30 Experts Speak Out On The Importance of Maintaining a Healthy Gut Microbiome
Many microbes (bacteria, viruses, etc.) live in your skin and intestine. The majority of them in the intestines can be found in the large intestine, in a pocket known as the cecum and they’re known as the gut microbiome.
Bacteria are the most common microbes, and about 1,000 species of them are in your gut microbiome playing various roles for your body. The majority of them are vital for your well-being while others could be dangerous.
That is why you need to maintain a healthy gut microbiome to always feel good. The connection between your gut and the immune system makes it possible for your body to manage so many functions perfectly. 30 experts bared their minds on the significance of nurturing a virile gut microbiome.
“All disease begins in the gut.”
This statement was made about 2500 years ago by the renowned ancient Greek physician, Hippocrates. What you eat and drink plays a major role in helping your body to fight diseases. If your gut is dominated by healthy bacteria, your natural defense mechanism will be strengthened.
Hence, you can be sure of maximum prevention of various diseases such as diabetes, chronic fatigue syndrome, inflammatory bowel disease, colon cancer, and so on. On the other hand, a structurally imbalanced gut microbiome will leave you exposed to various illnesses. A healthy diet is your sure bet to stay healthy always.
“Our brain is our garden. The roots are nurtured by the food we eat.”
Digestion plays a major role in tracing human ailments. It makes communication between the gut and brain effective. The gut is the place for nutrient absorption and link to the extrinsic world. What you put into your mouth determines how your brain functions.
Altered, toxic foods will lead to illnesses, and that is why the notable Greek physician, Hippocrates said, “Let food be thy medicine, and medicine be thy food.” You need to feed the right food to your gut microbiome to prevent compromised immunity, which may affect the brain, one way or the other.
“I consider yogurt to be an important part of nutrition and dietary guidelines as it offers both a great nutrient density and also live bacteria to contribute to gut health.”
- Prof. Seppo Salminen
Researchers have been able to prove that yogurt with live cultures can boost gut health. It transforms the configuration and activity of the gut microbiome, which is very beneficial to your well-being. Fermented foods like yogurt give the body extra benefits apart from the nutrients derived from them. The fermentation process and the associated bacteria are good for the gut.
“Gut health is connected to more than our physical body. Improving it leads to more stable emotions and better memory.”
- Jamie Morea
Improving your gut microbiome is synonymous with improving your health. Your way of life seriously affects its activity, and this can determine your level of well-being. Your diet, use of antibiotics, taking chlorinated water, non-exposure to nature, stress, lack of exercise, and so on are major determinants of your gut health.
If you have a powerful microbiome, there will be proper absorption of nutrients by your body, hence, you won’t fall sick frequently. Also, it promotes good skin, mental accuracy, enhanced memory, normal weight, and so on.
“99% of our genetic code is coming from the microbiome.”
- Dr. Will Bulsiewicz
Plant diversity is very essential in our diet to build an unimpaired gut microbiome. You need to choose the right group of foods, especially plant-based so that you will be able to stay healthy always.
“Your genetics is the gut and the environment is the trigger.”
- Mark Hyman
How you relate to your gut will certainly affect the activity of your genes. If the healthy microbes in there are not up to the unhealthy ones, there may be issues somewhere.
“Anything that affects the gut always affects the brain.”
- Dr. Charles Major
The gut and brain are perfectly connected, and that is why your brain gets the right message when you are full. More than 100 million neurons (nerve cells) are present in the tract of the intestine. They generate neurotransmitters, which dispatches messages to the brain.
It is important to note that about 95% of serotonin is created in the tract of the intestines, which helps in regulating appetite, mood as well as the value of sleep. Hence, no one can dispute the powerful link between the brain and the gut. A disservice to one is a disservice to the other.
“It would be very lovely and convenient if there were one cause, one solution, for an issue surrounding something as complicated and complex as the balance of our microbe.”
- Diane Sanfilippo
Having a balanced gut microbiome is a sure way of boosting your health. Foods of low quality are detrimental to the well-being of the gut. As much as possible, you should stay away from processed foods as well as expurgated sugar and carbohydrates. If you can, stay away from hydrogenated fats, and you will discover that you will feel better.
