Your gut microbiota and microbiome

Together, all the microorganisms in your body, including bacteria, yeast, fungi, viruses and parasites, make up your microbiota. And this community of microorganisms (ie, all the microorganisms that can usually be found living together in any given habitat), and their “theatre of activity” (ie, not just that they are there, but also how they coexist and function together) is what we mean by the term microbiome.

Approximately 90-95% of these microorganisms can be found in our gastrointestinal tract, or what we commonly call our gut. The gut flora, or microbiota, consists of trillions of bacteria belonging to thousands of different species.

The role of microbiota

The benefits of this microbiota are extensive (and impressive):

• They aid in digesting food and absorbing nutrients
• They regulate, support, and educate the immune system
• They defend against harmful bacteria
• They produce essential vitamins and other important substances
• They break down toxins

The gut-brain axis, what’s the connection?

The gut-brain axis is the internal communication network linking your gut and brain, influencing many aspects of wellbeing.

Got a gut feeling? Emerging research suggests that the gut flora may even influence the brain and, consequently, our moods.

Read more about the gut-brain axis

Gut health throughout life

Our gut microbiota is like a fingerprint, unique and constantly changing throughout our lives. From infancy, when it's shaped by what we eat and our environment, to adulthood, when diet and lifestyle play a big role, our gut microbes influence our health in many ways.

At any age, taking care of our gut health through diet and other lifestyle choices can benefit our overall well-being.

Read about baby gut health

Gut check: Why a healthy gut is essential for well-being

Grompone says that “Health starts in the gut.” But how exactly?

You may have heard that 80% of your immune system is located in your gut. In fact, your gut, or gastrointestinal tract actually starts in your mouth and extends all the way through your oesophagus, to your stomach and small and large intestines.

It is nine metres long and thanks to its 800-900 folds, it would cover half a tennis court if you laid it out flat.

This makes your gut by far the largest contact surface your body has with the outside world and explains the importance your gut has for your immune system.

The gut microbiome acts as both gatekeeper and coach for your immune system. It helps maintain the mucus barrier that keeps out harmful invaders and trains your immune system's T-cells to recognise and eliminate threats.

A balanced microbiota, rich in good bacteria, is vital for a strong immune response, as these bacteria educate and equip your immune system to combat bad bacteria and toxins.

Four science-backed ways to improve your gut health

1. Diversify Your Diet

Incorporate a wide variety of fruits, vegetables, whole grains, and legumes into your diet to promote diversity in your gut microbiota. Aim for a rainbow of colors on your plate to ensure you're getting a broad range of nutrients and fiber that feed beneficial bacteria. Add a splash of fermented foods as well.

2. Consider probiotics

Probiotic supplements can support your gut health by introducing beneficial bacteria for a balanced microbiome. These supplements help replenish good bacteria, especially after antibiotic use, supporting digestion and when with Vitamin D, boosting your immune system.

3. Manage Stress

Chronic stress can disrupt the balance of gut bacteria and compromise gut health. Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to support overall well-being, including gut health.

4. Stay Hydrated and Limit Sugary Foods

Adequate hydration is essential for maintaining a healthy gut environment. Additionally, excessive consumption of sugary foods and beverages can disrupt the balance of gut bacteria and promote the growth of harmful microbes. Opt for water as your primary beverage and limit intake of sugary snacks and drinks to support gut health.