The importance of our gut health

Humans have evolved to live with microbes for millions of years. During this time, microbes have learned to play very important roles in the human body. Each person has an entirely unique network of microbiota that is originally determined by one’s DNA¹. A person is first exposed to microorganisms as an infant, during delivery in the birth canal and through the mother’s breast milk, and later influenced by diet and environment. These microbes, mostly helpful, work together to support our immune system, digest food, and produce essential vitamins. The microbiome is a dynamic community of microbes that inhabit our entire body—from the scalp to the soles of our feet, including less expected places like the eyes, nasal passages, and even the urinary tract². However, most of microbial population resides in our colon, part of the larger gastrointestinal system³.

Stretching from the mouth to the anus, the gut houses trillions of microbes, including up to 1,000 different bacterial species. With up to 1lb (0.5kgs) of microbes in our gut alone, these organisms, comprising bacteria, viruses, fungi, and others, actively assist in digestion, protect against diseases, and maintain immune balance.  In fact, there are more of these tiny organisms in your gut than there are human cells in your whole body!⁴

The gut microbiome has a number of jobs, including: 

• Digest Fibers: Many foods we eat, especially fibers from fruits and vegetables, cannot be broken down by our bodies alone. The gut microbiome helps by breaking down these fibers and turning them into small pieces called short-chain fatty acids(SCFAs), which give energy to the cells in our gut and keep us healthy⁵.
• Makes Vitamins: The gut microbiome is like a tiny vitamin factory. It produces essential vitamins like Vitamin B and K, and B12. These vitamins are crucial for various bodily functions, including blood clotting and energy production⁶
• Protects Against Pathogens: The microorganisms in our gut help fight off harmful germs and keep our immune system healthy - protecting us against various diseases, including diabetes, obesity, and inflammatory bowel disease. They act as first responders to harmful bacteria and viruses, helping to keep us well⁷
• Supports Mental Health: Research shows there’s a connection between the health of our gut and the health of our mind - also known as the gut-brain axis. The gut-brain connection is a complex two-way communication network between your gut(digestive system) and your brain⁸. There are both physical and chemical connections between your gut and your brain, involving the vagus nerve: a large nerve that runs from your brain to your colon⁹, neurotransmitters: chemical messengers that help regulate digestion and emotional well-being¹⁰ and the gut microbiome: an ecosystem of trillions of bacteria and other microorganisms that live in your gut and are important for your health¹¹

Therefore, gut bacteria can influence your mood and may be linked to conditions like depression and anxiety. This connection might also explain why we often experience"butterflies" in our stomach or trust our"gut feelings."¹²

In the modern era, the balance between humans and their microbiomes has faced significant disruptions. The same way our ancestors and parents pass down DNA, each generation is also handed down a rich heritage of beneficial bacteria through natural childbirth, breastfeeding, and close family contact. However, recent centuries have seen shifts that challenge this exchange.  Practices like cesarean deliveries and the use of infant formula, while lifesaving and crucial, have impeded the seamless transfer of microbial communities from parent to child.¹³ Additionally, our quest for cleanliness and disease prevention has led us to employ potent antibacterials and chlorination in water treatment, greatly reducing our exposure to a variety of microbes. And while antibiotics have undoubtedly saved countless lives, their widespread use has also depleted some of the beneficial bacteria that inhabit our bodies.¹⁴ Compounding these factors, the industrialization of food production has introduced a high intake of processed foods, which are often low in the fibers and nutrients essential for a healthy microbiome. This shift towards manufactured foods has further altered our gut environments, distancing our modern diets from the diverse, plant-rich intake that traditionally supported a robust microbial ecosystem - reshaping the intricate microbial landscapes passed down through generations.¹⁵

• Eat a variety and fibre-rich foods: Aim to eat 30 or more different plant-based foods each week, including nuts, seeds, pulses, whole grains, fruits, and vegetables, to support a healthy and diverse gut microbiome.¹⁶ A varied diet promotes gut health by increasing the diversity of beneficial bacteria, with fiber acting as a crucial prebiotic. Adults should consume about 30 grams of fiber daily, while children need 15-25 grams. The good news is that increasing the variety and amount of plants in your diet doesn’t have to be difficult! Fiber-rich foods like nuts, seeds, pulses, whole grains, fruits, and vegetables are packed with nutrients that support gut health.¹⁷
• Eat colorful foods: like berries, seeds, extra virgin olive oil and other fruits — are rich in polyphenols, and have beneficial antioxidants and anti-inflammatory compounds which gut bugs love.¹⁸ 
• Add fermented foods to your diet. Take things to the next level by including a small shot of fermented foods in your diet daily .Fermented foods - like minimiil artisanal cheeses, kimchi, kombucha, kefir, and sauerkraut - contain living microbes, known as probiotics. These foods introduce beneficial bacteria to your gut and help maintain a healthy microbiome balance.¹⁹ Our specially formulated drink, Minimiil, is designed to support your microbiome with a unique blend of fermented ingredients. The key is to include a small shot of fermented foods daily, rather than consuming a large amount of fermented food once in a while.  
• Give your bacteria a break —Limiting snacking and allowing your gut bacteria to rest overnight can promote a healthier microbiome. Extended periods without food give your gut microbes time to regenerate and balance.²⁰
• Limit ultraprocessed foods — Ultra-processed foods are linked to poor health outcomes,  lacking the nutrients and fiber to support your gut bugs.²¹ Consuming too many of ultra-processed foods can lead to heart disease, type 2 diabetes, and obesity. Instead of cutting out any food entirely, it's better to enjoy more delicious and nutritious unprocessed or minimally processed foods. This choice keeps your gut microbes satisfied and well-fed! 
• Avoid Unnecessary Antibiotics: Antibiotics can disrupt the gut microbiome by killing beneficial bacteria along with the harmful ones. Use antibiotics only when prescribed and necessary, and discuss gut health with your healthcare provider when considering antibiotic treatment.²²

This bustling world of tiny organisms keeps us healthy in amazing ways. While humanity may have lost some gut microbes, we can still focus on those that remain. By concentrating on a diverse, plant-rich diet, we can boost our gut bugs and positively influence our health. 

Join minimiil on this exciting journey to discover more about these microscopic helpers and make taking care of them a big part of our lives! 

References

¹The BMJ
²The BMJ
³S.Wibowo & A.Pramadhani
⁴Bio Med Central
⁵National Library of Medicine
⁶National Library of Medicine
⁷Public Health Magazine
⁸Science Daily
⁹Bio Med Central
¹⁰Bio Med Central
¹¹Nutrition Insight
¹²Nature.com
¹³Stanford Medicine
¹⁴Zoe.com
¹⁵Zoe.com
¹⁶UCLA Health
¹⁷ Nature.com
¹⁸ Zoe.com
¹⁹ Stanford medicine
²⁰ Zoe.com
²¹ Zoe.com
²² UCLA Health