Our Microbiome: How to Support Your Digestion

Have you ever wondered why so many people have digestive problems, are intolerant to certain foods, or even suffer from obesity, despite having already tried numerous diets? Countless microorganisms that inhabit our gut could be responsible—the microbiome. In this exciting post, 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 connected to it, and what can be done to support the microbiome in the long term.

The Microbiome at a Glance

Our body is full of exciting and multifaceted functions that we do not perceive at first glance. This also includes the gut, which is responsible for our digestion. What makes the gut special, however, are the numerous bacteria, viruses, fungi, and other microorganisms that inhabit it. The total number of these microorganisms makes up our microbiome. However, bacteria make up the majority of the microbiome. But the microbiome is not only at home in the gut; it lives everywhere in and on our body. You can find the tiny microorganisms, among other places, in the oral cavity, the lungs, or on the skin. Many people associate viruses and bacteria with “bad pathogens” that endanger our body. But not all are harmful. Many of the beneficial microbes are vital for our survival. 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 a different microbiome. No microbiome resembles another. 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, it is assumed that babies are born without a microbiome and acquire their mother's microbes at birth.

A special feature of the early childhood gut flora is that the gut is still largely uncolonized in the first weeks and months of life. However, this changes as we age, and the microbiome becomes increasingly mature.

What Happens During a Cesarean Section?

Many doctors generally advise women to give birth naturally, as this allows the child's microbiome to develop earlier and more comprehensively. However, one study found that breastfeeding offers an alternative way to pass 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 regulate the immune system in this way. “Harmful” gut bacteria do exactly the opposite. They produce lipopolysaccharides—chemical compounds that can lead to inflammation in the body—break down proteins, and release toxins. “As a marker for a stable microbiome in healthy individuals, the richness of bacteria is considered. Metabolic processes such as the fermentation of fiber are also a characteristic of a healthy microbial ecosystem,” says Prof. Dirk Haller, Scientific Director of the Symposium and Professor of Nutrition and Immunology at TU Munich, in one of his lectures. ³

Certain gut bacteria are able to produce vitamins such as vitamin K and B vitamins, which support the smooth functioning of metabolism. The microbiome also has a positive effect on intestinal peristalsis. These are the rhythmic muscle movements that our gut performs to facilitate the transport of food through the digestive tract. In addition, the microbiome is also necessary for protecting the intestinal mucosa. This prevents harmful bacteria and toxins from entering the bloodstream. Thus, we have a lot to thank our microbiome for—not for nothing, as 70% of our immune system is located within it.

How a Healthy Gut Flora Influences Our Health

Those who do not take care of their gut run the risk of weakening their 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 off intruders, as no crucial messenger substances would be released. This would prevent the regulation of metabolism in certain immune system 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 (cDC) play an essential role. These can quickly recognize 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 body-wide reaction activates T cells, which can then specifically fight the pathogens. The research team found that conventional dendritic cells (cDC) cannot trigger an immune response under germ-free conditions. This suggests that the microbiome therefore constantly sends signals that keep 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. In these conditions, an impaired immune system is often observed, which is caused by or accompanied by changes in the gut microbiome. ⁵

Dysbiosis can also cause the body to mistakenly attack its own tissue. This incorrect bodily reaction leads to the development of autoimmune diseases. And it goes even further: an imbalance in the gut microbiome can also frequently lead to leaky gut syndrome. In this case, 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 your microbiome and bring it back into balance is a balanced and diverse diet as well as a healthy lifestyle.

How Does a Disrupted Microbiome Manifest?

We have all undergone some antibiotic therapy. You probably noticed how severely your microbiome suffered after the therapy. Because antibiotics kill not only harmful bacteria but also good bacteria. This leaves a major imbalance. If you want to know how to rebuild your gut flora after a course of antibiotics, you can read this suitable post about it: Rebuilding Gut Flora—How to Regain Your Balance After Antibiotics.

