Gut-brain connection

Trillions of microbes live in our gut

You may have been hearing an increasing media messaging about the gut microbiome in recent years. Although research in this area is relatively new and scientists are making new discoveries all of the time, it is already evident that our microbiome is important for our overall health and wellbeing.

What is a microbiome?

Our gut microbiome is the collective term for the trillions of micro-organisms, mainly bacteria but also include fungi and viruses, that reside in our gut. The balance of these has been shown to affect how we break down the food we eat and absorb nutrients.

If appropriately balanced, our microbiome can also support our immune system and prevent digestive issues such as IBS and reflux. Its potential to maintain the health of our delicate gut barrier is another critical role. If this single cell membrane becomes compromised, it may influence levels of ongoing inflammation in our bodies that have been linked to chronic diseases, such as diabetes and cardiovascular disease. Research has also shown that individuals with a more diverse microbiome are less likely to be overweight or obese.

The ‘gut-brain’ connection

As more research is undertaken, the collection of microbes in the gut is becoming clearly linked to activity in the brain. This is often referred to as the ‘gut-brain-axis’ and involves a large nerve, called the vagus nerve, that connects these two areas of our body. Chemical messages transmitted along this nerve by gut bacteria, may influence our mood, stress levels and how susceptible we are to anxiety and depression. There is also growing interest and a great deal of research into the microbiome’s potential to influence conditions of neurodiversity, such as ADHD and autism.

How can I influence my microbiome?

You can help maintain a healthy gut microbiome by making sure your diet is high in fibre (from pulses, beans, wholegrains and nuts and seeds), fruit, vegetables and fermented foods such as aged cheese, kefir, kimchi, miso and drinks such as kombucha.

Some of these contain beneficial microbes within the food and some provide substances to feed those microbes already residing in your gut. Limiting foods that are high in sugar, or have been very highly processed, also helps maintain appropriate balance of your marvellous microbes.

Fascinating facts highlighted in research

-              people who socialise more have a wider variety of gut microbes.

-              the variety of microbial strains in the human gut is shrinking with each generation

-              the person household who cooks the most, has the dominant microbiome and will influence the other household members’ microbiome over time.