Episode Notes:
The microbiome is the most important and complex ecosystem that many of us take for granted. But yet, our lives depend on it. Trillions of bacteria and viruses that live in the human gut form the gut microbiome.
Ongoing scientific advancements are demonstrating how the health of your microbiome can be related to every component of your health, and taking care of your microbiome should be a top priority.
In this episode, you will learn what the microbiome is, how it influences your health, and how you can keep it healthy through lifestyle and diet.
TOPICS:
[1:59] What is the microbiome and why does it matter?
[4:05] The relationship between your microbiome and your health
[7:43] Lifestyle factors that influence the microbiome
[9:40] Diet and the microbiome: Plant-based, Keto, and Carnivore
[16:27] Breastfeeding and Birth: Implications on microbiome health
[23:23] Getting my microbiome tested with Viome
[27:17] What can you do?
The Microbiome
The gut microbiome is the complex ecosystem of trillions of bacteria and viruses living in your gut. Ongoing scientific advancements are demonstrating how the health of your microbiome can be related to every component of your health, and taking care of your microbiome should be a top priority.
The human microbiome actually extends beyond the gut, also consisting of the skin microbiome and oral microbiome [1]. Each unique ecosystem is composed of bacteria, viruses, archaea and eukaryotic microbes.
Physiological functions influenced by these microbiomes include metabolic functions, the immune system, and protection against pathogens. And particular to the gut microbiome, which garners the most attention, gut microbiota greatly contribute to digestion and nutrition. In fact, the microbiota is necessary to develop vital nutrients from substrates that are normally indigestible.
For example, Lucy Mailing, a microbiome researcher, writes that perform numerous critical functions, including the synthesis of vitamin B12 and folate, regulation of gene expression, influence appetite via short-chain fatty acids and impact mood and behavior by producing neurotransmitters [2].
The Microbiome and Your Health
Research indicates that numerous diseases and health conditions may be related to the health of the intestinal microbiome, including inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity, autoimmune disease, and even colorectal cancer [2, 3]. In fact, all aspects of immune health may be implicated because it has widely been reported that up to 75% of the immune system lives in the gut [3].
One particular health issue that is becomingly increasingly common is a “leaky gut.” This occurs when the epithelial barrier in the gastrointestinal tract is compromised, allowing toxins and antigens to enter the bloodstream.
While this may occur due to inflammatory foods, stress, or other factors, a healthy gut flora can actually help to prevent a leaky gut and strengthen the intestinal barrier. This is accomplished by probiotics such as Lactobacillus and Bifidobacterium, which increase the expression of tight cell junction proteins. With these probiotics, autoimmune diseases and fatty liver disease may be reduced in susceptible individuals.
These “good bacteria” also contribute to nervous system functioning. Specifically, they convert glutamate (an amino acid) into Gamma-aminobutyric acid (GABA), which is an important neurotransmitter for managing stress and anxiety [3].
Is There an Optimal Diet for Microbiome Health?
First and foremost, we have to address diet. Research notes that the inclusion of prebiotics and probiotics can have a significant influence on the gut microbiota. As previously mentioned, Lactobacillus and Bifidobacterium are two very common probiotics that have been used to treat infectious diarrhea, antibiotic-induced diarrhea, and even ulcerative colitis, and IBS [3].
Prebiotics are often misunderstood, but they are essentially food for probiotics. Otherwise indigestible, prebiotics such as inulin are compounds that are fermented by intestinal microbiota to stimulate the growth of beneficial bacteria and diversity [3]. Either taken together or alone, these have many promising effects on health.
Dr. Will Bulsiewicz, a well-respected gastroenterologist, recommends eating a large diversity of plant foods as the optimal way to build a diverse microbiome [4]. He notes that the diversity of plant foods is the most important component in terms of diet. Further, he recommends eating fermented foods.
This is because fermented products require microorganisms [5]. Therefore, ingestion of fermented foods provides numerous probiotics that can help with overall gut health. An important consideration is that the microbiome responds to dietary changes within 24 hours, so introducing new foods or diets can begin to influence the microbiome rather quickly [6].