An overly one-sided diet or a radical diet can also contribute to making the colonization of microbes less diverse than it should be. A disrupted microbiome usually manifests itself through stomach pain, constipation, diarrhea, a feeling of fullness, bloating, chronic fatigue, exhaustion, allergies, and skin problems. If you suffer from such symptoms over a prolonged period, you should urgently consult a doctor. They can test your microbiome and rule out other diseases that come with similar symptoms.

Why Do So Many Suffer from a Disrupted 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 suffer more frequently from microbiome imbalance and lack of diversity 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 a negative effect on health in the long term. Today, hidden sugar is found in almost every food product, which often goes unnoticed. Therefore, it is advisable to take a closer look at the nutritional table when purchasing a product.

Because we almost “need” the sweet taste nowadays, even fruit varieties are being bred to contain more sugar. Furthermore, the agricultural industry does not shy away from using more and more pesticides on fruit, vegetables, and grains, partly to combat pests, but also to increase shelf life. Unfortunately, these pesticides are pure chemical cocktails that poison our body and damage our microbiome. You can learn more about this topic here: Why Do We Suffer More Frequently from Vitamin and Mineral Deficiencies Today?

Those who sit more and more in their daily lives or generally do not move are doing nothing beneficial for their microbiome. Daily stress and pressure at work or in private life can also directly affect the gut and throw the microbiome out of balance. The gut functions like a second brain when processing emotional experiences and is highly attuned to emotions and feelings. In cases of severe anxiety, your gut may react with an upset stomach, for example. Many people often struggle with bothersome bloating. This can also be connected 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 you can get rid of it: This Is Why You Have Bloating—And THIS Is How You Get Rid of It

An unhealthy lifestyle such as smoking and alcohol consumption, as well as 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 bring the microbiome into balance and support the health-promoting bacteria, a healthy lifestyle and a balanced diet over a prolonged period are necessary. This process takes time and perseverance and does not happen overnight. The fact is that the Western diet damages our gut microbiome and weakens our immune system. Therefore, the Mediterranean diet offers a good option for strengthening the microbiome in a positive way. This diet has a preventive effect against many diseases and can support the immune system. The Mediterranean diet mainly favors fresh fruit and vegetables, whole grains, healthy fats, and proteins. But there are many more ways you can support your microbiome and, in turn, your digestion. We have compiled some tips for you:

• Fiber:
  Fiber reaches the large intestine undigested and is fermented there by certain bacteria. This fermentation process produces short-chain fatty acids that benefit the microbiome. Short-chain fatty acids also have anti-inflammatory effects. Furthermore, fiber contributes to a diverse microbiome. The more diverse our microbiome is, the better we feel. Fiber can also strengthen the intestinal barrier.
  
  
• Protein:
  Protein is vital for our body. Many people associate protein with muscle growth, but our gut and microbiome also benefit from it. 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 studied for four weeks. They were first fed a high-carbohydrate diet for two weeks and then a high-protein diet for two weeks. The protein-rich 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. Above all, the mice that consumed aromatic amino acids lost the most weight and body fat. This shows that protein can positively influence the microbiome and support gut health. ⁶ However, care should be taken not to consume excessive amounts of protein, as this can be harmful to our body.
  
  
• Healthy Fats:
  A new study by the University of California, San Francisco, found that a low-carbohydrate, high-fat ketogenic diet has effects on our microbiome. In a ketogenic diet, high-fat foods such as fish, meat, eggs, nuts, and healthy oils are favored. For the experiment, 17 overweight men either followed a conventional diet or a ketogenic diet for 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 fruits and vegetables contain fiber that supports the microbiome and the gut. Since fruit and vegetables are contaminated with pesticides today, organic products as well as seasonal and regional products should be favored. Growing your own products in the garden is also a good way to obtain fresh produce.
  
  
  
  
  
• Diverse Diet:
  Those who eat a diverse and balanced diet have a diverse microbiome. This, in turn, influences how a person reacts to certain foods. For example, when different people eat a banana, the nutrients are metabolized differently by each. Therefore, it is important to adapt your diet to meet individual needs and preferences. The more balanced and healthy the diet, the better!
  
