The intestinal microbiome

For several years, there has been a buzz around the microbiome or microbiota, two terms generally used interchangeably. But what is it actually about?

WHAT IS THE MICROBIOME?

The gut microbiome is mainly found in the colon. It is estimated that our colon hosts over 39 trillion microorganisms, mostly bacteria. In fact, it seems that a human being is made up of an equal number of human and bacterial cells, so we are actually half human and half bacterial! Our personal microbiome is unique, it starts at birth and is passed on by the mother, then it will evolve depending on our diet.

WHAT IS ITS PURPOSE?

Firstly, our microbes are major players in our digestion process. Among other things, they allow us to digest foods that we are incapable of digesting, like dietary fibers. Our microbiome is also involved in the 5 major The intestinal microbiome essential functions of human health: immunity, metabolism, hormonal balance, cognitive functions and genetic expression. The intestinal microbiome is sometimes referred to as the 2nd brain. Indeed, the digestive system has its own nervous system and our microbes can communicate directly with our brain using neurotransmitters and hormones.

SOME DEFINITIONS:

  • Prebiotics: Essential food for our good bacteria, promoting their proliferation and beneficial effects.
    Probiotics: Microbes that have shown benefits for our health.
  • Postbiotics: Compounds that have beneficial effects on our health and are produced by our good bacteria.

So: prebiotics + probiotics = postbiotics

  • Dysbiosis: This is a loss of harmony and balance at the intestinal level. We observe a greater proportion of bad bacteria, inflammatory bacteria that increase the permeability of the colon, produce endotoxins and compounds with negative effects on health. Dysbiosis is associated with several diseases such as autoimmune diseases, cardiovascular diseases, type 2 diabetes, Alzheimer’s, certain types of cancer and much more.

HOW CAN WE IMPROVE IT?

Prebiotics:

  • Soluble fibers: small fruits, pears, artichokes, mushrooms, legumes, oats…
  • Resistant starches: potatoes, rice, oats, plantains, legumes, corn…
  • Polyphenols: cocoa, green and black tea, pomegranate, blueberries, apple with skin, fine herbs, spices, soy, garlic, spinach…
  • Breast milk

Probiotics:

Certain bacteria such as lactobacilli, bifidobacterium and prevotella are what we could qualify as good bacteria. These bacteria proliferate with a diet rich in fiber and plants in general.

You can also find them directly in fermented foods like sauerkraut, kimchi, miso, tempeh, kombucha, kefir and sourdough bread, which contain dozens of strains of bacteria. There are also various probiotic supplements on the market that contain certain bacteria.

These supplements could be beneficial in certain health conditions. However, it is recommended to consult a health professional to know which one to choose and if it is suitable for your condition. The key is variety. For a diverse and healthy microbiome, it is important to incorporate as many different plants as possible into the diet. Indeed, the American Gut Project published in 2018 the first results of a study made on more than 11,000 participants from different regions of the United States, Great Britain and Australia. They showed that people consuming a greater variety of plants, i.e., more than 30 types per week, had a more diversified microbiome than those consuming 10 or less. Fruits, vegetables, legumes, nuts, seeds, and whole grains provide this variety.

WHAT ARE THE IMPACTS ON HEALTH?

Postbiotics:

The most well-known are short-chain fatty acids (SCFA). SCFA are actually the products of the fermentation of prebiotics by our good bacteria, probiotics. They would have several beneficial effects for health, however more studies on the subject will be necessary before we can conclude on their real impact. We know that they play an important role in maintaining the intestinal wall in order to reduce its permeability. They have an anti-inflammatory effect and aid in the proper functioning of our immune system. They could have a protective effect against certain types of cancers such as colorectal cancer, breast cancer and esophageal cancer. SCFA could also offer protection against Type II diabetes, heart disease, strokes and could promote weight loss. Finally, they could have a protective effect on the brain and some diseases like Alzheimer’s and Parkinson’s.

The opposite can unfortunately also be true. When there’s dysbiosis, less well-intentioned bacteria also produce their fruit. Indeed, it would seem that a diet rich in animal products like meat, eggs, and dairy products, could favor the growth of “bad” bacteria which together with the liver, produce a substance called TMAO. TMAO has been associated among other things with cardiovascular diseases, Type II diabetes, kidney diseases, liver diseases, and certain types of cancers. However, more data is needed in order to establish whether or not there is a causal link.

Salt, refined sugar, food additives could also have a harmful effect on health due to their negative impact on the intestinal microbiome. Some studies have also demonstrated that physical exercise, contact with nature, human connections, contact with pets, stress management, and optimization of sleep can have a positive impact on health and the diversity of the intestinal microbiome.

SUMMARY:

The study of the intestinal microbiome is a rapidly expanding field. The adoption of a diet rich in plants and a healthy lifestyle can improve not only gut health but also general health through the microbiome.

ARE THERE ANY OTHER TIPS TO OPTIMIZE THE INTESTINAL MICROBIOME?

To find out more or to get an intervention plan adapted to your needs, make an appointment with our nutrition team at [email protected]

*The information contained in this fact sheet in no way replaces the advice of a health professional and is provided for information only.

In the meantime, here is a recipe rich in prebiotics and probiotics for a diverse microbiome!

Recipe Card: Quinoa and Tempeh Bowl

For 4 people

For the bowl

– 1 cup of uncooked quinoa

– 1 diced apple

– 1 sliced avocado

– 3-4 cups of baby spinach or lettuce of choice

– 1 diced sweet potato

– A little olive oil

– Salt/pepper to taste For the tempeh

– 2 packages of tempeh in strips

– 2 tbsp of tamari sauce

– 1 tbsp of maple syrup

– 1 tbsp of apple cider vinegar

For the dressing

– ⅓ cup of Dijon mustard

– 3 tbsp of maple syrup

– 2 tsp of tahini

– 1 tbsp of miso

– 1 tbsp of sesame oil

– 1 tbsp of apple cider vinegar.

Preparation

  1. Preheat the oven to 425F
  2. Add the marinade ingredients to a bowl and whisk. Add the tempeh strips and let marinate for 20 minutes. Bake for 15 minutes.
  3. Put the diced sweet potato in a baking tray, drizzle with a little olive oil, season with salt and pepper and bake for 25-30 minutes
  4. Cook the quinoa according to the package
  5. Mix and whisk the dressing ingredients in a bowl
  6. In large bowls, portion out the quinoa, sweet potatoes, tempeh, diced apples, avocado and drizzle with dressing.

ENJOY!