Did you know? The food we eat affects the diversity of microorganisms in the gut—over 100 trillion tiny living beings working to keep us healthy from the inside out.
The gut microbiome is a community of bacteria, fungi, viruses, and other microorganisms living together in our digestive system. They outnumber the cells in the human body, and amazingly, everyone has their own unique microbial fingerprint.
Many people think that good gut microbes only help digest food, but in fact, beneficial gut microbes also stimulate the immune system, prevent infections, act as antioxidants, inhibit cancer development, reduce cholesterol levels, and there is credible evidence supporting their role in regulating fat and body weight.
‘Probiotics’ Beneficial Microorganisms for the Body
When it comes to microorganisms, many people are familiar with the term “probiotics,” which are naturally living microbes in the digestive system that play an important role in promoting various aspects of health. They have special properties, such as being able to withstand stomach acid and bile salts.
They help inhibit the growth of pathogens, stimulate the body’s immune system, and reduce the risk of colon cancer when consumed in appropriate amounts. Common strains include Bifidobacterium and Lactobacillus, which have significant health effects and are commonly found in fermented milk, yogurt, kimchi, tempeh, and more.
‘Prebiotics’ Food for Microorganisms
We can easily take care of our gut microbes through diet. “Prebiotics” are nutrients that are not digested in the stomach or small intestine but pass through to the large intestine to serve as food for the microbes.
They promote the growth of beneficial microbes and come from natural sources such as garlic, onions, bananas, etc., as well as synthetic sources like lactulose, which is medically used as a safe laxative.
‘Synbiotics’ Combination of Probiotics and Prebiotics
When probiotics and prebiotics combine, they are called synbiotics. This fermentation process produces health-beneficial products known as short-chain fatty acids (SCFAs).
These include acetic acid, propionic acid, and butyric acid, which help strengthen the intestinal wall, fight bacteria and fungi, reduce the production of inflammatory substances, and inhibit the growth of harmful microbes. Examples include Mediterranean diet foods and foods high in fat and sodium.
Example of Mediterranean Diet Foods
Example of Foods High in Fat and Sodium
Foods That Affect Gut Microbes
The foods we consume affect changes in gut microbes. Therefore, eating patterns are very important.
The Mediterranean diet is characterized by a focus on vegetables, fruits, legumes, and whole grains, with a high fiber content. It includes lean meats and uses olive oil as the fat source. This diet beneficially influences the gut microbiome composition by producing SCFAs—short-chain fatty acids formed by microbial fermentation of fiber in the gut. These promote the growth of healthy microbes and help reduce the incidence of cardiovascular diseases and certain cancers.
In contrast, consuming foods high in fat and sodium, red meat, and refined carbohydrates in large amounts with low fiber disrupts the microbial balance and causes inflammation in the body, which can also affect the immune system.
Your gut is not just responsible for digesting food but is the “second brain” constantly sending signals throughout your body and mind. For your next meal, think about the 100 trillion little friends waiting for food from you.
