Did you know you have bacteria, viruses, and fungi inside you right now? Even if you’re not sick, they’re still inside you. As a matter of fact, you have more bacteria inside you than cells in your body. These bacteria, viruses, and fungi make up your gut microbiome. 

A biome is a large geographical area characterized by distinct climate, vegetation, and animal life. Some examples include tropical rainforests, deserts, grasslands, and swamps. Everything in the biome works together to produce an equilibrium where they can live in symbiosis. A microbiome is the same thing, but on a much smaller scale. 

Our gut microbiome is mainly in our large intestine, although there are some bacteria in the stomach and small intestine, as well. It is made up of over 1,000 different species of bacteria which all live together to help our body function. The gut microbiome is a fairly new discovery, and scientists are still studying it to fully understand it. But we do know it has an effect on the digestive, immune, and endocrine systems. 

The digestive system receives the biggest benefits from the microbiome. Bacteria in the gut help to break down certain complex carbohydrates and fibers, in turn producing very necessary micronutrients such as vitamins B1, B9, B12, and K. They also help in the breakdown of bile, which digests fat. 

The gut plays a big part in the immune system. Because of the presence of all the bacteria, the body is trained to notice when pathogenic microbes enter the body and to kill them. The gut bacteria also help by taking up space, preventing the harmful bacteria from setting roots down and growing. 

The gut microbiome is said to have a large impact on the endocrine system as well. Although researchers haven’t been able to pinpoint the exact relationship between the two, the state of the gut microbiome has been found to increase the probability of metabolic syndrome, which can cause obesity, insulin resistance, Type 2 diabetes, and fatty liver disease. 

Your diet is the most significant factor in keeping your gut microbiome healthy. Eating a well-balanced diet provides the bacteria with the nutrients they need to continue functioning. Eating high fiber is one of the best things you can implement in your diet to keep your gut microbiome healthy. When your body is low on fiber, pathogenic bacteria have more opportunity to grow and take over, due to the low-acid environment when you don’t have enough fiber. Foods like sweet potatoes, carrots, broccoli, brown rice, and flax seeds are all quite high in fiber and really easy to incorporate into whatever meals you’re already making. 

Diet is not the only factor in keeping a healthy microbiome. Getting plenty of sleep, limiting artificial sweeteners, and taking probiotic supplements are all beneficial to your gut bacteria. Try including these things into your daily life, and see how much better your friendly bacteria feel. 

https://www.healthline.com/nutrition/gut-microbiome-and-health#TOC_TITLE_HDR_9
https://nutritionsource.hsph.harvard.edu/microbiome/
https://my.clevelandclinic.org/health/body/25201-gut-microbiome