‘Meet Your Microbiome’
Love Your Gut Week advice on how to look after your gut microbiome
While research into the gut microbiome is growing at pace and Google searches for the topic are up by 89% over the past year, many people are still confused about what the gut microbiome is, what it does and how we can look after it to support overall wellbeing.
The gut microbiome is a collection of microbes, such as bacteria, fungi and viruses, living in our intestines. It has a number of important jobs, including digesting and extracting nutrients from food. However, it also has the power to impact everything from immunity and mood, to heart health, brain health and more. So, it’s definitely worth looking after.
To help, our Love Your Gut experts Jo Travers and Rita Pender have shared simple advice on how we can look after our gut microbiome, as well as insights into topics including what happens to our gut microbiome as we age, its link to mental health and the impact of antibiotics on the gut microbiome.
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What can I eat to support my gut microbiome?
Having a diverse mix of microbes in the gut can help support physical and mental wellbeing. While conversely, low diversity can put you at risk of conditions such as diabetes, inflammatory bowel disease, eczema, arthritis, obesity and low energy levels.
Eating a variety of plant-based and fibre-rich foods every day including fruit, vegetables, wholegrains, legumes, nuts and seeds can help create more diverse gut bacteria.
Research shows that a diet rich in fermented foods can support gut diversity and improve immune responses. However not all fermented foods are created equal. To make sure you’re getting the gut-friendly benefits, check the packaging to ensure it has ‘live cultures’ or mentions the name of the bacteria strain.
Fibre can also help support a healthy gut microbiome – but just 9% of us are eating the recommended 30g a day. Fruit, vegetables, pulses, nuts and wholegrains are all good sources of fibre – and research shows that increasing fibre intake by as little as 6g a day (the equivalent of 2 thick slices of wholemeal bread or a serving of wholewheat spaghetti) can have a positive impact on gut bacteria.
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Can exercise support the gut microbiome?
Research has shown that exercise can increase the diversity and growth of beneficial bacteria in the gut, in turn supporting microbiome health. And regular exercise will increase the variety of beneficial bacteria in your gut independent of other factors, such as diet.
One study found that participating in moderate or high exercise for 30–90 minutes, three or more times a week is likely to produce changes in the gut microbiota. Moderate activity will raise your heart rate, make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing. And the good news is that moderate exercise can be as simple as a brisk walk, dancing, or pushing a lawn mower. So, start small with something you enjoy and build up.
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What about sleep?
Good gut health can help support quality sleep, with studies finding that increased microbiome diversity correlates with longer sleep times and better sleep efficiency, which is how much of the time in bed you spend asleep. A healthy gut will also produce the sleep hormone melatonin.
The reverse is also true and getting enough sleep can support good gut health. Research shows that irregular sleep patterns are associated with a negative microbiome make up. So, by sticking to a regular bedtime routine and getting the NHS-recommended 7-9 hours, you can help support the health of your gut microbiome. Having a relaxing bedtime routine can also help – try avoiding electronic devices for at least an hour before bed, reading, listening to soft music or a podcast, or taking a warm bath.
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How does the gut influence healthy ageing? What happens to it as we age?
The gut and immunity are connected through a bi-directional relationship known as the gut-immune axis. Good gut health is therefore essential to supporting the immune system – around 70% of our immune cells live in the gut and are in constant communication with microbes and bacteria that live there to train and regulate immune responses.
Low gut diversity can cause an increase in chronic inflammation and inflammation underpins most age-related diseases (referred to as ‘inflammageing i.e. chronic low-grade inflammation that increases with age).
Some studies have even shown that individuals who live longer have a more diverse gut microbiome than younger people – suggesting a healthy microbiome can contribute to resistance to age-related diseases and support longevity (a long life).
As we age our gut microbiome diversity naturally declines. Females in particular see a significant decline during menopause. The good news is however, that small diet changes such as eating a variety of plant-based, fibre-rich and fermented foods, as well as lifestyle changes like managing stress and getting active have a big impact on gut health.
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What is the link between the gut microbiome and mental health?
The brain and the gut are intimately connected via a two-way connection through millions of nerves, most importantly the vagus nerve. Imbalances in gut bacteria – known as dysbiosis- can disrupt this communication and has been linked to mental health conditions such as anxiety and depression.
Many chemicals associated with mental wellbeing are also primarily produced in the gut, including serotonin which is known as the ‘happy hormone’. And studies have shown that people with healthier microbiomes are more resilient to stress.
Managing stress is therefore an effective way to look after the gut microbiome. Techniques such as breathing exercises, spending time in nature and reading are all great options, so find something that works for you.
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Do antibiotics impact the gut microbiome? How can I protect my gut microbiome?
Antibiotics are medications which treat bacterial infections. They are classified as either broad-spectrum (treat a wide range of bacteria) or narrow-spectrum (treat specific bacteria). In the UK and Ireland, most antibiotics prescribed are broad-spectrum meaning whilst they wipe out the infection-causing “bad” bacteria, they also wipe out the “good” bacteria. For this reason, it’s recommended to take a probiotic at the same time as starting a course of antibiotics (leaving a few hours in-between) and continue for at least one week after finishing antibiotics. Research suggests taking a probiotic can maintain diversity of gut bacteria, limit disruption of gut bacteria balance and help reduce side effects such as diarrhoea (antibiotic-associated diarrhoea). Speak with your GP or healthcare professional for more information and personalised advice.
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