Gut bacteria and health

Did you know that the human body is home to trillions of bacteria? These bacteria, known as the microbiota, play a critical role in our health and well-being. But what exactly are these microscopic organisms that make up the microbiota? This article explores the different types of bacteria found in the microbiota and their roles in keeping us (and our guts) healthy. We'll also discuss how diet, lifestyle, and environment can affect our microbiota and its balance of good and bad bacteria.

Scientists have identified over 1,000 species of bacteria that inhabit the human microbiota by looking at samples of the bacteria found in different body parts. Some of these are commensal, meaning they live peacefully in symbiosis with the host, while others are pathogenic and can cause disease if left unchecked. 

The most common gut phyla (bacteria groups) in our microbiota include Firmicutes and Bacteroidetes, Proteobacteria, Fusobacterium, Verrucomicrobia, Actinobacteria, Spirochaetes, and Cyanobacteria. These groups contain many subspecies of bacteria responsible for performing essential functions such as breaking down food into energy and producing vitamins essential for bodily processes.

To this day, a lot of microbiota research has been performed. Understanding the various kinds of bacteria that make up the microbiota is a great start to understanding how these can affect gut health.

How are bacteria classified?

Did you know that a bacteria's type, shape, function, and characteristics are all correlated with each other?

In the early days of microbiology, all bacteria were lumped together in a single group. However, as more was learned about these tiny organisms, it became clear that they could be divided into separate groups based on their physical characteristics, their biochemical activities, and their genetic makeup. Today, bacterial taxonomy is a complex undertaking that takes into account many different factors. However, the basic premise is still the same: to group bacteria based on similarities and differences. One of the most important aspects of bacterial taxonomy is determining the level of relatedness between different bacteria. This is essential for understanding how different bacteria interact with each other and with their environment. Bacterial taxonomy is an ever-evolving field, as new information is constantly being discovered about these fascinating creatures.

The major divisions of bacterial taxonomy are the domain, phylum, class, order, family, genus, and species. The domain is the highest rank and is subdivided into phyla. Phyla are further subdivided into classes. Classes are further subdivided into orders. Orders are further subdivided into families. Families are further subdivided into genera. Genera are further subdivided into species. Bacteria can be classified based on their morphology (shape), physiology (metabolic activity), or evolutionary history (phylogeny). However, the most widely used system of bacterial classification is based on their phylogeny, which is determined by examining their DNA sequences. 

What are the most common types of bacteria in microbiota?

The microbiota is made up of many different types of bacteria, which are divided into phyla. The most common phyla in the microbiota are Firmicutes, Bacteroidetes, Actinobacteria, Proteobacteria, and Fusobacteria. Each phyla contains many different bacteria species that are essential in keeping us healthy. 

Firmicutes

This phylum contains many species of bacteria known to ferment carbohydrates and produce short-chain fatty acids, which can benefit gut health. Firmicutes also play roles in digestion and metabolism.

Bacteroidetes

This phylum contains many species of bacteria that help break down complex carbohydrates into simpler molecules, as well as proteins and fats. Bacteroidetes are thought to be crucial for maintaining a healthy balance of good and bad bacteria in the gut.

Actinobacteria

This phylum contains many bacteria species that help digestion, metabolism, and immunity. Actinobacteria are also vital for producing vitamins and other compounds necessary for good health. 

Proteobacteria

This phylum contains many species of bacteria that play roles in digestion, metabolism, and immunity. Proteobacteria are also important for breaking down toxins in the body and producing some vitamins and other compounds necessary for good health. However, they also contain a lot of well known pathobionts: Bacteria that may cause damage if they are too abundant in the gut. 

Fusobacteria

This phylum contains many bacteria species that help digestion, metabolism, and immunity. Fusobacteria are also crucial for producing some vitamins and other compounds necessary for good.

What bacteria can you find in your gut?

The microbiota is the collection of all the bacteria in a person's microbiome. The human gut microbiota is made up of trillions of microbes, including bacteria, archaea, fungi, and viruses. These microbes are important for many aspects of human health, including digestion, metabolism, immunity, and brain function.

The composition of the gut microbiota varies from person to person. However, some common bacteria groups make up most of the microbiota. These include Firmicutes, Bacteroidetes, Proteobacteria, Actinobacteria, and Verrucomicrobia. Each of these groups contains many different species of bacteria.

Here are some examples of bacterial species or groups of bacteria that are well known to influence your gut health:

Faecalibacterium prausnitzii 

This little helper has a difficult name to pronounce, but is actually the most common bacteria found in the human gut microbiome (5%-15%) and are very beneficial: They produce butyrate from fibres. This is the main energy source for your intestines and extremely important for a healthy gut. They also produce metabolites which work anti-inflammatory in our gut. By producing butyrate and anti-inflammatory metabolites, they help to maintain the gut lining.

What if you score below average for Faecalibacterium prausnitzii?

Perhaps you are not producing enough butyrate, Since F. prausnitzii is a very important butyrate producer. Check your butyrate producing bacteria and see if you need to help F. prausnitzii to multiply by eating more fiber and inuline in your diet.

What if you score above average for Faecalibacterium prausnitzii ?

Are you scoring higher than average for F. prausnitzii? Well, that is no problem at all. However, you never want one species of bacteria that is dominant because it decreases the diversity score. A diverse microbiome is a healthy microbiome, so check your diversity score to see that it is not too low when you score higher than average for F. prausnitzii. Eating more diverse can help boost your diversity score if needed! 

Akkermansia muciniphila 

Akkermansia muciniphila is a self-sufficient bacteria that is known for its many beneficial features: Mucus protects your gut lining from pathogens. A. muciniphila eats this mucus and by doing so also stimulates its production and the renewing of the gut lining. They produce acetate from the mucins. Acetate is used by other bacteria to produce butyrate (the main energy source for your gut). They are less present in people with IBS, obesity or type II diabetes. Why? Well, we don't know yet, but a healthy gut lining is apparently important!

What if you score below average for Akkermansia muciniphila?

Stimulate A. muciniphila's growth by eating more fructo-oligosaccharides (garlic, onions, leek, artichoke) or by fasting for a part of the day.

What if you score above average for Akkermansia muciniphila?

Again, you don’t want a high score to decrease your diversity score! A highly diverse microbiome results in a strong and resilient gut and can be aided by eating more diverse! 

Bifidobacteria

Bifidobacteria are a group of bacteria that you can count among your friends! Does the name sound familiar? No wonder, since they are often mentioned on probiotics!  They are lactate producers. Lactate can be digested by other bacteria and turned into butyrate, which is thé food source for a healthy gut!  They help to produce vitamin K, which is essential for your blood clotting  They help to develop the immune systems of baby's and young children.

What if you score below average for Bifidobacteria?

These bacteria are very beneficial, so maybe help them a bit by consuming more unpasteurized dairy products such as yogurt, kefir or raw milk cheeses.

What if you score above average for Bifidobacteria?

As mentioned above, Bifidobacteria are very beneficial for your gut health. However, you don’t want the lactate that they produce to pile up in your gut, causing several complaints that are also seen in people with Crohn's disease and colitis. Make sure you have enough bacteria who use lactate as a food source to prevent this. Butyrate producing bacteria are known to consume lactate, so check your score for this group if you score above average for Bifidobacteria. If needed, you can increase your butyrate producing bacteria by eating more fibre.

The gut microbiota composition can be affected by many factors, including diet, age, genetics, and environment. Changes to the microbiota can have an impact on human health and disease. For example, an imbalance in the gut microbiota has been linked to obesity, inflammatory bowel disease, and autism.