What is The Microbiome?
While we often associate bacteria with a health hazard, the truth is we have many helpful gut bacteria helping us digest food and regulate homeostasis. The microbiome has implications in gut health and digestion, weight loss, and mental health.
What is the microbiome?
The suffix “-ome” is often used (these days) to indicate a complete set of something. The human genome? A complete list of all the genes in a human. The connectome? A map of all the connections in the brain. The microbiome? The microbiotic environment - including many strains of bacteria - that populates our guts.
How did we discover the microbiome?
The microbiome is the collection of all the microorganisms that live on and in our bodies. It includes bacteria, archaea, fungi, and viruses. The microbiome is essential for our health and well-being. It helps us to digest food, fight off infection, and produce vitamins and other nutrients.
The discovery of the microbiome began in the 17th century, when Dutch scientist Antonie van Leeuwenhoek used a microscope to observe tiny organisms in water and on his own teeth. In the 1800s, scientists began to study the role of bacteria in health and disease, leading to discoveries that bacteria are not only responsible for disease and infection, but can also have symbiotic and beneficial relationships with host organisms.
More recently, scientists began to use new technologies to study the microbiome in more detail. They discovered that the microbiome is much more diverse than previously thought. It contains trillions of microorganisms, and each person's microbiome is unique.
The microbiome plays a role in many diseases, including obesity, diabetes, heart disease, and cancer. It also has an influence on mental health.
Here are some of the key moments in the discovery of the microbiome:
1683: Antonie van Leeuwenhoek uses a microscope to observe bacteria in water and on his own teeth.
1858: Louis Pasteur discovers that bacteria cause food spoilage.
1882: Robert Koch discovers that bacteria cause tuberculosis.
1928: Alexander Fleming discovers penicillin, the first antibiotic.
1992: Craig Venter sequences the first bacterial genome.
2007: The Human Microbiome Project is launched.
The Human Microbiome Project was a major international effort to study the human microbiome. This project collects thousands of samples to study the roles and influences of bacteria on and in humans.
The Human Microbiome Project has made significant progress in our understanding of the microbiome. However, there is still much that we do not know. Scientists are continuing to study the microbiome in order to learn more about its role in human health and disease.
What is the microbiome good for?
The human microbiome is a vast and complex ecosystem of trillions of microorganisms that live on and in our bodies. These microorganisms, also known as microbiota, play a vital role in our health and well-being, from helping us digest food and fight off infection to the production of vitamins and other nutrients. It also plays a role in our immune system, mood, and even our brain function.
The microbiome is unique to each individual and is shaped by our genetics, environment, and lifestyle. It can be affected by factors such as diet, antibiotic use, and stress.
A healthy microbiome is essential for good health. However, the microbiome can be disrupted by factors such as antibiotics, stress, and poor diet. This can lead to a number of health problems, including obesity, diabetes, and inflammatory bowel disease.
Here are some additional tips to help you support a healthy microbiome:
Eat plenty of fruits, vegetables, and whole grains. These foods are high in fiber, which is a type of carbohydrate that the microbiota can use as food.
Add fermented foods to your diet. Fermented foods, such as yogurt, sauerkraut, and kimchi, contain probiotics, which are live microorganisms that are similar to the microbiota that live in our bodies.
Avoid processed foods, sugary drinks, and excessive alcohol consumption. These foods can disrupt the microbiome.
Get regular exercise. Exercise can help to promote the growth of beneficial microbiota.
Manage stress. Stress can have a negative impact on the microbiome.
Get enough sleep. Sleep is essential for the health of the microbiota.
Talk to your doctor. If you have any concerns about your microbiome, talk to your doctor. They can help you develop a plan to support a healthy microbiome.
What are *biotics?
Prebiotics
Prebiotics are non-digestible food ingredients that promote the growth of beneficial bacteria in the gut. They are found in many fruits, vegetables, and whole grains. Prebiotics are often called "food for gut bacteria."
The human gut is home to trillions of bacteria, which are collectively known as the gut microbiota. The gut microbiota plays an important role in digestion, immunity, and overall health. Prebiotics help to keep the gut microbiota healthy by feeding the beneficial bacteria.
