Eating more microbiome friendly foods can help improve your immune system. Here, we share the top 6 natural immune supplements that can support your gut health and help ensure you’re flu and allergy-free all year round.

Your immune system and microbiome are constantly shaping one another. More and more research links the microbiome to conditions such as allergies, inflammation, and immune deficiencies. Just how the gut bugs and the immune system influence each other, however, is still not completely understood. Luckily, researchers have recently revealed a tight connection between the two, with our environment and lifestyle being identified as some of the major players in the game1. However, it’s not only allergic diseases that matter when it comes to the wellbeing of the gut. New studies show that it’s also our diet and the vitamins we consume which can play a big role in maintaining a healthy immune response.

Clostridia – Keeping the Immune System from Attacking the Good Guys

The gut microbiome regulates the host’s immune system, ensuring that our good gut bacteria are safe from being cleared out by the defence system. Notably, a new study underlines one particular class of bacteria as the hero of the interaction between our gut and immune system.

Researchers from Brown University showed that bacteria of the class Clostridia regulate the levels of a protein responsible for the conversion of dietary vitamin A to its active form in the gastrointestinal tract. Clostridia reduce the expression of the protein and promote increased vitamin A storage in the liver.

Establishing that bacteria can regulate how vitamin A is being metabolized in the intestine can help clarify the relationship between inflammatory diseases and the microbiome.

They showed that the expression of the protein, and thus the vitamin A in its active form, was lower in normal mice compared to germ-free mice. By suppressing the active form of vitamin A, the scientists found an enhanced resistance to colonization of Salmonella – and concluded that by reducing the synthesis of the active form of vitamin A, the commensal bacteria communities are protected from excessive immune activity while stabilizing the balance that prevents colonization by pathogens.

The scientists are optimistic about this finding helping in treatments for disorders like Crohn’s Disease, since vitamin A plays a role in inflammation in the bowel. They hope that establishing that bacteria can regulate how vitamin A is being metabolized in the intestine can help clarify the relationship between inflammatory diseases and the microbiome. The researchers state that both the diet and the bacteria in our gut are critically linked in regulating our immune cells and how they behave2.

The Dangers of a Western Diet

Boosting bacteria like Clostridia seems like the logical choice – after all, they appear to be able to shut out pathogens and stabilize the immune response for all the good gut bugs. So, just what kind of food should you eat to make sure you’re helping out your immune system?

Research has repeatedly demonstrated that the typical Western diet isn’t a particularly good choice. Loaded in fats and sucrose, and low in fiber, this diet is one of the most prevalent in westernized countries – and is often associated with obesity. Western diets have also been known to influence microbial pathogenesis and chronic inflammation.

What’s more, one study showed that mice fed a Western diet had higher baseline inflammation and increased sepsis severity3. Sepsis is a deleterious immune response to infection that leads to life-threatening organ dysfunction. They showed that the diet may be directly regulating the innate immune system though an unknown mechanism. Ultimately, it seems the Western diet is reprogramming the basal immune status and response to sepsis, leading to more severe disease and poorer outcomes3.

Foods to Avoid for Better Immunity 

A diet that encourages optimal immunity firstly involves eliminating certain components that can be detrimental. The Standard American Diet (SAD) is overloaded with sugar, salt and oil, which can deplete beneficial bacteria and create an unfavourable gut environment.

Namely, make sure to pay attention to your consumption of foods filled with the following:

6 Powerful Natural Immune Supplements

If you’re looking to support your immune system, eating microbiome friendly foods is a good place to start. Paying attention to these 6 natural immune supplements can strengthen your immunity by fuelling your beneficial gut bacteria. 

1. Omega-3 Fatty Acids

 

 

 

 

 

 

 

 

Omega-3 fatty acids have been shown to have anti-inflammatory effects4. Get your dose through ground flaxseeds!

2. Vitamin C

 

 

 

 

 

 

 

 

Vitamin C is great to fight off colds by boosting white blood cells and vitamin E is good for maintaining a healthy immune system and reducing inflammation4,5. Eat more fruits and vegetables to boost vitamin C.

3. Vitamin E

 

 

 

 

 

 

 

 

Vitamins E supplementation is fantastic to boost the general health, including the immune system. Eat more almonds and other nuts to provide your body with more vitamin E. 

4. Zinc

 

 

 

 

 

 

 

 

Been sick lately? Try increasing your intake of zinc as disease progressions can lead to zinc deficiency, which can cause weakened immune function. Great natural sources of zinc include chickpeas, lentils, pumpkin seeds, tofu, oatmeal and shiitake mushrooms.

5. Selenium

 

 

 

 

 

 

 

 

Selenium has tremendous microbiome friendly properties4. What’s more, research has shown that eating only 4 brazil nuts per month can meet all your selenium needs, and help lower your levels of cholesterol!  

