Gut Health and Your Microbiota: A Wonderful Relationship

Gut health and your microbiota are subject to an incredibly diverse array of tiny bacteria. Known as our microbiota. But what exactly does this mysterious population do for us? In this blog post, we will explore the functions of your gut microbiota, from aiding in digestion to protecting us from disease and providing valuable nutrients.

We'll also discuss why supporting your healthy microbial populations with a well-rounded diet and lifestyle is essential. Finally, we'll provide you with actionable tips on how to promote a balanced and diverse microbiome. Read on to learn more about how your microbiota works for you!

If you're still unfamiliar with the concept of microbiota, we recommend diving into this blog first!

What are the main functions of the gut microbiota?

The main functions of the gut microbiota are to maintain digestive health and overall wellbeing. But let’s dive a bit deeper into the specific functions:

Digestion

The gut microbiota helps break down food that you consume. It all starts in your mouth where you break down food into smaller pieces by chewing. While most nutrients are taken up by the small intestine, some fibers for example can’t be digested by our bodies. Luckily, we have bacteria in our guts that help us break down these tough fibers! The gut bacteria ferment these fibers and produce short-chain fatty acids like butyrate, propionate, and acetate. These are then taken up by our colons, and affect our bodies in a good way!

• Butyrate: an important nutrient for your intestinal cells
• Propionate: influences your sugar management and feeling of satiety.
• Acetate: food for your muscles and organs.

Modulation of the immune system

The gut microbiota plays an important role in regulating the immune system, assisting to distinguish between harmful and harmless bacteria species. Microbes give off signals to your body, communicating about the presence of pathogens (harmful microorganisms). About 90% of all your microbes can be found in your colon, therefore it is important to keep your gut microbiota healthy and happy. A gut full of beneficial bacteria leaves no place for pathogens!

Essential nutrient production

Some species of gut bacteria produce nutrients such as vitamin K, B12, and folic acid. These are essential for human health, which your body cannot produce on its own. 

• Vitamin K: essential for blood clotting, a component for clotting factors that ensure a crust forms when you have a wound. Also plays a role in the formation of anticoagulants. Vitamin K is produced by several gut bacteria, including Escherichia coli and Bacteroides fragilis, which convert dietary vitamin K1 or K2 into biologically active forms. The amount of vitamin K produced depends on the diet and environmental factors, and changes in gut microbiota can impact vitamin K production. Studies have shown that germ-free mice require dietary supplementation with vitamin K , and antibiotics can reduce vitamin K production in rats . The findings suggest that specific gut bacteria play a crucial role in vitamin K production and may have implications for human health.
• Vitamin B12: essential for the functions of your blood and nerves. Vitamin B12 is mainly produced in the gut by specific bacterial species such as Propionibacterium freudenreichii, Lactobacillus reuteri, and Bacteroides fragilis, which convert corrinoid compounds in the gut into biologically active vitamin B12. Other micronutrients like iron and cobalt are also necessary for this process. Changes in gut microbiota composition can affect vitamin B12 production, and studies have shown that targeting these specific bacteria may have implications for human health. For instance, a study found that children's vitamin B12 status was associated with their gut microbiota composition, and another study showed that administering antibiotics to mice reduced vitamin B12 levels in their gut microbiota.
• Folic Acid: important for the formation of red blood cells. Folic acid, also known as vitamin B9, is not produced by the human body and must be obtained through dietary sources or supplements. However, certain bacteria in the gut can produce folate, the active form of folic acid, through a process called fermentation. Some of the bacterial species involved in folate production in the gut include Bifidobacterium adolescentis, Bifidobacterium bifidum, and Lactobacillus rhamnosus.

What role does the gut microbiota play in digestion?

The microbiota in your gut plays a vital role in digestion. This community of bacteria helps break down food, extract nutrients, and produce vitamins essential for good health. 

In addition to aiding digestion on a physical level, certain species of microbiota are also known to increase hormones that stimulate appetite and satiety, helping you make healthier food choices.