“Your gut microbe reads like a menu of what you eat every day.”
- Prana Thrive
What you put into your mouth every day strongly affects your gut health, which also affects the overall health of your body. Laying a solid foundation for your gut health is the starting point towards achieving both physical and mental wellness.
“Our gut microbe is a direct extension of the nature that we touch.”
- Zach Bush
A better understanding of the gut microbiome makes you be more in tune with nature. Our environment and what we eat contributes in no small way to our development. The effects of antibiotics and probiotics cannot be ignored if any progress will be made in this regard.
“A balanced gut microbe controls stomach health by doing communication with the stomach cells, digesting particular foods, and stoping bacteria that cause disease from sticking to the stomach walls.”
- DT. Subhash Yadav
Pathogenic bacteria are not good for the body, especially in the gut. Making it healthy boosts cellular interaction so that there will be the destruction of pathogenic bacteria and the perfect digestion of food. This helps in preventing illnesses that are usually caused by these bacteria.
“Every day we live and every meal we eat, we influence the great microbial organ inside us – for better or for worse.”
- Giulia Enders
We need to pay attention to our diet if we want to get our health right. What we feed our gut microbiome will eventually determine how it will treat us – for better or for worse.
“Your gut is not Las Vegas. What happens in the gut doesn’t stay in the gut.”
- Dr. Alessio Fasano
If you are not careful about what you give to your gut, you are certainly sending wrong signals to other parts of your body. This is because it is the center point of your body communication. When you eat right, you are giving your gut microbiome the needed impetus to go on.
“The brain makes a response to many psychosocial influences, where the stomach and its bacteria response to what we intake, which pills we take, and to infectious organisms of any type.
- Emeran Mayer
The foods you eat say a lot about the behavior of your gut. If you take things that create the right environment for optimum effectiveness, it will respond properly.
The medications you take can also affect your gut health, and that is why it is wrong to take drugs without a prescription from a qualified physician. When infectious organisms find their way into your gut, they compromise the environment, which will affect your overall well-being.
“After five days on antibiotics, your gut will be wiped out and it could take years to come back.”
- Dr. Robynne Chutkan
This is a very serious statement, and it is true. You should be careful with the way you take antibiotics to avoid compromising the health of your gut microbiome. Non-pathogenic bacteria in space are endangered by antibiotics, and this can be very detrimental to your health.
“The gut biome research is promising and important and could be among the biggest discoveries of the century.”
- Siva Talluri
Discoveries in the study of the gut microbiome show that bacteria in this space determine your overall health. Researchers are beginning to come to terms with the fact that there is a link between your gut health and diabetes, obesity, multiple sclerosis, Parkinson’s disease, among others.
Your age, the foods, and drugs you take as well as your medical condition will regulate the activities of your gut biome. You are advised to take foods high in fiber to boost the diversity of the bacteria in your gut. Consuming probiotic foods such as low-fat yogurt with live cultures, kimchi, kefir, miso, pickles, and so on, will certainly boost your gut health.
Probiotics are active microbes present in fermented foods. Researchers have been able to prove that they help the body to overcome gastrointestinal issues like diarrhea, constipation, and so on.
Also, you should include prebiotic foods in your diet because they advance the development of useful gut bacteria. Some prebiotic foods are onions, garlic, leeks, almond, spinach, bananas, apples, to mention but a few. As much as possible, you should limit your intake of animal products like red meat, high-fat dairy products, and fried foods.
“My advice to anyone who suffers from an inflammation-related illness. Fix your diet, fix your microbiome.”
- Eirik Garnas
The health of your gut microbiome is associated with your all-embracing health. If good bacteria prevail over the bad ones, you are certainly going to have a strong immune system. Our diet plays a vital role in determining the components of the microbes in the gut.
Unfortunately, the majority of what we consume in today’s world have been processed. This means that they don’t contain the right microbes that will ginger the gut. As a result of this, there is the need to look out for microbes that will benefit your body in foods you eat. That is why probiotic and prebiotic foods are recommended because they contain or give rise to the production of live beneficial bacteria.