6. Iron

 

 

 

 

 

 

 

 

Iron is an immune powerhouse – no wonder Popeye loved it! Get your dose through dark leafy greens like spinach4.

Closing Remarks

Eating a microbiome friendly diet can promote your immune health. Fill up your plate with natural immune supplements, such as the polyphenol-rich foods listed above, and avoid industrially made supermarket options.

It’s important to remember to not completely cut foods rich in healthy calories and protein, like nuts and seeds, as these types of food are necessary for optimum immune function – an insufficiency can decrease the immune system’s capacity to respond, as well as impair the construction and function of the thymus4.

There are countless different ways to optimise your diet for the good of gut – you just need to figure out what works for your taste buds!

There’s a big difference between prebiotics vs probiotics. In fact, a healthy gut microbiome should have BOTH. Here’s why.

Prebiotics and probiotics have become buzzwords in nutrition these days. Still, despite sounding similar, they actually play different roles in your health.

Probiotics are live, “friendly” bacteria. Prebiotics are food for them. In this article, we’ll explore what you need to know about the differences between probiotics vs prebiotics.

What Are Probiotics?

The definition of probiotics is “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”

Yet, what exactly does that mean?

When we say “biotic” we’re referring to something that is “relating to or resulting from living organisms.

Add “pro,” and we’re talking about something that has a positive, or favourable, effect.

In essence, probiotics are live microbes that can have direct health benefits.

What Are Prebiotics?

The definition of prebiotics is “a non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.”

“Pre” tells us it’s something that happens before.

In this way, prebiotics are a prerequisite to probiotics.

What’s the Difference Between Prebiotics vs. Probiotics

Your friendly bacteria (probiotics) need prebiotics to survive. Different prebiotics stimulates the growth of different gut bacteria.

Different prebiotics stimulate growth of different gut bacteria.

Still, the power of prebiotics to modify gut microbial communities depends on the specific strains and species, as well as pH and other factors of the gut environment.

Probiotics Benefits

Probiotics are alive. They balance your gut flora and help make you less prone to certain diseases like gastroenteritis, or can be used to restore your gut ecosystem of the gut after a dose of antibiotics.

Probiotics can be used to restore your gut ecosystem of the gut after a dose of antibiotics.

Fermentation feeds the beneficial bacteria colonies (including probiotic bacteria) and helps to increase the number of desirable bacteria in our gut that are associated with better health and reduced disease risk.

Prebiotics vs. Probiotics. You can get prebiotics and probiotics from foods and supplements.

What is the Best Way to Get Probiotics?

Many companies offer their own probiotic formulations, either as pills or powders. If you’re looking for a probiotic supplement, we recommend you go for probiotics in sachets. Every time you open “stored powder” probiotics, you are releasing some of the living bacteria. So it’s best to buy contained probiotics.

Still, you can also eat your way to more probiotics. 

Foods with Probiotics

Probiotics are naturally made during the process of fermentation in foods like sauerkraut, miso, and kimchi. The following foods are abundant in probiotics, and are worth regularly including in your diet. 

Sauerkraut

Sauerkraut is fermented cabbage that undergoes lactic acid fermentation by lactic acid bacteria, primarily Lactobacillus species. Research suggests that sauerkraut consumption can positively impact gut microbial populations. The fermentation process of sauerkraut leads to an increase in beneficial gut bacteria, such as Lactobacillus plantarum, while reducing the abundance of potentially harmful bacteria.20

Miso

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a fungus called koji. This fungus produces enzymes that break down complex carbohydrates and proteins. During fermentation, probiotic bacteria such as Lactobacillus and Bifidobacterium grow, which can improve gut health. These probiotics help increase the diversity of gut microbes, leading to a healthier gut microbiome. The fermentation process of miso leads to the production of bioactive compounds that have antimicrobial properties, which may help promote a healthy balance of gut bacteria.18 25

Pickles

Pickles are cucumbers that have been fermented in a brine solution containing salt and beneficial bacteria, typically Lactobacillus species. The fermentation process creates an acidic environment that inhibits the growth of harmful bacteria while promoting the growth of beneficial bacteria. This balance may support gut health and may contribute to overall well-being.19

Tempeh

Tempeh is a fermented soybean product originating from Indonesia, produced by fermenting cooked soybeans with the fungus Rhizopus oligosporus. Research suggests that tempeh consumption can positively impact gut microbial populations as tempeh consumption can lead to an increase in beneficial gut bacteria, such as Bifidobacterium and Lactobacillus.22

