Food for Thought: Microbiota and Gut Health

Food For Thought:

Microbiota and Gut Health

By: Mallory Lawson, Ashton Housholder, and Hannah Carillo

Students in the Cox College Nutrition Diagnostics Dietetic Internship program

What is gut microbiota or gut health?

Gut microbiota is the bacteria population that resides in our intestines and is made up of trillions of organisms and over 1,000 different species. An alteration in gut bacteria, also known as gut dysbiosis, has been associated with the development or worsening of inflammatory-driven diseases and infections. While it has been heavily established that diet is the main driver of gut microbiota composition, other environmental factors have also been shown to have an impact, including geographical location, surgery, antibiotic use, infection, smoking, stress, depression and living arrangements (urban or rural).

How does gut microbiota and dysbiosis affect our health?

In cases of autoimmune and chronic diseases, the immune system and inflammation both play a role. Research shows that a lack of bacterial diversity and/or overgrowth of certain bacteria can increase the risk of developing diseases. In autoimmune diseases, the immune system attacks body cells and tissues, subsequently causing a continuous inflammatory response. However, a healthy microbiome can strengthen the permeability of the gut mucosa, a membrane that lines body cavities, which makes it harder for the pro-inflammatory cells to cross into other parts of the body. Therefore, the makeup of microbiota can influence our susceptibility of developing autoimmune issues or other chronic diseases, such as Crohn’s disease, irritable bowel syndrome, obesity, and diabetes mellitus. Additionally, gut microbiota has been linked to cardiovascular disease, cancer, dementia and nonalcoholic fatty liver disease, especially when the body is already in a chronic pro-inflammatory state.

How does diet play a role in gut health?

As mentioned earlier, diet plays a very important role in promoting or inhibiting bacterial diversity. Changes to the diet may alter gut bacteria if fiber, fruits, and vegetables, along with a wide variety of foods, are consumed. Incredibly, one study found that the addition of these fibers to one’s diet almost immediately changed the abundance of several species of bacteria. Fiber-containing foods will come from plants, such as fruits (berries, bananas, apples, oranges, etc.), vegetables (Brussels sprouts, broccoli, carrots, kale, spinach, etc.), whole grains and legumes (beans). However, fiber from whole grains should limit the intake of processed foods like cereals and breads as these can have added sugars and preservatives, which some research suggests can lead to dysbiosis. Lastly, it is wellknown that probiotics and fermented foods have a positive impact on gut health. Foods like yogurt, kefir, sauerkraut, kimchi, miso, tempeh and kombucha are all fermented and contain “good” bacteria.

Research shows that a lack of bacterial diversity and/or overgrowth of certain bacteria can increase the risk of developing diseases.

What can I eat to improve my gut health?

While all of this may seem overwhelming, small changes—like adding kimchi to your black bean tacos or miso to your soups/ ramen—can positively change your microbiota. Breakfast is also an easy meal in which to add fiber. For example, oatmeal mixed with Greek yogurt, diced apples, and mixed berries not only packs a huge fiber punch but is also simple and quick to make. Additionally, aim to fill half of your plate with fruits and/or vegetables for extra fiber throughout the day!

References:

Thursby, E. & Juge, N. (2017). Introduction to the human gut microbiota. Biochemical Journal, 474(11), 1823-1836. Hakansson, A., & Molin, G. (2011). Gut microbiota and inflammation. Nutrients, 3, 637-682. Gibson, D., DeCoffee, D., Molcan, E., & Brown, K. (2012). Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease. Nutrients, (8), 1095. https://doi.org/10.3390/nu4081095 Cresci, G.a, & Bawdin, E. (2015). Gut microbiome: what we do and don’t know. Nutrition in a Clinical Practice, (1). Desai, M., Seetkatz, A., Koropatkin, N., During better times Kamada, N., Hickey, C., Wolter, M., Martens, E. (2016). A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility. Cell, 167(5), 1339-1353.

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