The term “microbiome” refers to the trillions of microorganisms, including bacteria, viruses, fungi, and their genetic material, residing within and on the human body.
These microbial communities inhabit various niches, including your gut, skin, mouth, and urogenital tracts.
Among these, the gut microbiome is the most researched to date. It plays a pivotal role in numerous health aspects, ranging from digestion and nutrient absorption to immune function and mental health.
Your gut microbiome serves as a critical aspect of your immune system, forming a complex ecosystem that communicates with the body’s immune cells. It promotes balanced immune responses and helps prevent the onset of inflammatory and autoimmune diseases.
Your gut microbiota also influences your brain health through the gut-brain axis. This impacts your mood, brain clarity, your susceptibility to brain-related issues, and more.
Furthermore, research indicates that certain gut microbes maintain cardiovascular health by affecting lipid metabolism and blood pressure regulation.
Meanwhile, on your skin, your microbiome acts as a barrier against pathogenic invaders, playing a key role in your immunity.
The Big “Dysbiosis” Problem
Research shows that up to 70% of adults today may have an imbalanced microbiome, or dysbiosis. In general, this means not enough beneficial bacteria versus harmful bacteria in your microbiome, and/or not enough of a range of beneficial bacteria.
This dysbiosis is associated with a multitude of health issues, including autoimmune diseases, obesity, type 2 diabetes, irritable bowel syndrome (IBS), fatty liver disease, allergies, and even mental health disorders such as anxiety and depression.
10 Top Causes of Dysbiosis
Top causes of an imbalanced microbiome include:
1. Antibiotics: Used to treat bacterial infections, antibiotics can disrupt the balance of gut microbiota by killing beneficial bacteria as well as the harmful bacteria they are intended to kill. There has been increasing spotlight placed on the possible overuse of antibiotics in medicine in recent years.
2. Pesticides: Residues from pesticides on food and in cosmetics and personal care products can alter gut microbiota. Glyphosate, a common herbicide, has particularly been associated with microbiome disruption.
3. Food Additives: Emulsifiers, artificial sweeteners, and preservatives in processed foods can negatively impact gut bacteria.
4. Heavy Metals: Exposure to heavy metals like lead, mercury, and cadmium can be toxic to beneficial gut microbes. Mercury, for example, is high in many species of fish people consume.
5. Industrial Chemicals: Chemicals such as bisphenol A (BPA), commonly found in plastics, can interfere with gut microbiota balance.
6. Poor Diet: Diets high in sugar, refined carbohydrates, and unhealthy fats can support harmful bacteria and yeast overgrowth.
7. Alcohol: Excessive alcohol consumption can disturb the gut microbiome and increase the permeability of the gut lining.
8. Chlorinated Water: The chlorine used in municipal water systems and in some homes kills not only harmful bacteria but also beneficial gut bacteria.
9. Smoking: Tobacco smoke contains numerous harmful substances that can negatively affect gut microbiota.
10. Stress: Both psychological and physical stress can lead to negative changes in gut microbiota composition.
Proven Ways to Boost Your Microbiome Health
1. Increase Your Dietary Fiber Intake
Most adults today consume less than half the amount of dietary fiber their bodies need. One very important benefit is that eating a variety of fiber-rich foods such as vegetables, fruits, legumes, and whole grains can promote the growth of beneficial bacteria (a.k.a. probiotics) in your microbiome. Studies suggest that diets high in fiber increase both the diversity and abundance of anti-inflammatory microbial species.
2. Eat More Fermented Foods
Fermented foods such as sauerkraut, kimchi, pickles, kombucha, yogurt, and kefir contain live beneficial bacteria. Regular consumption of these foods has been shown to enhance gut microbiota diversity and function. Be cautious about choosing traditionally fermented foods versus highly processed forms of those foods. For example, many sauerkrauts on store shelves are pasteurized, a heating process that destroys the live beneficial bacteria. Look for naturally fermented sauerkraut, which is more likely to be found in the refrigerated section of stores.
