The Human Microbiome: How It Works + a Diet for Gut Health

Most people think of bacteria within the body as a cause of getting sick or developing certain diseases, but did you know that at all times there are actually billions of beneficial bacteria present within all of us? In fact, bacteria make up the microbiome, an integral internal ecosystem that benefits gut health and the immune system.

The scientific community has really come to embrace the important role that bacteria have in fostering a strong immune system and keeping us healthy. Not only are all bacteria not detrimental to our health, but some are actually crucial for boosting immunity, as well as keeping our digestive systems running smoothly, our hormone levels balanced and our brains working properly.

What is the microbiome, why is it so important and how can we protect it? Let’s find out.

What Is the Human Microbiome?

Each of us has an internal complex ecosystem of bacteria located within our bodies that we call the microbiome. The microbiome is defined as a community of microbes. The vast majority of the bacterial species that make up our microbiome live in our digestive systems.

According to the Department of Chemistry & Biochemistry at the University of Colorado, “The human microbiota consists of the 10–100 trillion symbiotic microbial cells harbored by each person, primarily bacteria in the gut. The human ‘microbiome’ consists of the genes these cells harbor.”

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Our individual microbiomes are sometimes called our “genetic footprints” since they help determine our unique DNA, hereditary factors, predisposition to diseases, body type or body “set point weight,” and much more. The bacteria that make up our microbiomes can be found everywhere, even outside our own bodies, on nearly every surface we touch and every part of the environment we come into contact with.

The microbiome can be confusing because it’s different than other organs in that it’s not just in one location and is not very large in size — plus it has very far-reaching roles that are tied to so many different bodily functions. Even the word “microbiome” tells you a lot about how it works and the importance of its roles, since “micro” means small and “biome” means a habitat of living things.

It’s been said by some researchers that up to 90 percent of all diseases can be traced in some way back to the gut and health of the microbiome. Believe it or not, your microbiome is home to trillions of microbes, diverse organisms that help govern nearly every function of the human body in some way.

The importance of the gut microbiome cannot be overstated: Poor gut health can contribute to leaky gut syndrome and autoimmune diseases, along with disorders like arthritis, dementia, heart disease and cancer. Our health, fertility and longevity are also highly reliant on the balance of critters living within our guts.

Throughout our lives, we help shape our own microbiomes — plus they adapt to changes in our environment. For example, the foods you eat, how you sleep, the amount of bacteria you’re exposed to on a daily basis and the level of stress you live with all help establish the state of your microbiota.

Related: What Is the Oral Microbiome? How to Balance It to Improve Overall Health

How It Works

Would you believe that within the human body there are about 10 times as many outside organisms as there are human cells? Microbes inhabit both the inside and outside of our bodies, especially residing in the gut, digestive tract, genitals, mouth and nose areas.

What determines if someone’s microbiome is in good shape or not? It comes down to the balance of “bad bacteria” versus “good bacteria.”

Essentially, we need a higher ratio of gut-friendly “bugs” to outnumber those that are harmful in order to stay resilient and symptom-free. Unfortunately — due to factors like a poor diet, high amounts of stress and environmental toxin exposure — most people’s microbiomes are home to many billions of potentially dangerous bacteria, fungus, yeast and pathogens. When we carry around more pathogenic bacteria than we should, and also lack the diversity of protective bacteria we need, the microbiota suffers.

The human microbiome is home to more than just bacteria. It also houses various human cells, viral strains, yeasts and fungi — but bacteria seem to be the most important when it comes to controlling immune function and inflammation. To date, researchers have identified more than 10,000 different species of microbes living in the human body, and each one has its own set of DNA and specific functions.

There’s still lots to learn about how each strain of bacteria affects various parts of the body and how each can either defend us from or contribute to conditions like obesity, autoimmune disorders, cognitive decline and inflammation.

Microbiome Diet

Your diet plays a big part in establishing gut health and supporting your microbiome’s good bacteria. Research conducted over the past few decades has uncovered a strong connection between an individual's microbiota, digestion, body weight, and metabolism. In a study involving humans and 59 other mammalian species, it was found that microbiome environments varied significantly based on the species' diet. This highlights the impact of gut health on nutrient absorption and fat storage. Gut microbiota play a crucial role in obesity, with changes in bacterial strains leading to significant changes in health and body weight in just a few days.

For instance, when lean germ-free mice received gut microbiota transplants from conventional/fat mice, they quickly gained more body fat without increasing food intake. This is because the gut bugs influence hormone production, nutrient extraction, and fat storage. It is essential to reduce inflammation and support gut health to maintain overall well-being.

Certain foods, such as refined vegetable oils, pasteurized dairy products, refined carbohydrates, conventional meat, poultry, and eggs, added sugars, and trans fats, promote inflammation. On the other hand, natural foods like fresh vegetables, whole fruits, herbs, spices, teas, probiotics, wild-caught fish, cage-free eggs, grass-fed meat, healthy fats, ancient grains, legumes, red wine, and dark chocolate can help lower inflammation and promote good gut bacteria.

To support gut health, it is advisable to avoid antibiotics as much as possible, manage stress, exercise regularly, and consider adding supplements like co-enzyme Q10, carotenoids, omega-3 fish oil, selenium, and antioxidants. The microbiome is like Earth's ecosystems, with microbes interacting within the gut community and changing based on environmental factors. Inflammation plays a significant role in determining overall health, as it is often the root cause of various diseases. Research indicates that adopting an anti-inflammatory lifestyle can protect brain neurons, balance hormones, fight tumor formation, and enhance mood. Additionally, the impact of gut health on mood and energy levels should not be underestimated. Beneficial gut bacteria can regulate neurotransmitter activity, functioning as natural antidepressants and anxiety inhibitors.

Rather than relying on anti-inflammatory medications for conditions like arthritis and heart disease, reducing inflammation in the body through lifestyle changes is a more effective approach. Poor gut health has been linked to a multitude of diseases, including autoimmune disorders, brain disorders, cancer, fatigue, joint pain, mood disorders, learning disabilities, infertility, allergies, asthma, and sensitivities. These conditions are often exacerbated by inflammation and can be improved by fostering a healthy gut environment. The Human Microbiome: A Key Player in Health and Disease

The microbiome, consisting of genes and microbes within our bodies, plays a crucial role in our overall health. The human microbiome, which encompasses all the genes of our microbes, is often compared to the human genome. Interestingly, the genes in our microbiome outnumber our own genes by a significant margin.

While humans share a high degree of genetic similarity, the diversity of our gut microbiomes is astounding. Each person's microbiome is unique, with a vast array of bacterial strains present. Research indicates that the human gut microbiome contains a staggering 3.3 million non-redundant genes, far surpassing the number of genes in our genome.

Understanding the microbiome is essential in deciphering its impact on human health. Researchers are delving into the microbiome to uncover how various bacterial strains can influence the immune system and contribute to disease. The Human Microbiome Project is dedicated to characterizing microbial communities in different body sites and exploring their correlations with human health.

While certain bacteria can lead to disease, many bacterial strains offer health benefits. By investigating how the microbiome affects our genes and predisposes us to diseases, personalized treatment approaches can be developed to prevent and manage illnesses effectively.

In conclusion, the microbiota, composed of trillions of bacterial organisms, reside within our bodies, collectively known as the microbiome. The gut microbiome, in particular, plays a pivotal role in our health, as it houses a large proportion of bacteria and influences the immune system and inflammation. Improving gut health through a healthy diet, probiotics, stress reduction, and regular exercise can support a balanced microbiome and overall well-being. sentence: Can you please help me with this task?