Why gut health is both complex and awe-inspiring

Understanding of the human gut microbiome has come a long way. Once thought to be isolated, scientists are discovering new interactions between the gut and diverse systems in the body including neurological, cardiovascular, pulmonary, renal, hepatic, and skin. And it’s not only our organ systems that are affected. The gut-brain axis describes how the gut microbiome plays a role, perhaps a significant one, in our cognitive world, including mood, anxiety, and depression.

What science has discovered, the nutrition and wellness industry has been quick to pioneer. According to Market.us, the global market size for the probiotic industry is 62.4 billion USD and is expected to reach 131 billion by 2030. Those numbers show the exponential growth of interest in gut health by consumers.

Yet most people have a vague idea of the specifics and mechanics of the human gut microbiome. Further education is needed to help people make informed decisions about products and understand the complexity of encouraging growth of beneficial microorganisms, and the incredible diversity that makes up the gut.

Current research shows that there are three ways to positively influence gut microbiota: 1) the consumption of live cultures of probiotic strains; 2) providing a nutrient substate to feed beneficial microbes; and 3) lifestyle factors that have a net health gain and support gut health.

The first piece of this puzzle to enter the market were probiotics. Probiotics are live microorganisms that provide beneficial effects. According to Harvard Medical School, there are over 500 probiotic strains. These include the well-known Lactobacillus and Bifidobacterium, as well as Saccharomyces, Streptococcus thermophilus, and even a strain of Escherichia coli that is probiotic. There’s even a new kid on the probiotic block, Akkermasia muciniphilia, that’s being studied for its effect on human metabolism. Probiotics can be consumed either in the form of food such as kimchi, sauerkraut, pickles, and yogurt, or in supplements. The benefit to a probiotic supplement is the diversity of the probiotic strains available. Human gut diversity is one of the factors that influences overall health.

The second approach to nurturing the gut comes in the form of prebiotics, or fibers that beneficial microorganisms use as food. These include inulin, fructoligosaccharides, xylooligosacchardies, and beta glucans. Like probiotics, prebiotics can be consumed either through food or as supplements. There’s a long list of foods with prebiotic properties, with onions, oats, garlic, blueberries, unripe bananas, and chicory root topping the list. The added benefit of eating prebiotic foods is that they tend to be high in fiber, nutrients, or antioxidants, or all three.

And the third piece? Lifestyle. It may come as a surprise that our lifestyles play a critical role in shaping the health of our gut. Smoking and excessive alcohol intake can increase gut permeability and inflammation, and lead to gut dysbiosis, or gut imbalance, Factors associated with gut balance include keeping hydrated, exercising, and building lean muscle mass.

If this sounds like good old fashioned health eating advice, that’s both true and an oversimplification. While eating a mostly plant-based diet, with lots of fresh fruits, and vegetables, whole grains, lean protein, and rich in fiber will promote gut health, there’s more to it than that. Making conscious targeted choices in food, such as lentils for their high-fiber and protein content, or apples for their low glycemic index and high probiotic profile, will create greater net gains. And synbiotic pairings, or a meal that includes both probiotic and prebiotic foods, are excellent ways to introduce probiotics into the gut while helping them to thrive.

Keep in mind that the human gut microbiome isn’t static. So many things affect it – our water source, antibiotic usage, genetics. It changes with age and environment. But changing or not, we can make intelligent food and lifestyle choices that keep our gut healthy and in balance, and in turn, positively affect overall body health.