Dr Jane Gilbert

Your gut microbiome is a powerful player in your overall health, impacting everything from digestion to mental wellbeing. In this blog, we’ll dive into what your microbiome is, how it affects your health, and the simple steps you can take to boost the balance of healthy bacteria in your body.

What is Your Microbiome?

The term microbiome has become a buzzword in the health community, but what does it actually mean? Your gut microbiome is the community of bacteria living in your bowel—around 500 million bacteria, to be exact! This internal ecosystem is crucial for maintaining a healthy digestive system, but it does far more than just help you digest food.

Gut bacteria break down dietary fibre- and while some bacteria are beneficial, others are harmful. The key is finding the right balance of bacteria to promote overall health and wellbeing.

Why your Microbiome Matters: A full body Health Connection

Emerging research shows that your microbiome’s influence extends far beyond digestion. Studies suggest that gut bacteria control hunger, manage metabolism, influence insulin sensitivity, and even affect your mood. So, if you’re struggling with weight loss, feeling stressed, or battling anxiety, the answer may lie deep within your gut.

The Many Ways Your Gut Microbiome Affects Your Health

1. Nutrient Absorption

Your gut bacteria are essential for breaking down food and absorbing vital nutrients like vitamins B and K, which are crucial for maintaining health.

2. Immune System Support

A balanced microbiome regulates your immune responses, helping to protect your body against infections and inflammation.

3. Heart Health

Your gut microbiome plays a role in regulating cholesterol and lipid levels, which helps support a healthy heart and cardiovascular system.

4. Improving Insulin Sensitivity

Insulin resistance is a major health issue, contributing to conditions like type 2 diabetes and hypertension. Certain beneficial gut bacteria improve insulin sensitivity, encouraging your body to burn fat for energy rather than storing it.

5. Skinny Bacteria

Did you know there’s a connection between certain gut bacteria and weight? Researchers discovered that people with a specific family of bacteria—Christensenellaceae—tend to be slimmer than those without it. This skinny bacteria could hold the key to future anti-obesity treatments.

6. Emotional Balance and Mood Regulation

Your gut is home to more than just digestive functions. It produces gamma-aminobutyric acid (GABA), which calms the brain and helps regulate serotonin, the body’s happy hormone. A healthy microbiome can reduce anxiety and depression, while an imbalance may contribute to mood disorders.

7. Coping with Stress Hormones

High cortisol levels, a key stress hormone, are common in anxiety and depression. Studies show that increasing healthy gut bacteria—through probiotics—can lower cortisol levels, helping reduce stress and improve emotional wellbeing.

8. Fighting Candida and Other Infections

An imbalanced microbiome can lead to an overgrowth of Candida Albicans, a yeast that interferes with nutrient absorption and triggers inflammation, contributing to anxiety, depression, and mental fog.

How to Keep Your Gut Microbiome Balanced and Healthy

Our modern lifestyle can take a toll on gut health, disrupting the balance of good bacteria. Factors like stress, antibiotic use, and a diet high in grains and processed foods can create an environment where harmful bacteria thrive.

To support a healthier microbiome and reduce the risk of disease, try these tips:

• Reduce sugar and grain intake: Excess sugar feeds harmful bacteria. Opt for whole foods and cut back on processed sugars.
• Avoid unnecessary antibiotics: Use antibiotics only when necessary to prevent harming your beneficial gut bacteria.
• Manage emotional stress: Incorporate regular exercise and relaxation techniques, such as yoga or meditation, to help keep stress in check.
• Choose organic produce: Organic foods often have fewer pesticides, which can negatively affect your gut health.
• Incorporate fermented foods: Kefir, kimchi, live yoghurt, and sauerkraut are all excellent sources of probiotics that promote a balanced microbiome.
• Increase fibre intake: Boost your fibre with whole grains, fruits, vegetables, and legumes. Fibre acts as food for your good bacteria, helping them thrive.
• Consider prebiotics, probiotics, and fibre supplements: If your diet falls short, supplements can help maintain a healthy microbiome. Nixi is an excellent option, packed with fibre, probiotics, and prebiotics to support gut health.

Take Charge of Your Gut Health Today

Your microbiome plays an integral role in your physical and emotional wellbeing. By making small changes to your diet and lifestyle, you can boost the balance of good bacteria and unlock better digestion, improved mood, and overall health.

Ready to improve your gut health? Start today by adding more fibre-rich foods to your diet, embracing fermented foods, and considering a gut-friendly supplement like Nixi to kick-start your microbiome journey.

Learn more about maintaining a balanced gut microbiome by checking out our other articles ( like this blog on the link between fibre and brain health) and subscribe to receive expert tips straight to your inbox!