by Iggy Soosay, Integrative General Practitioner
The gut microbiome is fundamental to overall health. Those trillions of microorganisms have a profound influence on nearly every system in the body. It was not long ago we found out that there was a gut-brain connection. Then there was a gut-skin connection. Soon after, we find that virtually every system is connected to the gut microbiome. We now know there is a gut-bone connection, a gut-liver connection, a gut-heart connection, a gut-muscle connection, and even a gut-eye connection.
When we talk about the gut-organ connection, we mean that the gut microbiome influences that organ, and in many cases that organ influences the microbiome. This is widely known with the gut-brain connection. The brain does influence the gut and the microbiome, but the information from the microbiome to the brain is much greater. We now know that the gut microbiome influences our behaviour. Those bacteria even create our cravings for certain foods.
Imbalances in the microbiome are linked to chronic disease.
Dysbiosis (a state of an unbalanced microbiome favouring more unhealthy bacteria) triggers inflammation, and if prolonged, to chronic inflammation, which underlies most chronic diseases. For example:
· Autoimmune conditions: In a condition like rheumatoid arthritis, an overgrowth of certain bacteria damages the gut lining, resulting in increased permeability (“leaky gut”) that allows inflammatory molecules to enter the circulation and attack joints. On the other hand, in a state of eubiosis (healthy balance of bacteria), the bacteria produce Short Chain Fatty Acids (SCFAs) from dietary fibre that suppress inflammation and prevent autoimmune flare-ups.
· Metabolic disorders: Conditions such as obesity and type 2 diabetes have been linked to an imbalance in the gut microbiome.
· Cardiovascular disease: Gut bacteria can produce metabolites that affect cardiovascular health.
· Mental Health Disorders: Dysbiosis can influence neurotransmitter production and inflammatory responses, contributing to conditions such as depression, anxiety, and even dementia.
The Role of Diet in Managing Microbiome Imbalance
Diet plays a significant role in shaping the composition and diversity of the gut microbiome.
Dietary recommendations to support a healthy microbiome
· Fibre-rich foods: Foods high in dietary fibre, such as fruits, vegetables, whole grains, and legumes, serve as prebiotics that nourish beneficial gut bacteria.
· Probiotic-rich foods: Fermented foods like yoghurt, kefir, kimchi and sauerkraut contain live bacteria that can help restore microbial balance.
· Healthy fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and chia seeds have anti-inflammatory properties that support gut health.
· Limit sugar and processed foods: Reducing the intake of sugary and processed foods (including processed meats) can prevent the overgrowth of harmful bacteria and yeast.
Other recommendations
Exercise: Regular exercise has been shown to improve the gut microbiome (gut-muscle connection).
Sleep: Having adequate sleep also improves gut microbiome. The converse is also true, disrupted sleep disrupts the microbiome balance.
Stress management: Chronic stress disrupts the gut lining as well as the microbiome.
Accessing the gut microbiome via Comprehensive Stool Analysis is commonly used to understand the state it is in. That then allows an individualised treatment program to be formulated to bring the microbiome back into balance. The program involves dietary modification, supplements to heal the gut lining, probiotics and prebiotics.
Our understanding of the functions and interactions of the gut microbiome is incomplete. But we do know that maintaining a healthy microbiome is essential to our well-being.
Dr Soosay has been working as an Integrative GP for over 40 years. His main aim when treating chronic illness is to get to the fundamental cause. Over the last 10 years, he has been focussing on gut-related issues as most chronic illnesses arise or are aggravated by gut dysfunction. Research related to the gut microbiome is exploding and it is Dr Soosay’s passion to keep up with the scientific literature on this topic. Please note that Dr Soosay is not taking new patients. He is consulting on Wednesdays via Telehealth for existing patients only. To make an appointment please call (03) 9804 0646.
