The Intestinal Microbiota: A Key Player in Our Overall Health!

The microbiota is at the heart of our overall health. Comprising all the bacteria, viruses, parasites, and yeasts that inhabit our digestive tract, its functions go far beyond digestive health. It is the environment where food processing occurs, enabling efficient digestion and optimal absorption of the nutrients necessary for all biochemical reactions in the human body. Moreover, it is a major player involved in immune, metabolic, neurological, and inflammatory processes.

A Unique Ecosystem

The microbiota contains nearly a hundred trillion microorganisms, which is equal to, or even greater than the number of human cells. Just like our fingerprints, the intestinal microbiota is unique to each individual, both qualitatively (quality and diversity) and quantitatively. We examine who (types and categories of bacteria) inhabits it and in what proportion.

The Gut, Our Second Brain

Commonly referred to as our second brain, the nervous system that governs the intestine (enteric nervous system) is in constant interaction with the central nervous system. This is why we talk about a gut-brain axis, a “bidirectional highway” through which the two organs communicate closely. To ensure this communication proceeds smoothly, the balance of our microbiota is an indispensable ally.

Consequences of an Imbalanced Microbiota

Numerous studies are being conducted to understand the impact that an imbalance in the microbiota – scientifically termed dysbiosis – could have on overall health. The studies are ongoing, and currently, they associate this imbalance with certain diseases having inflammatory or autoimmune mechanisms; think of chronic diseases, arthritic issues, dermatological problems, and digestive issues.

Microbiota and Inflammation

Inflammation is a biological process closely linked our microbiota. An inflammatory response can be triggered when our digestive system encounters “intruders.”

When we talk about “intruders,” we think of:

• Fragments of partially digested food,
• Certain food proteins,
• Components of the cell membrane of various bacteria in the microbiota (e.g., lipopolysaccharides), etc.

In some cases, these intruders successfully cross a weakened intestinal barrier, a phenomenon known as “intestinal permeability.” This process can elicit an immune reaction, resulting in the presence of pro-inflammatory molecules.

This can trigger localized inflammation, which can then further increase the permeability of the intestinal barrier. The pro-inflammatory substances produced can enter the bloodstream, triggering an inflammatory cascade in other tissues – joints, adipose tissue (fat), liver, skin, lungs, etc.

What constitutes a healthy microbiota?

Since each individual possesses their own microbiota, it’s not yet possible to determine the “perfect” microbial signature. However, it is feasible to validate its composition through the genetic material sequencing of the microbiota. Various companies offer these analyses, but consumers should exercise caution in interpreting the data presented in the reports, as not all tests are equal.

What is known so far is that a more diverse microbiota is associated with better health. Additionally, a diet rich in fibers and polyphenols (ideal food for beneficial bacteria) contributes to promoting diversity and balance in the gut. In conjunction with a diet varied, balanced, and minimally processed, incorporating fermented foods and probiotic supplements can be considered to address specific imbalances.

Changing the Composition of Your Microbiota

Moreover, several dietary factors could have a positive influence on the composition of the microbiota, both in terms of the quantity of beneficial bacteria and the diversification of strains. Here are some aspects that could be modified within your lifestyle:

• Consuming plant-based proteins over animal proteins;
• Maintaining a diet with low to moderate saturated fats (favoring healthy fats such as fatty fish, nuts, seeds, and high-quality vegetable oils);
• Reducing the intake of refined sugars (sweets, refined “white” pasta and cereals, ultra-processed foods containing sugar in the top three ingredients on the packaging);
• Avoiding artificial sweeteners;
• Increasing the intake of fibers/prebiotics and resistant starch (whole grains, nuts and seeds, berries, root vegetables, leafy greens, etc.);
• Including fermented foods in your diet;
• Consuming foods rich in polyphenols/antioxidants (tea, berries, dark chocolate, colorful vegetables);
• Considering probiotic supplementation – To learn more about probiotics, check out our health capsule Understanding the effects of probiotics on the intestinal microbiota

Prevent rather than cure

While ongoing clinical studies aim to provide the sought-after answers, existing evidence already highlights the importance of taking care of our overall health and adopting preventive measures. Nurturing and taking good care of intestinal health is one of the key tools for restoring balance within your body.

This article was written by:

Andréanne Martin, Bachelor of  nutrition and Founder of the Épithélia clinic and academy

References :

• Singh RK, Chang HW, Yan D, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T, Liao W. Influence of diet on the gut microbiome and implications for human health. J Transl Med. 2017 Apr 8;15(1):73. doi: 10.1186/s12967-017-1175-y.
• Microbiote intestinal (flore intestinale) : Une piste sérieuse pour comprendre l’origine de nombreuses maladies. INSERM. Consulté en ligne janvier 2024: https://www.inserm.fr/dossier/microbiote-intestinal-flore-intestinale/