Things that may disrupt your microbiome (and ways to fix them)

By Bio Island Nutrition Team

What is our gut microbiome?

Our gut microbiome consists of trillions of different types of microorganisms. These microorganisms which are also called microbiota or microbes are mainly bacteria however it also comprises of a combination of fungi, parasites and viruses mostly found in both the small and large intestines.

As a baby we are first exposed to these microorganisms during birth via the birth canal and through the mother’s breast milk. As we grow and develop our diet and environment exposes us to other microbiome which are either beneficial to our health or may increase the risk of disease.

Our gut microbiome main role is in digesting our food as well as absorbing and synthesising the nutrients in our food. The microbiome also plays important roles in many other bodily processes including immune system regulation, metabolism, brain functions and mood.

What things may disrupt our gut microbiome?

Diet is one off the biggest aspects that contribute to an unhealthy gut microbiome. A diet which is high in processed foods, sugar, salt, and saturated fat negatively impacts the function of both the stomach and bowels. Other organs such as the liver, gallbladder and pancreas are also affected.

When our digestive system is not functioning as it should be it can lead to a range of other health issues especially malnutrition due to the malabsorption of nutrients. There are also conditions such as coeliac disease and lactose intolerance that can disrupt the digestive system and leads to nutrient deficiencies as well for example, those with lactose intolerance may experience calcium deficiency.

Other things that may disrupt or influence the gut microbiome include:

• Age
• Environment and exposure to chemists and pollutants
• Illnesses and medication such as antibiotics
• Vaginal or C-section delivery
• Smoking
• Stress

How do we fix our gut microbiome?

Promoting healthy gut bacteria comes down to addressing the factors that are having a negative effect on your gut microbiome. Whilst there are some factors such as age and birth delivery which cannot be changed. There are still things that you can do which will have a positive and nurturing effect on your gut such as managing stress, quit smoking, and reducing exposure to toxins and chemicals as much as possible.

Dietary changes will have the biggest impact on your gut microbiome. When making food choices opt for a balanced wholefood diet which is abundant in fresh fruits and vegetables, lean meat, poultry and fish, wholegrains, nuts, and seeds. Reduce the amount of processed foods that are being consumed especially those high in salt, sugar, and saturated fats. Eating a wide variety of foods will ensure that your body is getting the nutrients it needs. Also be sure to include a range of both prebiotic foods such as garlic, onion, asparagus, and bananas and probiotic foods such as fibre and kefir.

Adequate fibre and water intake will also help keep your digestive system healthy and avoid issues such as constipation, excessive gas or bloating and diarrhoea.

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.