensive and offer precise insights into the condition of your gut flora and the composition of the microbiome. You can discuss and analyze these results with your treating physician. This analysis can help you 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 then be taken.
  
  
• Prebiotic and Probiotic Foods:
  Prebiotics are considered very helpful for our microbiome. Prebiotic foods include onions, garlic, and asparagus, among others. Studies suggest that prebiotics such as inulin and fructans can promote the growth of good bacterial species such as Bifidobacterium and Lactobacillus, thereby alleviating digestive problems and boosting the immune system. In addition, prebiotics influence the composition of the microbiome. Research shows that a high-fiber diet combined with probiotics can also be healthy for the cardiovascular system. ⁹
  
  Probiotic foods such as yogurt, kefir, or pickled vegetables, on the other hand, can provide beneficial bacteria to the gut and positively influence the microbiome. Probiotic nutrition is particularly recommended after antibiotic therapy. Known types of probiotics are Bifidobacterium and Lactobacillus.
  
  
• Fermented Foods:
  A clinical study by the Stanford School of Medicine found that a diet rich in fermented foods such as yogurt, kefir, kimchi, or other pickled vegetables increases the diversity of the microbiome and reduces inflammation. For the study, healthy adults were subjected to a 10-week diet, receiving either a diet of fermented or high-fiber foods. It was observed that the fermentation diet increased microbiome diversity. The values of some inflammatory proteins also decreased. ¹⁰
  
  
• Consumption of 30 Plant Varieties per Week:
  Studies by the American Gut Project have shown that people who incorporate more than 30 different plant-based foods into their daily diet weekly have a more diverse gut microbiome than those who consume only 10 or fewer. Consuming 30 plant varieties per week promotes a higher number of healthy bacteria that produce short-chain fatty acids, which can minimize the risk of colon cancer. ¹¹
  
  Dr. Shireen Kassam, professor, author, and founder and director of Plant-Based Health Professionals UK, said: "They found that participants who ate 30 or more different plant species per week had the most diverse – and thus health-promoting – gut microbiome." ¹²

While this may sound like a lot at first, it is definitely achievable, because in addition to vegetables and fruits, nuts, seeds, legumes, and spices and herbs also count.

Conclusion:

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

Sources:

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