So while Dr. Bulsiewicz promotes a plant-centric diet, Lucy Mailing references human studies that have found that a ketogenic diet may introduce positive changes in the microbiome [2]. A strong argument is that humans have evolved with periods of fasting and ketosis when carbohydrates were scarce. Therefore, from an evolutionary perspective, it makes sense that the microbes have also evolved with metabolic flexibility.
Further, she notes that beta-hydroxybutyrate, a primary ketone, can replace butyrate as a fuel for the gut’s epithelial cells [2]. In this manner, this suggests that a reliance on a high-fiber, high-carbohydrate diet may not be necessary. In fact, a 2019 study observed that mice on a ketogenic diet actually had their gut barrier regenerate faster after injury with a greater number and function of intestinal stem cells [7].
But let’s take it a step further. Dr. Paul Saladino, author of The Carnivore Code, suggests that animal-based nutrition, including a meat-based carnivore diet, can also have a positive impact on gut health. First, Dr. Saladino cites evidence that suggests that fiber improves stool frequency, but no clear evidence suggests that it improves consistency or gut health [8].
Continuing to argue against the need for a high fiber diet, he notes that fiber feeds all bacteria – not just the good bacteria. And the need for more gut bacteria is to break down the increase in fiber, which is needed to feed more bacteria. Essentially, the increase need in fiber is to support the ability to digest the increased fiber; described as being a self-supporting feedback loop.
Meanwhile, Dr. Saladino confirms the arguments made by Lucy Mailing that a) fiber may not actually be needed for the development of short chain fatty acids like butyrate (due to ketogenesis), and b) many high fiber foods would have been scarce for long periods of time during human evolution.
Further, arguments are made that dietary fiber may actually disrupt nutrient bioavailability, potentially inhibiting nutrient uptake. A final argument is that the research favoring plant diversity is based solely on epidemiology studies, therefore lacking conclusive evidence of fiber’s importance.
All in all, there are many arguments made for and against a variety of diets, ranging from 100% plant-based to 100% carnivore. Regardless, everyone agrees that whole foods are important, that the microbiome responds to changes quickly, and that diet is important!
Other Factors Contributing to Microbiome Health
While many factors are involved, here is a quick overview of some other factors to consider.
Exercise. Lucy Mailing notes animal studies that demonstrate that exercise increases microbial diversity, populations of healthy bacteria, and production of short-chain fatty acids [2]. In human studies, athletes tend to have improved microbiome profiles over sedentary individuals, but interestingly, just 6 weeks of exercise may be enough for sedentary individuals to increase butyrate production. It is cautioned, however, to avoid overtraining, which may have a deleterious affect on microbiome health.
Antibiotics. A 2018 study suggests that “the gut microbiome in adults appears not to be resilient to repeated antibiotic administration [9]. Further, antibiotics early in life are suspected to contribute to the onset of asthma, obesity, and inflammatory bowel disease later in life.
Fasting. Research indicates that different forms of fasting – including intermittent fasting, prolonged fasts, and fasting-mimicking diets – have been show to improve gut health, as identified by gut barrier function, antioxidative microbial pathways, microbial diversity, and even a reduction in intestinal inflammation [3]. Further, Stanford’s Dr. Andrew Huberman cited research in his podcast that indicate that prolonged fasts may help to reset the microbiome, while allowing good bacteria to come back stronger and more resilient [10].
Birth. A 2019 study in Nature analyzing nearly 600 births in the United Kingdom found that newborns delivered by C-section lacked important strains of “good” gut bacteria but had a greater prevalence of harmful microbes [11]. Nine months later, 60% of these babies still lacked critical Bacteroides, an important species for immune health and inflammation management. Meanwhile, epidemiological studies suggest that c-section births may increase risk for other outcomes later in life. Therefore, the conclusion is that a vaginal birth is an optimal way to expose a baby to healthy bacteria.
Breast-feeding. A baby’s health and dependent is largely dependent on nutrition, and breast milk “provides an ideal balance of nutrients for the infant and contains countless bioactive ingredients such as immunoglobulins, hormones, oligosaccharides and others” [12]. Specifically, human milk oligosaccharides (HMOs) are incredibly important for immune and microbiome health and development [13]. Unfortunately, infant formulas lack HMOs, so babies on formula miss out on critical health benefits.
Testing Your Microbiome
Many companies offer microbiome testing now to give you a snapshot of your gut profile. This can provide valuable insights into your gut health, and many companies can help to identify potential issues. Further, they may be able to recommend food or supplements that can help to repair and strengthen your gut profile.
