What is the microbiome?
It's the new "sexy" topic, but what is it and why should we care?
The term “microbiome” is a term that’s thrown around a lot nowadays, I myself use the term regularly because it absolutely fascinates me, but since gut health has become the latest hot topic, the microbiome is getting some exposure and I’m here for it! Let’s take a dive into the microscopic world and talk all things microbes…
The term “microbiome” refers to the trillions of microbes that make up a microscopic ecosystem consisting of different bacteria, fungi, viruses, archaea and other microbes. Different areas of the body have their own microbiome, so your nostrils have a different microbiome to your eyes, your lungs have a different microbiome to your feet and so on. When we hear the term “microbiome” it is generally referring to the gut microbiome which runs along the length of your gut but is mostly focused on the microbes that live within your large intestine. We have co-evolved with these microbes over millions of years to develop a symbiotic relationship in which we both benefit one another; we provide food and shelter for our microbes and in turn, they help us break down food, produce anti-inflammatory compounds, provide energy to our cells, produce vitamins, help to regulate our immune system and ward off potentially dangerous pathogens. THANK YOU MICROBES.
It can be a little freaky to think about bacteria living in and on us because for a long time we’ve been conditioned to think of bacteria as dangerous, sometimes lethal and in some situations that is still very much the case, but actually, when bacteria and other microbes are living in their ideal environment and are provided their ideal diet, they can do incredible things for our health!
The reason we often focus on the microbes that live within the large intestine is because they are the microbes that help us break down the foods that we are unable to digest. When we consume plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds, we are consuming fibre. Our digestive systems are unable to digest and absorb fibre, so as the fibre passes through our gut, it acts like a sweeping brush and helps to clean the GI tract and keeps us regular, but that’s not all…when fibre reaches the large intestine it acts as fuel for our microbes and they get to work digesting fibre through a process called fermentation. A by-product of this fermentation process is the release of beneficial compounds called short-chain fatty acids (SCFAs), which have incredible health benefits such as reducing inflammation, modulating the immune system and providing energy for the cells within the gut. In short, WE WANT FIBRE and lots of it!
We can only get fibre from plants and each plant contains its own unique forms of fibre. There are several microbes living within the gut that are absolute DIVAS and will only want to eat certain forms of fibre, the only way to ensure that you’re feeding all of your diva microbes is to consume a wide variety of fibres. By eating a diverse variety of plants throughout the week we are feeding our microbes a range of fibres and providing them with the fuel they need to stay happy and healthy, in turn they produce compounds that help to keep us happy and healthy too!
A few simple tips to increase your fibre and variety are as follows:
Add a handful of mixed berries to breakfast
Enjoy some dark chocolate with mixed nuts as a snack
Add a mixed side salad to your pasta dish
Keep the peel on your veggies when you roast them
Switch to brown / wholegrain versions of carbohydrates such as bread, pasta and rice
Add a tin of beans or lentils to dishes such as stew, curry, pasta sauce and chilli
Try hummus with wholemeal pitta or veggie sticks as a snack
Drink coffee … YES! Coffee contains fibre and beneficial compounds called polyphenols
Add a side of your favourite veggies to lunches and evening meals
Add a portion of fruit to your puddings or sweet treats
Think of your microscopic ecosystem as a diverse garden and you, my dear, are the gardener. Your diet and lifestyle directly impacts the health of your microbes and dictates which microbes flourish and which of them perish. It’s up to you to tend to your garden, look after your microbes, provide the ideal environment and keep them well fed.
This is just a whistle stop tour of the microbiome, there is so much more to explore but I hope it’s got you thinking about the tiny world that lives within you.