The microbiota also helps keep our gut healthy by producing compounds that can fight off harmful bacteria and help maintain a balanced pH level in the intestines. This helps protect us from infection and inflammation.

Additionally, the gut microbiota plays an important role in the production of short-chain fatty acids (SCFAs). The main ones are butyrate, acetate, and propionate as mentioned above. 

The reason why this is so important is because SCFAs contribute to various functions of the body, including:

• Sourcing energy: SCFAs are a crucial source of energy for cells in your colon
• Regulating metabolism and appetite: SCFAs can improve glucose metabolism and insulin sensitivity. They can also regulate the release of appetite hormones.
• Modulating the immune system: SCFAs can regulate the function of immune cells, and promote the production of anti-inflammatory cytokines
• Maintaining the gut barrier function: SCFAs can help maintain the coherence of the gut barrier, keeping unwanted substances from entering the bloodstream.

How does your microbiota affect the immune system?

The microbiome is the collection of all the microorganisms (bacteria, fungi, viruses, and protozoa) that live on or in the human body. The microbiota are the specific microorganisms that live in each individual person's microbiome. Together, the microbiome and microbiota are responsible for various functions, including supporting the immune system.

The human body contains trillions of microorganisms, most of which are beneficial. These microorganisms help to break down food, protect against harmful bacteria and viruses, support the development and function of the immune system, and produce vitamins and other nutrients. The microbes that make up the microbiota constantly change in response to their environment, including the food we eat, the medications we take, and even our stress levels.

The microbiota play a key role in supporting the immune system. For example, they help to prevent harmful bacteria and viruses from entering the body by competing for space and resources. They also help to train and educate the immune system to distinguish between harmful invaders and harmless substances. In addition, some types of microbes produce substances that can directly kill or inhibit the growth of harmful bacteria and viruses.

Which essential nutrients keep the gut healthy?

There are various essential nutrients for your gut health and microbiota. Many different types of microbiota live in and on our bodies, and each has a unique set of functions. However, some essential nutrients are necessary for all types of microbiota to stay healthy. These include:

• Fiber: Fiber is important as it helps keep the digestive system healthy and can help with the growth of beneficial bacteria. Not all fibers are equally helpful. Insoluble fibers from plant derived foods are especially important. One of our favorites is broccoli, which contains more insoluble fibers than soluble fibers.
• Protein: Protein is important for all types of microbiota, as it helps them to grow and remain healthy. Lentils are considered a good (vegetarian) protein source. It is a type of legume that is high in protein, and also in fiber, iron, folate, and potassium.
• Vitamins and minerals: Vitamins and minerals, such as iron, zinc, and B vitamins, are essential for maintaining a healthy microbial community. Spinach is a great source for vitamins and minerals. Spinach is rich in iron, magnesium, and vitamins A, C and K.
• Prebiotics: Prebiotics are substances that stimulate the growth of some bacteria. These are found in everyday food, but you can also buy them as a supplement. Chicory root is an example of a prebiotic food. It contains inulin, a type of fiber that serves as a good food source for beneficial gut bacteria. 
• Probiotics: Probiotics are live microorganisms that can be taken orally and have been found to help maintain a healthy balance of microbiota in the gut. They are present in some types of foods, such as kefir and sauerkraut, but can also be consumed as a supplement. 

Antibiotics, on the other hand, can be used to kill harmful bacteria, but they can also kill beneficial bacteria. Therefore, it is vital to use them only when necessary and consult a healthcare professional before taking them.

Finally, let’s go over a few actionable tips to keep your gut and microbiota healthy with a balanced and diverse microbiome.

• A balanced diet that includes a variety of fruits and vegetables can help ensure that your microbiota stays healthy. A diet rich in fruits, vegetables, whole grains, and fermented foods like yogurt can help support a diverse microbiome.
• Limiting processed foods and sugar intake can positively impact the balance of bacteria in your gut.
• Drinking plenty of water helps in keeping your digestive system healthy and can promote the growth of beneficial bacteria.
• Exercise regularly, because physical activity can reduce inflammation and promote a healthy microbiome.

Other ways to improve your microbiota!