Raw fruits and vegetables, fermented vegetables, yogurt, and so on are some of the foods to consider to have a virile gut microbiome. They can fix a structurally imbalanced system to make your body more disease-resistant.
“Eat food, not too much, mostly plants.”
- Micheal Pollan
Taking more plant-based foods will help your gut. That is why the vegetarian diet is very popular all over the world, especially among certain religious adherents. Eating right tends to boost the immune system so that you will be disease-free.
“Our gut microbes basically control our biology. They’re more influential on our biology than our brains. Everything about our health is intertwined with the gut microbiome.”
If we say that your gut microbiome is in charge of your whole system, it is not an understatement. What you do and how you go about doing it is as a result of a healthy gut. If there are issues with this part of your body, your whole body suffers the consequences.
“Always, always trust your first gut instincts. If you genuinely feel in your heart and soul that something is wrong, it usually is.”
Your gut controls how your brain and mind works, hence, you need to take good care of it. If it is not in a good condition, it means your heart, soul, and body may not function properly. Sticking to the right diet, especially one containing probiotics, will surely boost the gut’s effectiveness.
“Always trust your gut. Your brain can be fooled and your heart is an idiot but your gut doesn’t know how to lie.”
The truth of the matter is that your gut transmits a message to your brain. If you learn to follow your gut, you are probably going to make good decisions. This is because a healthy gut translates into a healthy human being.
“Depending on the species of bacteria living in your intestines, you extract a different number of calories from the food you eat.”
What you eat determines the type of bacteria in your gut. Space requires more good bacteria to survive so that your entire body system can work perfectly. Getting absolute benefits from the food you eat depends largely on the composition of your gut microbiome.
“Make no mistake about it. 80% of the immune cells are in the gut. Immune function is one of the gut’s main jobs. And the immune system is your best chance at fighting any virus.”
You can fight viruses by making sure that your gut is adequately protected. Since the majority of the immune cells (more than 80%) are in the gut, you now see the reason to get it protected. If your immune system is solid, your chance of fighting viruses successfully is very high.
Your diet and lifestyle dictate the condition of your gut microbiome. By diversifying the microbial components of your gut through diet, you will be building it to combat stress and diseases perfectly.
“Diet is number one when it comes to improving gut health.”
- Jamie Morea
Your food combination is a major determinant of the well-being of your gut. A healthy gut leads to a happier you because your entire system will function optimally. If you care about what you put into your mouth, you will help your system to function optimally.
“As practitioners, one of the cornerstones of our education is that good health starts in the gut.”
- Danielle Huntsman
Your gastrointestinal tract plays host to more than 500 species of bacteria with more than one trillion active organisms. The function of these organisms is to make sure that your tract works perfectly, and they regulate other systems of your body.
The gut microbiome possesses life-supporting characteristics for good health. It promotes the integration of minerals and micronutrients so that the immune system can be strengthened. Hence, reforming gut health starts with making some changes to your diet, especially if you want to get the best result.
“The majority of diseases begin in the digestive tract when “good” bacteria are no more able to control “bad” bacteria.”
- Elie Metnichkoff
When the “bad” bacteria in your gut are dominating the “good” ones, a condition known as dysbiosis may arise. Researchers have been able to discover that this condition can lead to various illnesses such as diabetes, obesity, autoimmune diseases, and so on.
You need to restore balance by increasing the number of “good” bacteria through healthy dietary habits. Supplementing your diet with probiotics is not a bad idea if you want to boost your gut health.
“This is a new frontier of medicine, and many are looking at the gut microbiota as an additional organ system. It’s most important to the health of our gastrointestinal system, but may have even more far-reaching effects on our well-being.”
- Dr. Elizabeth Hohmann
Scientific affirmation shows that good gut flora health guarantees good living. Scientists have stepped up their game in understanding the connection between gut health and overall health, particularly in terms of disease prevention.
Since bacteria are more than human cells in your body, you need to ensure that the beneficial ones outnumber the pathogenic ones. As we grow older, the gut microbiome gets transformed into various species. The larger the multifariousness, the better your health will benefit from it.
“Yogurt with live culture can contribute to gut health.”
