Taking Care Of Your Gut Microbiota

Nori Otis
Jun 13, 2023
2 min read

Updated: Dec 5, 2023

✍🏻 Nori Otis | Care Assistant & BSc Microbiology Graduate

What is your gut microbiota? 🦠

Your gut microbiota (also known as your gut flora) are the microorganisms which live in your intestines, making up your gut microbiome.

It's estimated that the human gut microbiota consists of over 100 trillion microorganisms; 3 times the number the rest of the human body has!

Everyone has their own unique composition of microorganisms which compose their gut microbiome. There are now projects which allow this to be tracked and tested, such as the Human Microbiome Project. Doctors may also perform faecal analysis in order to prescribe the right medication for any digestive symptoms you may have e.g., diarrhoea.

What does the gut microbiota do? 👅

The gut microbiota has many functions in the body, including digesting dietary fibre, facilitating effective digestion and absorption of vitamins and minerals, regulating metabolic function and vital immune protection from harmful microorganisms and pathogens.

What can influence the gut microbiota?

Many factors can influence the composition of the gut microbiota including:

Diet and the way our food is cooked
The environment we live in (rural vs urban)
Exercise habits
Medication e.g. antibiotics or acid suppressants
Baby feeding methods e.g. breast milk, artificial milk, and the introduction of solid food
Genetics
Gestational age (whether you were born preterm vs. full-term)
Delivery mode (vaginal delivery vs C-section)
Ageing

Many of these are not controllable, yet maintaining a healthy composition of gut microorganisms can be very beneficial to your health.

How can I take care of my gut microbiota?

As the diversity of everyone’s gut microbiota is vastly different, it is difficult to define what a healthy gut microbiome should be for everyone. However, there may be some features of your flora which could be improved. Try Incorporating the following as part of a balanced diet:

Prebiotics

Prebiotics promote the growth of good bacteria by naturally seeding the good stuff helpful bacteria need to grow – some scientists say ‘microbiota accessible carbohydrates’ as they contain the fermentable dietary fibre that the microbes digest to create the desired benefits. You can find these in fibrous, nutrient-dense foods:

Nuts
Seeds
Wholegrains
Vegetables
Fruits
Seeds
Legumes

Hitting a target of 30 different plant-based foods in your week by incorporating these foods into as many meals as possible can make a big difference!

Probiotics

Probiotics are live microorganisms which are found in food and are beneficial to the gut microbiome. They have been shown to improve IBS symptoms, help recover the detriment of antibiotic usage in your gut and other various protecting benefits on your immune system (your gut and immune system are tightly linked).

Probiotics are found naturally and may be added to:

Fermented foodse e.g. sauerkraut and kimchi
Miso
Yoghurts
Kefir

The most common probiotic bacteria are Lactobacillus Acidophilus and Bifidobacterium strains. What to look for when searching for a probiotic-supplemented food is ensuring the bacteria count is enough to have an effect (107 to 1010 probiotic cells per gram) and see whether the product is tested to ensure it allows the probiotics to reach the small or large intestine. You can also seek advice from a specialist dietitian or GP depending on your wanted outcome.

Synbiotics

Synbiotics are capsules made by scientists. They are filled with microbes which are known to be beneficial to the gut microbiome. These can be found in both health food stores and more recently, supermarkets. However, their benefit is questionable as scientists are unsure whether they are able to overcome the stomach's strong acid.

Supplements

Other supplements which nourish your gut microbiota include:

Digestive Enzymes: These supplements aid in breaking down food and supporting proper digestion, especially for individuals with digestive disorders or insufficient enzyme production.
Omega-3 Fatty Acids: Omega-3s have anti-inflammatory properties and may support a healthy gut. Fish oil or algae-based supplements are good sources of omega-3 fatty acids.
Polyphenols: Polyphenols, found in foods like green tea, berries, and dark chocolate, act as antioxidants and promote the growth of beneficial gut bacteria. Polyphenol-rich supplements can be beneficial for gut health.

Exercise

Exercise and training have been shown to alter the composition of the gut microbiome, whilst promoting beneficial functions such as regulating the immune system and increasing the integrity of the gut barrier. Doing consistent exercise will help further help your gut flora and any uncomfortable symptoms you may have!

Self-Care & De-Stress

Stress opens the lumen of your gut intestine to make it more permeable, therefore more accessible to harmful components that may be created by bacteria in your intestine. If you find stress affects your body (e.g., bloating, skin problems), try and find a method to de-stress which works best for you, maybe meditation or a new skill such as colouring or drawing.

Mandy Pickersgill, Clinical Lead for Pathology at Tameside and Glossop Integrated Care NHS Foundation Trust

Written by: Nori Otis (Content Writer)

Edited by: Grace Pountney (Editor-in-Chief)

Science Suspicions

Each week, at Science Snapshot, we answer your Science questions!

Q: Can smoking affect gut health?

A: Yes. Smoking can weaken the muscles in the lower end of the food pipe and cause acid reflux, leading to heartburn and the formation, or aggravation, of stomach ulcers. Find out more on the NHS website.

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