There are many different types of prebiotics. Some common prebiotics include:
Inulin
Fructooligosaccharides (FOS)
Galacto-oligosaccharides (GOS)
Resistant starch
Polydextrose
Prebiotics can be found in many different foods, including:
Fruits: bananas, apples, pears, berries
Vegetables: asparagus, onions, garlic, Jerusalem artichokes
Whole grains: oats, barley, rye
Legumes: beans, lentils, peas
Fermented foods: yogurt, sauerkraut, kimchi
There is some evidence that prebiotics may help to improve a variety of health conditions, including:
Obesity
Diabetes
Inflammatory bowel disease
Irritable bowel syndrome
Allergies
Asthma
Depression
Anxiety
More research is needed to confirm the benefits of prebiotics for these conditions. However, there is no harm in adding prebiotic-rich foods to your diet.
Probiotics
Probiotics are live microorganisms that are similar to the beneficial bacteria that naturally live in our gut. They are often called "good" or "helpful" bacteria because they can help keep our gut healthy.
Probiotics can be found in some foods, such as yogurt and sauerkraut, or they can be taken as supplements. There are many different types of probiotics, but some of the most common include Lactobacillus and Bifidobacterium.
Probiotics are thought to work in a number of ways to benefit our health. They can help to:
Improve digestion
Boost the immune system
Protect against infection
Reduce inflammation
Improve mental health
Promote weight loss
There is some scientific evidence to support the health benefits of probiotics. For example, studies have shown that probiotics can help to improve symptoms of irritable bowel syndrome (IBS), reduce the risk of urinary tract infections, and improve symptoms of eczema.
However, more research is needed to confirm the benefits of probiotics for a variety of health conditions. Probiotics are generally safe for most people to consume, but it is important to talk to your doctor before taking probiotics if you have any underlying health conditions.
Postbiotics
Postbiotics are the beneficial byproducts of probiotics. They are produced when probiotics ferment prebiotics, which are non-digestible carbohydrates that feed probiotics. Postbiotics can include short-chain fatty acids, enzymes, and other molecules that have beneficial effects on the body.
Postbiotics have been shown to have a number of health benefits, including:
Improving digestion
Boosting the immune system
Protecting against infection
Reducing inflammation
Improving mental health
Promoting weight loss
More research is needed to confirm the benefits of postbiotics for a variety of health conditions. However, there is some evidence to suggest that they may be a valuable addition to a healthy diet.
Postbiotics can be found in some foods, such as yogurt, sauerkraut, and kimchi, or they can be taken as supplements. It is important to note that not all postbiotics are created equal. Some postbiotics are more effective than others, and some may even be harmful. It is important to talk to your doctor before taking any postbiotic supplements.
I have tried taking pre-pro-and-post biotic combinations like this:
For my own health, though, I don’t notice a difference between that and simply the pro-biotics here:
I do, however, notice a big difference in mood and mental health when I take that versus when I don’t.
My daughter is at risk for an anxiety disorder. Because of that, I’ve regulated things like diet, sleep health, vitamins, reduced sugar, reduced sodium, exercise, and sunlight. For her, I buy these and it’s become a welcome part of her daily routine. Aside from mood influences, it seems to prevent any constipation. Who knew stress and regular bathroom needs were related?
I even have those last two products on subscription ordering.
Antibiotics
What’s interesting about antibiotics is that they’re often prescribed to help us fight off infection. They’ve been used with success in the past, but antibiotics also kill off our microbiome bacteria. After taking a series of antibiotics, it’s important to rebuild the microbiome by taking pre- and pro-biotics. Yogurt is a wonderful help for this.
The other downside of taking antibiotics is that, by killing off bacteria, we end up selecting for - and providing an abundance of resources for (due to lack of competition) - antibiotic-resistant strains of bacteria. That means unless we keep updating our antibiotic arsenal, we might end up facing strains of infections for which people have no antibiotics available. A healthy gut, good microbiome, and support of good bacteria can at the very least help disrupt the environment for these dangerous strains of infective bacteria.