3. Probiotic Supplements and Prebiotics
Probiotic supplements provide live microorganisms that may help improve your microbiome when consumed in adequate amounts. Look for a high-quality probiotic supplement. Many probiotic supplements can start out with high quantities of beneficial bacteria, but these can largely be killed off by stomach acid. Look for those that largely overcome this issue, such as this top-recommended probiotic supplement.
Prebiotics are non-digestible fibers that feed beneficial bacteria. Some top prebiotic-rich foods include onions, garlic, leeks, asparagus, bananas, and whole grains. In addition, you can also consider a high-quality organic prebiotic supplement. Note that psyllium husk, a common ingredient in fiber supplements, has some prebiotic benefit, as the arabinoxylan it contains is a type of fiber that can be fermented by gut bacteria.
Both probiotics and prebiotics have been shown to improve gut health by increasing the populations of good bacteria and decreasing harmful ones.
4. Reduce Your Consumption of Processed Foods
Along with many other benefits, minimizing your intake of processed foods can prevent the growth of harmful bacteria and reduce inflammation within your gut. This is especially true of those processed foods high in sugars, refined flour, and unhealthy fats.
5. Limit Antibiotic Use
Antibiotics should be used judiciously and only when absolutely necessary. Many antibiotics destroy both bad and good bacteria in the body. Overuse can lead to long-term changes in your gut microbiome, reducing microbial diversity and resilience. If you are prescribed antibiotics, ask your doctor if it is absolutely necessary. If it is, also ask if a “narrow-spectrum” antibiotic is available for your condition that targets specific bacteria. Also, ask for a plan to help restore any damage to your microbiome the antibiotic may do.
6. Diversify Your Diet
Eating a small variety of foods is a big problem today for many if not most people, and it has a number of negative health impacts. Meanwhile, one of the benefits of eating a wide variety of foods – different fruits, vegetables, nuts, seeds, grains, and more – is that it can support a diverse microbiome. Research indicates that different foods introduce different types of bacteria, contributing to microbiome diversity and stability.
7. Engage in Regular Physical Activity
Physical activity is associated with a very wide range of health benefits including increased microbial diversity and the presence of beneficial microbial species. Regular exercise, therefore, supports the systemic health of the microbiome.
8. Manage Your Stress Levels
Chronic stress can have a very significant negative impact on your gut bacteria composition. Practices such as mindfulness, yoga, and meditation have been shown to positively influence microbiome health. Head here to see 6 powerful ways to stimulate your vagus nerve to reduce stress, as well.
9. Prioritize Healthy Sleep
Proper sleep is crucial for maintaining a balanced microbiome. Poor sleep patterns can lead to dysbiosis – an imbalance of healthy bacteria in the microbiome — which in turn may affect mood and overall health. Head here to see 12 Best Foods to Help You Sleep Better.
10. Avoid Artificial Sweeteners
Artificial sweeteners such as saccharin, sucralose, and neotame can negatively affect the microbiome, potentially leading to glucose intolerance and other metabolic issues.
11. Get Dirty
Research shows that routine exposure to soil, such as by gardening, can enhance microbiome diversity, as it introduces beneficial microbes that help modulate immune responses. Research suggests this exposure supports immune development and may also reduce allergy and autoimmune disease risks. Of course, this means “clean” soil free of contaminants and debris, such as organic soil.
Three Sure Things
Research continues to unravel the complexities of the microbiome. Three things are crystal clear, though:
One, the health of your microbiome is a critical aspect of your overall health and longevity.
Two, most people today – up to 70% – suffer from an imbalanced microbiome or dysbiosis. (And even the other 30% could also use an even healthier microbiome!)
Three, the good news – as you see above – is that you have immense control over improving your microbiome. And each and every step you take is a giant step in a healthier direction!
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Sources
Health benefits of dietary fiber.
Health benefits of fermented foods: microbiota and beyond.
Probiotics and prebiotics in intestinal health and disease: from biology to the clinic.
Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort.
Effects of Antibiotics upon the Gut Microbiome: A Review of the Literature
Structure, function, and diversity of the healthy human microbiome.
Exercise and associated dietary extremes impact on gut microbial diversity.
The microbiome: A key player in the complexity of pain.
Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation.
Non-caloric artificial sweeteners and the microbiome: Findings and challenges.