  
• Avoid Sugar and Processed Foods:
  This is easier said than done, because our body has now become accustomed to high sugar levels. Not only the brain craves it, but so does our microbiome. It wants to continue being fed sugar. But sugar and processed foods damage 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 fruit, 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 believed to have antioxidant effects. They are also associated with promoting the good bacteria in the gut, thereby maintaining a diverse microbiome.
  
  
• Dietary Supplements:
  Dietary supplements offer an optimal alternative for obtaining probiotic or digestive-promoting active ingredients alongside your diet. Our products N°13 Digestive Complex with psyllium husk, 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 speed up digestion. Sufficient exercise can also strengthen the immune system and help with stress. Therefore, it is of great health importance to integrate regular exercise or, ideally, even sports into your daily life.
  
  
• Stress management:
  Even the smallest negative changes or inconveniences can trigger stress. Stress has adverse effects on the entire body, but especially on the gut and the microbiome. Due to the gut-brain axis, which represents a direct connection 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 reduce your stress levels. In this post, you will learn about methods you can use to effectively combat stress: Natural stress management for men and women: Tips for a relaxing holiday season
  
  
• Losing weight when overweight:
  Scientist Jeffrey Gordon found that the microbiome plays a significant role in the development of obesity. To investigate this, the microbiomes of human twins—one overweight and the other lean—were transplanted into mice. The results showed that the mice that received the overweight twin’s microbiome gained weight quickly, while the mice that received the lean twin’s microbiome remained lean. This finding shows that the microbiome is crucial for body weight and metabolism. ⁸
  
  In overweight people, the microbiome is out of balance, which also affects the immune system. Therefore, a long-term dietary change should be considered to strengthen the microbiome and lose weight.
  
  
• Regular microbiome tests:
  There are numerous laboratories that make it possible to examine the microbiome. The results you receive afterward are comprehensive and provide detailed insights into the state of your gut flora and the composition of the microbiome. You can discuss and analyze the results with your treating physician. This analysis can help you successfully change your diet and gain certainty about which foods you should better 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 promote the growth of beneficial bacterial species such as Bifidobacterium and Lactobacillus, thereby alleviating digestive problems and supporting the immune system. Prebiotics also influence the composition of the microbiome. Research shows that a high-fiber diet combined with probiotics can also be beneficial for cardiovascular health. ⁹
  
  Probiotic foods such as yogurt, kefir, or pickled vegetables, on the other hand, can provide the gut with beneficial bacteria and positively influence the microbiome. A probiotic diet is particularly recommended after antibiotic therapy. Well-known probiotic bacterial species 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 microbiome diversity and reduces inflammation. For the study, healthy adults were put on a 10-week diet in which they either received a diet with fermented or high-fiber foods. It was observed that microbiome diversity increased with the fermentation diet. Levels of several inflammatory proteins also decreased. ¹⁰
  
  
• Eating 30 plant varieties per week:
  Studies by the American Gut Project have found that people who incorporate more than 30 different plant foods into their daily diet each week have a more diverse gut microbiome than those who consume only 10 or even fewer. Eating 30 plant varieties per week promotes a higher number of beneficial bacteria that produce short-chain fatty acids, which can reduce the risk of colon cancer. ¹¹
  
  Dr. Shireen Kassam, professor, author, and founder and director of Plant-Based Health Professionals UK, said on this: “They found that participants who ate 30 or more different plant species per week had the most diverse—and therefore health-promoting—gut microbiome.” ¹²

What may initially sound like a lot is entirely manageable, because nuts, seeds, legumes, spices, and herbs are also included, in addition to fruits and vegetables.

Conclusion:

In conclusion, our microbiome is extremely important for our mental and physical well-being, as well as for the immune system, digestion, and metabolism. The good news is that our microbiome can change over and over again, and we can largely influence it ourselves. This requires a balanced and diverse diet, plenty of exercise, and good stress management. Patience and perseverance are especially crucial, because building up the microbiome takes time. However, the positive changes will be all the more effective for your overall well-being. 

Sources:

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