Part 1 of 3: The Human Gut Microbiome: The Foundation to Optimal Health & Disease Prevention
- Sentinel Health LLC
- 9 hours ago
- 5 min read
Before we get into the nitty gritty oo our GI tract, a personal note.
For those of you taking the time to read my blog, first let me say—thank you! I genuinely appreciate it. Now, if you happen to be using my blog as a nighttime sleep aid… I understand. No judgment here.
A personal story-My daughter, who is my best and my worst critic, recently offered what I believe was her most diplomatic review yet when reading my last post: She commented- “It was really good Mum… some people might think it was boring, but I thought it was really interesting.” (Yes, she calls me Mum.) I think this was a polite way of saying- reading your post is like watching grass grow.
To be fair, years of writing research papers have trained my brain to live in the land of academic presentation. My husband lovingly calls me “The Professor”. In fact, if you want to express your frustration, he’s the one you should complain to. He was the inspiration for my starting a blog. Though he encouraged me to do so, I think it was mostly out of self-preservation as he got tired of hearing a dissertation at dinner every night and preferred that I share it with someone else. So, with all that being said, hang on to your seats because I’m going to really geek out on this post, or better yet, ..........
Part 1 of a trilogy-The Human Gut Microbiome. Trust me, your health will thank you.
The Foundation to Optimal Health & Disease Prevention & Dysbiosis (gut bacteria imbalance; less good, more bad)
The Gut–Brain Axis & Gut-Immune Axis
The Key to a Healthy Gut
HERE WE GO!
An Introduction to the Gut Microbiome
I have broken this topic into several categories because as you will soon find out, THE GUT MICROBIOME is one of most important functional organ systems in the body. Not previously thought of as an organ, due to its' complex and diverse function, the microbiome is now considered as an organ system. It’s function not only occurs in the GI tract but also impacts most every system of the body.
What Is the Gut Microbiome?
The human gastrointestinal tract contains an estimated 100 trillion microorganisms, including:
Bacteria
Viruses
Fungi
Protozoa
Key facts
To give a comparison-the human genome only contains about 23,000 genes
The microbiome itself contains over 3 million genes
These genes produce thousands of metabolites that influence:
metabolism
immunity
inflammation
neurological signaling
Microbiota Weight
The microbiome weighs approximately 2 kg (4.4 lbs)
Diversity
The gut contains roughly 1,000–5,000 bacterial species
Why Gut Microbial Diversity Matters
Microbial diversity is considered one of the strongest indicators of gut health. The more diverse, the better for your health. Higher diversity is generally associated with better metabolic, neurologic and immune health. You will soon find out - you have some control over this process.
Lower diversity has been observed in people with:
Inflammatory bowel disease (IBD)
Psoriatic arthritis
Type 1 diabetes
Atopic eczema
Celiac disease
Obesity
Type 2 diabetes
Arterial stiffness; hypertension, peripheral vascular disease, cornonary artery disease
Smoking and heavy alcohol use can further worsen these conditions
Early Development of the Microbiome
The microbiome begins forming before birth.
Microbial transfer occurs through:
The placenta
Amniotic fluid
Maternal circulation
After birth, the microbiome is further shaped by:
Vaginal delivery
Breastfeeding
Environmental exposure
Diet
Diet, Medications, and Environmental Triggers of Dysbiosis
The gut microbiome is highly sensitive to environmental exposures.
Factors that may negatively affect gut bacteria include:
Antibiotics
Certain medications
PPIs, SSRIs, NSAIDS, Statins, Beta Blockers, Laxatives. NEVER STOP YOUR MEDICATION without discussing it with your provider. There are options to help manage your gut flora if these medications are required.
Processed food ingredients
Artificial sweeteners
Food additives
Environmental chemicals
Pesticides
Glyphosate is designed to kill weeds among commercially grown GMO crops. Especially corn, soy, cotton, legumes and wheat. If it kills weeds, imagine what it does to your gut bacteria. Secondarily, it also affects the livestock, poultry and fish that are given corn, soy and wheat processed feeds.
EAT ORGANIC, WILD CAUGHT, NATURALLY PASTURE RAISED…
IT MATTERS!
Artificial sweeteners shown to alter microbiota
Sucralose
Aspartame
Saccharin
Food additives affecting microbiota
Emulsifiers
Soy lecithin
Mono- and diglycerides
Xanthan gum
Polysorbates
These ingredients are commonly found in:
Packaged dressings
Dairy alternatives
Processed breads
Pastries
Lunch meats
Artificial creamers
Cake mixes and frostings
These foods provide low nutritional value while potentially disrupting the microbiome balance.
Take the time and look in your fridge and cabinet to find out how many of the food you may be eating are damaging your gut and detrimental to your health.
Antibiotics and Gut Health
Human responses vary widely but several studies suggest antibiotics may have obesogenic effects when exposure occurs in small amounts over time, including residues in food.
ORGANIC, GRASS FED, PASTURE RAISED, ANTIBIOTIC FREE, HORMONE FREE MATTERS.
Reducing exposure may involve choosing:
Grass-fed, antibiotic-free, hormone-free meats
Cage free, antibiotic-free, hormone-free poultry
Wild-caught fish & seafood
What Science Currently Supports
Research consistently shows:
Probiotics can have beneficial health effects.
Refrain from grabbing one off the local pharmacy shelf. Many are misrepresented and ineffective and may offer no benefit or cause more harm than good. There are appropriate ways to manage various causes of dysbiosis and specific pre and probiotics. Consult your provider and do some research.
Gut microbes influence energy metabolism.
Diet strongly shapes microbiota composition.
Microbiome composition affects response to:
chemotherapy
immunotherapy
Conditions Linked to Gut Dysbiosis
Gut microbiome imbalance is associated with numerous health conditions.
Directly related conditions
C. difficile, Vancomycin Resistant Enterococcus (VRE), antibiotic resistant candida
Small intestinal bacterial overgrowth (SIBO)
Inflammatory bowel disease (IBD)
Colitis
Indirectly associated conditions
Allergies
Asthma
Anxiety
Depression
Autism
Chronic fatigue syndrome
Colon cancer
Diabetes
Fatty liver disease
Irritable bowel syndrome (IBS)
Multiple sclerosis
Neurodegenerative diseases
Obesity
Rheumatoid arthritis
The Microbiome and Obesity
Research shows that the gut microbiome plays a role in weight regulation and metabolic disease.
In overweight and obese individuals, studies often find dysbiosis.
Possible mechanisms include:
Immune system dysregulation
Altered energy extraction from food
Changes in gut hormone signaling
Increased inflammatory responses
Gut Microbiome and Cardiovascular Disease
Certain gut bacteria produce a compound called trimethylamine N-oxide (TMAO).
TMAO contributes to:
Arterial plaque buildup
Atherosclerosis
Increased risk of coronary artery disease
Research findings from Fecal Microbiota Transplantation
Fecal microbiota transplantation (FMT) provides strong evidence that gut microbes influence metabolism.
For example:
Transplanting fecal microbes from lean donors to individuals with metabolic syndrome improved insulin sensitivity.
Some microbial metabolites can:
Induce apoptosis (cell death) in colon cancer cells
Improve glucose metabolism
Regulate appetite through brain signaling
Thank goodness, you don’t need to ask for someone else's poo to have a healthy microbiome. You can make changes to create your own healthy gut kingdom. More about that in Part 3.
Up Next is Part 2 :The Gut-Brain Axis & Gut-Immune Axis.
See you next week.
I know you're excited!