Yogurt containing active bacteria helps in boosting the health of the gut. It can change its components to create an environment that will be full of non-pathogenic bacteria. This guarantees maximum enhancement of the nerve function and immune system.
“Similar to any environment on our planet, the bodies have ecosystems of their own, consisting of 100 trillions microbes or microorganisms, that reside on and in our bodies. These include viruses, fungi, bacteria and other sorts of too small organisms. It’s so huge, actually, that these microbes genes outnumbers the body’s genes by 100 to 1.”
- Rachael Buck
Good gut bacteria, also known as microbiota, promote healthy living. They regulate sleep, affect metabolism, immune system, and so on. Restoring healthy gut flora is very vital for achieving comprehensive well-being.
“Fueling the body with the right nutrients will bring the most health benefits.”
It has been said that taking organic foods and fermented vegetables are good for the well-being of your gut. However, giving rest to your digestive system is not a bad idea. That is why intermittent fasting is an integral part of effective bowel management.
It makes your gut take some time for the natural healing process so that it can perform optimally. Just like every one of us, our gut needs some time to rest, and when it gets back to work, it will carry out the tasks without looking back. That is the essence of fasting.
Microbes have been with us for so many years, and it is very difficult to survive without them, especially the gut microbiome. As soon as you are born, the gut microbiome starts influencing your body. Your first exposure to microbes started in the womb, according to the latest discoveries. As you progress in age, it begins to transform into various microbial species.
What you eat determines the diversity of your gut bacteria, and this diversity is good for your health. When the microbiome develops, it helps your body in so many ways. It helps babies to digest sugars in breast milk so that there would be proper growth. Also, it assists with the digestion of fiber through the production of short-chain fatty acids.
Besides, the gut microbiome determines the functionality of the immune system. It links up with the immune cells to make your body respond properly to infections. It affects the central nervous system so that your brain can function properly. Your weight can be affected by the composition of your gut microbiome. When healthy and unhealthy microbes are not balanced in space, it can lead to gut dysbiosis, which can lead to weight gain.
Probiotics help the microbiome to develop properly so that it can function properly. The use of probiotics is associated with weight loss but the effect is quite small. Also, the microbiome boosts gut health, and that is why it helps in fighting intestinal illnesses such as irritable bowel syndrome (IBS) as well as inflammatory bowel disease (IBD).
Gut dysbiosis may be the reason for cramps, bloating, and abdominal discomfort associated with irritable bowel syndrome (IBS). Microorganisms generate gas as well as chemicals that make intestinal pain to be more pronounced. But there are healthy bacteria in the gut, which boosts its health.
Some Lactobacilli and Bifidobacteria present in probiotics as well as yogurts are very helpful in sealing intestinal cell gaps to guard against leaky gut syndrome. They impede pathogenic bacteria from attaching to the wall of the intestine. If you take some probiotics containing Bifidobacteria as well as Lactobacilli, you can lower the manifestations of IBS.
Besides, your heart health is affected by the well-being of your gut. Researchers have been able to prove that the gut microbiome promotes the development of “good” HDL cholesterol as well as triglycerides. Some species that are not healthy may produce trimethylamine N-oxide (TMAO), which is a chemical that can block the arteries. This can cause a stroke or heart attack.
Some bacteria in the microbiome cause the conversion of L-carnitine and choline, which are present in red meat as well as other animal foods, to TMAO posing great risks to your heart. If you take Lactobacilli as a probiotic, it may help in lowering your cholesterol level.
The control of blood sugar is another vital job of the gut microbiome. This helps in reducing your exposure to type 1 and 2 diabetes. Up-to-date research showed that the diversity of the microbiome is affected by type 1 diabetes. There is also an increase in the number of bad bacterial species when type 1 diabetes sets in.
Boosting the health of your gut microbiome will have an overall positive benefit on your well-being. You should take foods that boost hut health, especially beans, legumes, fruits, and so on. Taking fermented foods like yogurt, kefir, and sauerkraut, which contain healthy bacteria can help in lowering pathogenic bacteria in the gut. You should not take too many artificial sweeteners, which can increase your blood sugar.