How to Support Your Healthy Gut Bacteria

Fun fact: we all have trillions of bacteria that live inside of our intestines. Most of them live in our large intestine or in the colon, but in smaller numbers they also exist in our stomach and in the small intestine. In the colon, they assist with digestion and help with absorption of vitamins from the food that we eat. They help to support our immune system. These gut bacteria float around and they attach themselves to the inner walls of our intestines.

The bacteria that live in our GI tract are very different than the bacteria that we encounter in our environment, in our everyday lives. First off, the bacteria, or our gut microbiome, that live in our colon assist in digestion by breaking down fiber that’s in the food that we eat. And in turn, the bacteria produce short chain fatty acids. These chemicals reduce inflammation by downregulating pro-inflammatory cytokines, basically chemical messengers that wreak havoc in our body. Our gut microbiome also helps to train our immune system to recognize and respond to pathogens.

Without this interaction, the immune system may fail to develop properly leading to increased susceptibility for infections. A healthy, diverse gut microbiome also reinforces our gut barrier, keeping harmful bacteria and toxins from entering the bloodstream. We all have a lining of cells that prevent the transport of bad bacteria and pathogens from the gut into our bloodstream. And if we have the wrong or imbalanced amount of bad bacteria in our gut, the lining of our intestines can actually have small little holes in it. So our gut microbiome helps to keep those junctions nice and tight and prevent that from occurring.

As far as nutrient absorption goes, certain gut bacteria, including bifido bacterium, and lactobacillus directly produce vitamins that are essential for our health, including Vitamin K, folate, and Vitamin B12. Other beneficial bacteria in our GI tract lower the pH level, and this allows other vitamins and minerals to be absorbed out of our food at a higher level.

Another cool fact is that our gut microbiome affects our nervous system, and this is through the gut brain axis. This is a network of nerves and neurons that run through our GI tract. Certain bacteria actually produce neurotransmitters like serotonin and dopamine, which send chemical signals to your brain.

This fact is pretty cool. Up to 95% of the serotonin in our bodies is actually produced in our gut and other beneficial bacteria produce neurotransmitters like GABA and dopamine. These are all associated with calmness, positive mood, and better sleep. Studies have shown that an imbalanced microbiome is linked to depression, anxiety, and higher levels of stress.

So how do we keep our gut bacteria healthy? The bacteria in our gut require us to eat a variety of plant foods in order to thrive. Plant foods provide different types of fiber, including prebiotics. Prebiotics are a fuel source for the bacteria in our gut, and they’re found in foods like asparagus, garlic, onions, oats, flax, seeded, chickpeas, lentils, apples, grapefruit, and watermelon.

Eating foods that contain probiotics, which are the live and active cultures, the same thing as the good bacteria, is also beneficial and recommended. Probiotics are found in foods like yogurt, sauerkraut, kimchi, kombucha, and fermented pickles. Certain raw or unpasteurized cheeses like cheddar, gouda, Parmesan, and Swiss also contain probiotics.

On the other hand, a diet that is high in sugar and saturated fat tends to favor the less helpful types of bacteria in our gut. Processed foods also lack fiber and they lack micronutrients, and they tend to come with a lot of additives and preservatives. All of these things tend to favor the less helpful bacteria, and that can be harmful to our overall health.

If you have any questions about how to support your own microbiome or questions about gut health and how it relates to mental health, I’d be happy to talk with you one-on-one. Feel free to stop by the front desk of the fitness center and schedule a nutrition appointment today.

–  CHFC Registered Dietitian, Emily Leffew