Gut Bacteria Benefits: How to Improve Digestive Health From Within

A lot of someone’s health can be traced to the gut — specifically gut bacteria.

In the 1670s, scientist Antony van Leeuwenhoek first discovered the complex world of bacteria. At the time, he defined it as “free-living and parasitic microscopic protists, sperm cells, blood cells, microscopic nematodes and rotifers,” according to the University of California Museum of Paleontology.

Fast-forward to today (some 350-plus years later), and bacterial microbes are still at the forefront of medical research. This includes the trillions that live inside our guts and communicate directly with neurons in our brains. This incredible finding is known as the gut-brain connection.

Globally, millions of dollars are invested in gut research annually. These studies are geared toward uncovering more about how the human “microbiome” works.

Improving patients’ gut bacteria continues to prove to be an important consideration in neuroscience, diabetes and cardiovascular disease prevention. It’s even important in tackling obesity, and that’s not all.

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What other conditions are greatly influenced by one’s gut bacteria? As you’ll learn, among the many are inflammatory bowel diseases (IBD), depression, anxiety, autoimmune disorders and symptoms of ADHD.

The World of Bacteria Living in Your Gut

The human microbiome, or microbiota, is essentially the bacterial ecosystem living within our bodies, mostly within our guts. The intestinal microbiota is made up of trillions of microorganisms, most of which are bacterial and not harmful to our health.

Scientists have recognized for more than 100 years that bacteria in the gut are constantly communicating with neurons in the brain, earning the microbiome the nickname ” the second brain.”

Not only do most gut bacteria not sicken us, but they are actually beneficial, vital to our health and play numerous roles. Factors such as genetics, age, sex and diet continually influence the composition and profile of an individual’s microbiota. That means no two people’s gut bacteria are quite the same.

What do our gut bacteria do exactly, and how? Roles of gut bacteria include:

• Helping produce hormones, like serotonin, for example


• Aiding in the extraction of energy (calories) and nutrients, including vitamins, minerals, amino acids, fatty acids and antioxidants


• Managing our appetite and body weight


• Digesting fiber, which helps form stool


• Controlling our moods, motivation and cognitive health


• Preventing us from catching colds and viruses


• Helping repair damaged tissues and injuries


• Much, much more

One of the most important things that “good bacteria” (also known as probiotics) living in the microbiota do is contribute to our immune systems. This protects us against pathogen colonization and invasion of harmful microbes that enter the body every single day.

So where do things wrong? Alterations in the microbiota (often called dysbiosis) can result for many reasons. Some of the most common are:

• exposure to various environmental pollutants and toxins


• consuming a poor diet lacking anti-inflammatory foods


• using toxic medications and over-the-counter drugs


• smoking cigarettes


• high amounts of stress


• exposure to harmful pathogens from other people who are sick

Gut Bacteria Benefits

“Poor gut health” might bring to mind intestinal and digestive disorders — including inflammatory bowel disease, irritable bowel syndrome (IBS) and celiac disease symptoms — but these are far from the only problems tied to dysbiosis. Studies show that dysbiosis of the gut microbiota is associated numerous disorders that affect us internally.

Some of these include altered hormone production, which might not always be obvious, and also externally (affecting us in more apparent ways, such as changing the appearance of our skin and body weight).

A lack of healthy gut bacteria is now tied to the onset of conditions like:

• Food allergies


• Asthma


• Diabetes


• Arthritis


• Fibromyalgia


• Eczema and psoriasis


• Poor recovery from seizures, spinal cord injuries or a stroke


• Metabolic syndrome and cardiovascular diseases (currently the number one cause of death in many industrialized nations).

Autoimmune Diseases

Recently much more has been uncovered about how bacterial species residing within the mucus layer of the colon have the ability to directly communicate with host cells in the immune system. This relationship can influence whether or not the immune system remains at homeostasis or triggers inflammatory mechanisms that destroy the body’s own healthy tissue and cells.

Autoimmune disease symptoms — including diseases like multiple sclerosis, type 1 diabetes and rheumatoid arthritis — all have links to dysbiosis. In fact, we now know that pathogens entering the body through toxins and a poor diet have the potential to cause microbial disruption. This can trigger both local and systemic inflammation.

This inflammation then creates a vicious cycle because it alters the composition of the gut/microbiota, reduces the barrier that the gut naturally has with the rest of the body, decreases nutrient absorption, increases permeability (also called leaky gut) and causes numerous symptoms tied to autoimmunity. These symptoms can include skin reactions, indigestion, mood-related problems, joint pain and fatigue.

Although we have more to learn about probiotics’ effects on autoimmunity, research suggests that acquiring bacterial strains, including Lactobacillus casei shirota, can have positive effects on controlling inflammatory reactions.

Depression

A 2013 article published in the journal Cerebrum states:

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The gut-brain axis—an imaginary line between the brain and the gut—is one of the new frontiers of neuroscience. Microbiota in our gut, sometimes referred to as the “second genome” or the “second brain,” may influence our mood in ways that scientists are just now beginning to understand. Unlike with inherited genes, it may be possible to reshape, or even to cultivate, this second genome. As research evolves from mice to people, further understanding of microbiota’s relationship to the human brain could have significant mental health implications.

Our brains contain billions of neurons, and these have a close working relationship with the trillions of “good” and “bad’ bacteria alive in the gut. Bacteria play a crucial role in the development of our brains, our behavior, our stress management abilities, and our response to treatments for mood-related issues such as depression and anxiety. In stressful situations, the microbiota profile can change, affecting how different bacteria interact with each other and altering the gut-brain relationship through immune system modulation.

Studies have shown that feeding mice probiotics can reduce anxiety-like and depressive-like behaviors, while the presence of infectious bacteria can lead to increased activation of neurons in the brain's emotional center. The relationship between gut bacteria and obesity is also significant, with certain bacteria populations being associated with inflammation, hormonal changes, and overeating tendencies. Introducing gut flora from obese mice into lean mice can lead to weight gain, while the opposite can promote weight loss and appetite regulation.

Gut bacteria have also been linked to recovery from neurological and spinal cord injuries, with disruptions in the microbial community hindering recovery due to prolonged inflammation. Probiotics have been shown to improve symptoms related to spinal damage and promote better movement control and daily functions. Additionally, probiotics have been found to help manage symptoms of Irritable Bowel Disease (IBD) by reversing inflammation in the digestive tract.

Improving gut health can benefit everyone, even those without specific disorders. Signs of gut bacteria imbalance include digestive issues, skin inflammation, frequent illnesses, low energy levels, and joint pain. To improve gut bacteria, consume probiotic foods, avoid allergens, eat fiber and prebiotics, quit smoking, reduce alcohol intake, vary protein sources, and reduce toxin exposure in the home. Making these dietary and lifestyle changes can help support a healthy gut microbiome. To maintain a healthy gut and reduce inflammation levels, it is important to avoid the use of antibacterial soaps. Additionally, incorporating regular exercise and stress management techniques can help keep inflammation in check. Including gut-friendly foods like bone broth in your diet can also aid in rebuilding the gut lining and preventing permeability. Remember, a balanced approach to gut health is key to overall well-being.