Sourdough

Sourdough bread is made through fermentation of dough using naturally occurring lactobacilli and yeast. The fermentation process of sourdough promotes the growth of beneficial bacteria and yeast, which may contribute to a healthier gut microbiota. The fermentation also leads to the production of organic acids and other bioactive compounds that have antimicrobial properties.21

Tempeh

Tempeh is a fermented soybean product originating from Indonesia, produced by fermenting cooked soybeans with the fungus Rhizopus oligosporus. Research suggests that tempeh consumption can positively impact gut microbial populations as tempeh consumption can lead to an increase in beneficial gut bacteria, such as Bifidobacterium and Lactobacillus.22

Yogurt

Yogurt is a fermented dairy product made by fermenting milk with specific bacterial cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. Regular consumption of yogurt has been shown to increase beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, which may support digestive health and overall well-being.23

Kefir

Kefir is a fermented product that is often made by inoculating dairy milk with kefir grains. These grains contain a combination of bacteria and yeast that can positively impact microbial populations in the gut. Other kefirs can be made with water or plant-based milks. Kefir consumption increases beneficial gut bacteria, such as Lactobacillus and Bifidobacterium, while reducing the abundance of harmful bacteria.16

Kombucha

Kombucha is a fermented tea beverage made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast. Studies have shown that the fermentation process produces organic acids and antimicrobial compounds that can inhibit the growth of harmful bacteria. These antimicrobial properties may contribute to a healthier microbial balance in the gut. Kombucha is traditionally made by fermenting sweetened tea. The fermentation process requires the presence of a SCOBY (symbiotic culture of bacteria and yeast) which feeds on the nutrients provided by the tea. During fermentation, the sugar in the tea is broken down by the yeast and bacteria, which produces organic acids, carbon dioxide, and trace amounts of alcohol. However, the final product may still contain some residual sugar depending on how long the fermentation process lasts.17 26 It is essential to understand that the amount of sugar in commercial kombucha products may vary, therefore, individuals who track their sugar intake should be cautious about the sugar content in the kombucha they drink and choose options with lower sugar content if required.

Foods containing Lactobacillus and Bifidobacteria.

What is the Best Way to Get Prebiotics?

A series of plant-based foods contain potential sources of prebiotics. Look to fruit, vegetables, cereals, and other edible plants for your prebiotic boost!

Other artificially produced sources are, among others: lactulose, galactooligosaccharides, and fructooligosaccharides.

Generally, fructans, such as inulin and oligofructose, are considered the most used and effective.

Foods with Prebiotics

Which is Better: Probiotics or Prebiotics?

Neither is necessarily better. Rather, they both work together to support your microbiome and overall gut health. If you don’t have prebiotics, your probiotic bacteria will perish!

Instead of relying on enriched supplements, we’d recommend you focus on a diet rich in a variety of fruits, vegetables, whole grains, and fermented foods.

For most people that would be sufficient for their prebiotic and probiotic needs.

Can You Take Prebiotics and Probiotics Together

Do you question whether it is safe to combine prebiotics and probiotics to improve your gut health? You don’t have to worry. Combining prebiotics and probiotics together is safe and actually very beneficial.

Prebiotics, like inulin and oligofructose, provide “food” for probiotics, allowing them to grow and work better in the gut.¹ When you consume prebiotics and probiotics together, you create a good environment for probiotics to prosper, which can lead to a balanced and diverse gut microbiome.²

Research suggests that combining prebiotics and probiotics has better health benefits than taking them separately. A study found that the combination of prebiotics and probiotics improved gut health more than taking either alone.³ This combination led to better overall gut health, by promoting the growth of beneficial bacteria, increasing microbial diversity, improving short-chain fatty acid production, enhancing gut barrier function, and reducing inflammation.

Moreover, combining prebiotics and probiotics may help probiotics survive and work better in the gut. Prebiotics help probiotics fight the acidic environment of the stomach and reach the intestines, where they benefit our health.⁴

Overall, taking prebiotics and probiotics together can support a healthy gut microbiome, improve digestion, improve immune function, and promote overall well-being. It’s important to consume a variety of prebiotic-rich foods alongside probiotic sources to maximize their combined benefits.⁵

Can you Take Too Many Probiotics

Understanding whether taking too many probiotics is bad for your health is complex, and depends on various factors, such as the individual’s health status, any underlying medical conditions and the doses of probiotics consumed. Probiotics are generally safe when they are taken in recommended doses, but too much of them can cause gastrointestinal symptoms like bloating, gas and diarrhea for some individuals as a result of an imbalance in gut bacteria or an overgrowth of certain probiotic strains.³ 

Taking more probiotics than required may not necessarily provide additional benefits and could disrupt the balance of the gut microbiota.⁶

