Reviewed by Anneleen Segers, PhD
The microbiome plays a pivotal role in your gut health, but also positively impacts other systems in your body. Learn how the gut supports your physical and mental health and how you can build a healthier gut microbiome.
What Is the Gut Microbiome?
Your gastrointestinal (GI) tract, also known as your gut, houses good and bad bacteria and trillions of other microbes in communities that make up your gut microbiome.1 The majority of these microbes reside in your large intestine (the colon).2 This collection of bacteria, single-cell organisms, and other microbes that populate the gut are gut microbiota. These microbiota have evolved with us over thousands of years, and over time, we have developed a symbiotic (mutually beneficial) relationship.3
Gut Microbiome Evolution
It is believed that the blueprint for our gut's microbiome is established at birth. When a newborn emerges from the womb, it is exposed to millions of microorganisms from both its mother and the environment. The gestational age of the newborn and the manner in which it is delivered influence the quantity and diversity of its gut microbiome. Studies have shown that by the first week of life, newborns have developed a complex ecosystem.45
The gut flora continues to evolve through changes in a child’s diet — from breast milk or infant formula to complementary foods and eventually solid foods. This introduces more variety, which influences the diversity of the child’s gut microbiome. By the age of one to three years, a child's gut microbiome is almost fully established.6
During childhood, gut microbiome diversity is important for immune system development, and the gut microbiome's dynamics continue to change throughout all life stages.
How Microbiota Support Our Health
Immune Support
The microbes in our gut microbiome have a significant impact on our health and immunity. About 70% of your immune cells are located in the GI tract, making the gut an essential part of your immune defense. Some gut bacteria, like Akkermansia muciniphila, help strengthen the intestinal barrier, regulating its permeability. Other good bacteria, or probiotics, protect the host by blocking bad bacteria from attaching to the intestinal wall.
Aids In Digestion
Dietary fiber is essential for a healthy diet. Indigestible fiber from foods like fruits, vegetables, and legumes passes through the GI tract undigested. Certain bacteria assist by producing enzymes that break down fiber in the colon, leading to the production of short-chain fatty acids (SCFAs), which benefit the gut microbiome.2 Some bacteria also produce essential vitamins like B and K.
Communication — The Gut-Brain Axis
The gut and brain have a two-way communication pathway known as the gut-brain axis.68 This connection is evident when we experience a "funny feeling" in our stomach before stressful events. The vagus nerve, which runs from the brain to the stomach, signals this feeling.
The central and enteric nervous systems communicate via the gut-brain axis, ensuring emotional and physiological balance. Dysbiosis, or an imbalance in our microbiota, can lead to inflammation and impair immune response, potentially causing neurological conditions.8
Consider Positive Changes
Eating plant-based foods like fruits, vegetables, whole grains, and legumes supports a healthy gut microbiome. Foods that contain prebiotics — non-digestible ingredients that fuel probiotics — can help probiotics flourish. Prebiotics are found in fiber-rich foods like oats, dried beans, legumes, carrots, Jerusalem artichokes, apples, bananas, garlic, and onions.6
Eating foods rich in live and active cultures (probiotics), such as yogurt, kefir, sauerkraut, and kombucha, can also help. Always consult with a healthcare provider before taking probiotic supplements.
Maintaining a healthy lifestyle by staying physically active, eating whole foods, getting quality sleep, and taking care of your mental well-being is key to supporting your gut microbiome.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Citations
- Thursby, Elizabeth, and Nathalie Juge. “Introduction to the Human Gut Microbiota.” Published May 2017.
- Zhang, Ping. “Influence of Foods and Nutrition on the Gut Microbiome.” Published August 2022.
- Malard, Florent, et al. “Introduction to Host Microbiome Symbiosis in Health and Disease.” Published May 2021.
- Aagaard, K., et al. “The Placenta Harbors a Unique Microbiome.” Published May 2014.
- Mackie, Roderick I., et al. “Developmental Microbial Ecology of the Neonatal Gastrointestinal Tract.” Published May 1999.
- Derrien, Muriel, et al. “The Gut Microbiota in the First Decade of Life.” Published December 2019.
- Chakrabarti, Anirikh, et al. “The Microbiota-Gut-Brain Axis: Pathways to Better Brain Health.” Published January 2022.