Discover three ways to improve your health through the gut microbiome

Bacteria, viruses, yeast and parasites in your gut? It may seem like a nightmare, but this collection of microbes is actually a health issue, experts say.

The so-called microbiome consists of the millions of organisms that live in us, said Elizabeth Corwin, vice dean for strategic and innovative research at the Columbia University School of Nursing in the United States. And a healthy microbiome is a crucial part of good health.

It influences the immune system and helps to synthesize important vitamins in our gut, added Elizabeth. These organisms also provide protection, can help heal wounds, kill disease-causing agents and help certain drugs work, said Sheena Cruickshank, a professor in the division of infection, immunity and respiratory medicine at the University of Manchester in the UK.

Taking care of your microbiome can help you care for many conditions, including allergies, asthma and autoimmune diseases, Sheena said.

So where do you start? How to get a better microbiome?

“What we really mean by a good microbiome is a diverse microbiome,” said Sheena. “Many diseases tend to be associated with a lack of variety.”

She and Elizabeth shared easy ways to get more microbial variety.

How about a dog?

Looking for an excuse to adopt a dog? Here it is.

Studies show that dogs share their microbiome with the family, Elizabeth said. Growing up with a dog has been shown to reduce the chances of developing asthma and allergies, Sheena said.

And caring for a pet is a pleasant way to exchange bacteria, he added. Just having animals around can help.

“We also have a microbiome in our buildings and in the air around us,” Sheena said. “It is suggested that rural microbiomes have a little more variety and may be better for lung health.”

Sorry cat gang, but Elizabeth said dogs seem to be the most useful pet for the microbiome.

decrease stress

An important microbiome health factor is how permeable your gut is.

Everyone’s gut is leaky to some degree, but some people’s organs are more leaky than others, Elizabeth said. If your gut leaks the healthy, helpful microorganisms, that’s fine, she added. But if you leak more virulent microorganisms, the immune cells waiting outside will be activated, which can cause inflammation.

So how does your stress come into play?

“High cortisol, which is one of our stress hormones, can actually increase leakage from your gut,” Elizabeth said. “If you’re living with high stress, your gut may be more leaky.”

Vary your diet

A varied, high-fiber diet is important for a healthy microbiome, experts said.

The microbiota loves high-fiber foods like fruits and vegetables, Elizabeth said. Fiber is not digested well in the stomach and tends to be broken down more by microorganisms and moves through the intestines, she added.

Fermented foods can be helpful because they often provide live bacteria, Sheena said. But while some studies have shown effectiveness, it’s tricky to know for sure whether you’ll get helpful bacteria from the fermented foods you eat, because the amount can vary so much.

Sheena said she worries about the microbiomes of people who limit their diet, whether because of restrictive diets or because they rely on high-fat but convenient foods.

“If you have a varied diet with lots of fruits and vegetables, that gives you a lot of different things to chew on and enjoy,” Sheena said. “The simplest thing we can do is have a good, balanced diet.”

And the probiotics?

It might be. Probiotics are often the first thing we think of when we talk about gut health, but the evidence for their effectiveness is mixed, Sheena said.

They are often recommended after using antibiotics to replace the good bacteria that can be killed along with the bad ones due to the action of the medications.

Some studies show that they can help a little, but others show that probiotics aren’t as effective as many think, she said.