Your microbiome: everyone has one and everyone should be looking to improve theirs. As studies continue to show the importance of gut health, we’re glad to see a lot of curiosity and focus in this zone of the body lately.
So, if you’re new to the idea of your microbiome, what exactly is it, and how can you improve it? Let’s ask Melbourne’s specialist naturopath Luke Clarke and find out!
What is the microbiome?
Your microbiome is a collection of trillions of viruses, bacteria and fungi. When talking about gut health, the microbiome generally refers to the part of your large intestine where most of these microorganisms are located – the cecum.
Some of these microorganisms are related to disease and health problems, while most others are incredibly important for your health and directly affect your immune system, heart health, weight and more.
It might sound surprising, but all of these microbes can weigh between 1-2kg – similar to the amount your brain weighs!
How does your microbiome affect you?
Your microbiome is a whole lot more than just a few invisible microorganisms in your tummy. A strong gut microbiome can help you:
- Digest fibre
Certain bacteria in your intestine digest fibre. A functioning microbiome can assist your stomach in digesting fibre, which is important for preventing weight gain and certain diseases.
- Boost your immune system
Studies have shown that the gut microbiome communicates with immune cells, meaning that it can control how your body reacts to infection. A better microbiome means a quicker, more effective response to infection.
- Improve brain function
There’s even new research that indicates the gut microbiome may have an effect on the central nervous system, which controls the function of your brain.
- Maintain a healthy weight, improve heart health and reduce IBS symptoms
Having poor gut health may contribute to weight gain. Conversely, improving gut health may result in weight loss. Improved heart health and relief of symptoms of intestinal diseases such as IBS and IBD are also related to having a healthy gut microbiome.
How to improve your gut microbiome
Your diet is the main influencer on gut microbiome health. There are several ways you can improve your microbiome through proper diet:
- Eating fermented foods
Fermented foods like sauerkraut, kim-chi, yoghurt and kefir contain healthy bacteria, mainly lactobacilli, which can fight disease-causing bacteria in the gut.
- Diversifying your diet
A diverse diet leads to a diverse microbiome, which can lead to improve gut health. Aim for foods like legumes, fruits, vegetables and beans which encourage the growth of health bifidobacteria.
- Eating prebiotic foods
Prebiotics are a fibre which encourages the growth of healthy bacteria in the gut. Prebiotic foods include artichokes, asparagus, bananas, apples and oats.
If you’d like additional help with making correct food choices to address health conditions, talk to naturopath and functional medicine practitioner Luke Clarke. Combining science and naturopathic philosophies, Luke Clarke cares about your health and works alongside you to improve it naturally. Contact Luke Clarke for a 10-minute free consultation.