How to nourish your gut microbiome, and your health
How the microbiome works
The gut as a playground
Microbiome, or microbiota, refers to the microbes that live on and in our bodies. Most of them are found in the gut, which, if laid flat, would cover the size of a tennis court, and can hold up to 100 trillion (about 2 kg) of these living organisms. They co-create the so-called gut microbiome. The number of gut bacteria is equal to the number of cells in the human body - a single gram of stool contains more of them than the number of living creatures inhabiting the entire planet.
Fair trade
In exchange for a stable environment and a good diet, the bacteria help with digestion and at the same time produce short-chain fatty acids (SCFAS), vitamins, enzymes and hormones such as melatonin or serotonin. The gut therefore not only nourishes us, but also contributes to our well-being.
Microbes are constantly communicating with the brain along a direct axis called the gut-brain axis. The flow of information and signals is constant, and up to 80% of these are sent from the gut to influence brain activity, behaviour and mood, fundamentally affecting our physical and mental health.
The condition of immunity
We owe our microbiome for supporting the immune system - specifically in the gut, it is responsible for up to 70% of our immunity. But this requires balance! A poorly balanced, depleted diet in combination with a hectic lifestyle alters the bacterial composition of the gut and unwanted bacteria proliferate at the expense of beneficial microorganisms. These reduce our immunity and can cause a range of health complications - chronic illness, cancer or metabolic diseases, obesity or psychological problems.
What the microbiome wants from us
The solution is in season!
The state of the microbiome depends on what we put on our plates every day. Each species of bacteria (there are around a thousand) has its own preferences, so a varied diet is undoubtedly worthwhile. Different bacteria produce different beneficial substances, so the more species we feed, the better for us! A monotonous diet increases the risk that only one type or group of micro-organisms will multiply in the gut, and thus the microbiome is disrupted.
A recipe for health is the result of seasonality, which brings variety and quality to the diet and guides the appropriate adaptation of ingredients. Seasonal foods also respond to our internal biological clock, which ticks in harmony with nature and registers the changing light conditions. Satisfaction is therefore easier to achieve for those who move through life aligning with their circadian rhythm, and respect the cycle of day and night, timing activities, including eating and sleeping, correctly.
Gut bacteria love soluble fibre - a wide range of substances found in vegetables, fruits, legumes, nuts and seeds or whole grains, prolonging satiety and, most importantly, stimulating the gut. While our body cannot digest this form of fibre, the bacteria are well nourished by it, making it easier for them to break down harmful micro-organisms.
A study by the Physicians Committee for Responsible Medicine (PCRM) highlights the benefits of a plant-based diet as it promotes a healthy microbiome. Those who increase their fibre intake by reducing their consumption of meat and other animal products, eating more legumes and vegetables are at an advantage. An adult's recommended daily fibre intake should be 30 to 40 grams.
Acidification is good for us
Fermented dairy products are easier to digest because the bacteria in fermentation process ...process the lactose and casein in the fermentation process, thus reducing their allergenicity. Something similar happens with yeast breads - leaven, made from flour and water, is a grouping of bacteria and yeasts that have enzymes at their disposal and, with their help, break down certain substances in the dough, such as the hard-to-digest gluten. Live cultures and lactic acid bacteria that appear in various types of fermentation are also a powerful counter to pathogenic micro-organisms.
A little hunger doesn't hurt.
Intestinal microbes require a regular supply of food, but experts say that often we eat too often, we snack unnecessarily and don't take enough breaks between meals. We are thus playing into the hands of fast-growing microbes, which then outnumber other, equally important bacteria. Some people follow a regular regimen, some people are comfortable with intermittent fasting. Either way, healthy fasting does not harm the gut!
The basic need for rest
The gut of a person who actively and consciously rests, moves, digests, spends time in the fresh air, ideally in nature, in the presence of loved ones or with a pet is the happiest - the microbiomes of humans and animals enrich each other with valuable bacteria. These are also acquired, for example, during gardening, through contact with the soil.
We should also pay attention when we eat - because if the head does not notice, the body does not notice it either, and then it has a harder time digesting, absorbing substances from the diet and metabolises slowly. In addition, our lack of attention results in the brain not noticing the experience of eating - and so it continues to send hunger signals.
The arch enemy of the microbiome is long-term stress. It upsets the composition of the microbiome and weakens the gut's defences, as do excessive alcohol and sugar, smoking or frequent consumption of industrially produced (and sterilised) foods. Bacteria are also harmed by excessive or unnecessary use of antimicrobials - antibiotics which can eradicate beneficial microbes as a result of incorrect medication.
Decide and do
Scientists are showing that the microbiome responds to change almost daily, so it's never too late to decide to eat your way to a better diet. Home cooking and dining out are key to doing so, sharing and experiencing what makes food a cultural affair and gastronomy a living organism like the microbial community in the gut.
Sources: Interview with Petr Rysávka, PhD, lectures at the Soil to Soul Symposium in Zurich, the book Healthy Gut by Erica and Justin Sonnenburg, the book I Contain Crowds by Ed Yong