Viome is a company which an outstanding platform and technology. After sending in a stool sample, you will receive a comprehensive analysis of your gut microbiome health, as well as personalized recommendations for foods and supplements. Having completed the Viome Gut Intelligence test myself, I was thoroughly impressed with the extent of information and insights into my gut health at that time.
What You Can Do to Optimize Your Microbiome
*NOT A MEDICAL PROFESSIONAL – YOU ARE ENCOURAGED TO SEEK OUT MORE INFORMATION FROM A MEDICAL PROFESSIONAL
Here are a few simple tips:
- Eat whole foods
- Consume prebiotics and probiotics
- Practice fasting
- Test your microbiome
- Avoid antibiotics
- Exercise regularly
- Sleep well
- If you are a young mother or expecting, understand implications of birth and breast-feeding
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REFERENCES
[1] Shreiner, A. B., Kao, J. Y., & Young, V. B. (2015). The gut microbiome in health and in disease. Current opinion in gastroenterology, 31(1), 69–75. https://doi.org/10.1097/MOG.0000000000000139
[2] Mailing, L., Greenfield, B. (2020). 5 Common Myths Surrounding The Human Microbiome (Plus Proven Tips For Fostering A Healthy Colony Of Bacteria Within Your Gut). Ben Greenfield Fitness. Retrieved from https://bengreenfieldfitness.com/article/digestion-articles/gut-microbiome/
[3] Hills, R. D., Jr, Pontefract, B. A., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut Microbiome: Profound Implications for Diet and Disease. Nutrients, 11(7), 1613. https://doi.org/10.3390/nu11071613
[4] Bulsiewicz, W. & Hill, S. (2018, July 25). Building a Healthy Gut with Dr. Will Bulsiewicz [Podcast]. The Plant Proof Podcast. Retrieved from https://podcasts.apple.com/us/podcast/building-a-healthy-gut-with-dr-will-bulsiewicz/id1367773989?i=1000416925329
[5] Bell, V., Ferrão, J., Pimentel, L., Pintado, M., & Fernandes, T. (2018). One Health, Fermented Foods, and Gut Microbiota. Foods (Basel, Switzerland), 7(12), 195. https://doi.org/10.3390/foods7120195
[6] Leeming, E. R., Johnson, A. J., Spector, T. D., & Le Roy, C. I. (2019). Effect of Diet on the Gut Microbiota: Rethinking Intervention Duration. Nutrients, 11(12), 2862. https://doi.org/10.3390/nu11122862
[7] Cheng et al., 2019, Cell 178, 1115–1131 August 22, 2019 ª 2019 Elsevier Inc. https://doi.org/10.1016/j.cell.2019.07.048
[8] Saladino, P. & Sisson, M. (2020). The carnivore code: Unlocking the secrets to optimal health by returing to our ancestral diet. United States: Fundamental Press.
[9] Gilbert, J. A., Blaser, M. J., Caporaso, J. G., Jansson, J. K., Lynch, S. V., & Knight, R. (2018). Current understanding of the human microbiome. Nature medicine, 24(4), 392–400. https://doi.org/10.1038/nm.4517
[10] Huberman, A. (2021, March 15). How Foods and Nutrients Control Our Moods | Episode 11 [Podcast]. Huberman Lab. Retrieved from https://podcasts.apple.com/ca/podcast/how-foods-and-nutrients-control-our-moods-episode-11/id1545953110?i=1000513032122
[11] Callaway, E. (2019). C-section babies are missing key microbes. Nature. https://doi.org/10.1038/d41586-019-02807-x
[12] Wiciński, M., Sawicka, E., Gębalski, J., Kubiak, K., & Malinowski, B. (2020). Human Milk Oligosaccharides: Health Benefits, Potential Applications in Infant Formulas, and Pharmacology. Nutrients, 12(1), 266. https://doi.org/10.3390/nu12010266
[13] Lawson, M.A.E., O’Neill, I.J., Kujawska, M. et al. Breast milk-derived human milk oligosaccharides promote Bifidobacterium interactions within a single ecosystem. ISME J 14, 635–648 (2020). https://doi.org/10.1038/s41396-019-0553-2