How Long do Probiotics Take to Work

The time it takes for probiotics to work can differ based on a few things like the individual probiotic strains, or gut health. Usually, some people may feel better within a few days to a few weeks of starting taking probiotics or eating probiotic-rich foods if they have digestive issues such as bloating or irregular bowel movements.³

However, for more severe issues such as irritable bowel syndrome or inflammatory bowel disease, it can take several weeks or even months of consistent probiotic use to get real relief.²

Probiotics also have other health benefits like supporting the immune system, improving mood, and enhancing skin health. These benefits may be noticeable after several weeks of regular use of probiotics.⁷ ⁸

Before taking probiotics, it’s important to read the package instructions or speak with a healthcare professional. The instructions on the package are based on the specific probiotic strain(s) and intended benefits. To get the most out of the probiotic supplement and achieve desired results, it’s essential to follow these instructions. The key is to be patient and take probiotics consistently to see the improvements in health. 

Signs Probiotics are Working

If you want to know whether probiotics are working effectively for you, there are some signs to look out for. One sign is an improvement in digestive symptoms like bloating, gas, and irregular bowel movements. This sign is suggesting that probiotics are helping to restore balance to your gut microbiome.⁹ Another sign is a stronger immune system, which could mean fewer colds or infections.³ You may also experience improvements in mood and mental well-being.⁷ Changes in skin health, like a reduction in acne or other inflammatory skin conditions, are often a positive sign that the probiotics are working.⁸

8 Signs Probiotics are Working:

  1. Improved digestion 
  2. Reduced bloating
  3. Stronger immune system 
  4. Fewer infections
  5. Increased energy
  6. Balanced mood 
  7. Reduced stress
  8. Decreased inflammation

What Should I Do if I Have Temporary Bloating or Gas?

If you start taking probiotics or eat probiotic-rich foods, you may experience bloating or gas temporarily. This is because the good bacteria in your gut is adjusting to the new additions. This bloating and gas usually goes away within a week as your gut gets used to the changes.29

Remember, everyone’s response to probiotics is different, and it may take time to notice significant changes. A high-quality and diverse probiotic supplement can improve digestion within 1-2 weeks, with noticeable effects within days. Other benefits like improved mood or reduced gut inflammation typically occur after 4-8 weeks.27 So, keep track of how your body responds to probiotic supplementation or dietary changes to see if they are working effectively for you.

Best Prebiotic and Probiotic Foods

To improve your gut health, it’s important to combine prebiotics and probiotics as we mentioned earlier in the article. Prebiotics like inulin and oligofructose, which can be sourced from everyday foods, feed probiotics, allowing them to grow and thrive in your gut.¹ These prebiotics are not fully digested in the small intestine, so they pass through to the colon where they are fermented by gut bacteria, providing fuel for the growth of beneficial probiotics and contributing to a healthy gut microbiome.28

Food containing
inulin & oligofructose¹¹ ¹²
Food containing
Lactobacillus & Bifidobacterium ¹³
AsparagusYogurt
BananasKefir
BarleySauerkraut
GarlicKimchi
Jerusalem artichokesMiso
LeeksTempeh
OnionPickles (fermented)
RyeFermented vegetables
Fermented dairy products

Pairing prebiotics with specific strains of probiotics like Lactobacillus and Bifidobacterium can help them survive in the intestinal tract, leading to a healthy gut microbiome.⁵

Best Prebiotic and Probiotic Combination

Combining probiotics and prebiotics help keep your gut healthy and may help you with improving digestion, nutrient absorption, and strengthening your immune system. ³ Eating prebiotic-rich foods such as bananas, onions, garlic, and oats, along with probiotic sources like yoghurt, kefir, and fermented vegetables, can provide the necessary nutrients for better gut health.¹⁰

By incorporating these foods into your diet, you can optimize the symbiotic relationship between prebiotics and probiotics.

Powerful Combination of Prebiotic and Probiotic

  1. Yogurt with fruit and oats: Start your day with a healthy and delicious breakfast. Layer sliced bananas, berries, and oats on yogurt for a nutritious breakfast. Yogurt contains probiotics while bananas and oats are excellent sources of prebiotics. 
  2. Kefir smoothie with spinach and flaxseeds: Blend kefir with spinach, frozen berries, and ground flaxseeds to create a nutrient-packed smoothie. Kefir is a probiotic source while spinach and flaxseeds provide prebiotics and additional fiber.
  3. Fermented veggie salad with quinoa: Enjoy a salad with fermented vegetables like sauerkraut or kimchi, mixed with cooked quinoa and fresh herbs. Fermented vegetables offer probiotics and quinoa serves as a prebiotic-rich grain.
  4. Roasted veggies with a yogurt dip: Roast a variety of veggies such as carrots, broccoli, or bell peppers, and serve them with a side of yogurt dip flavored with various herbs and spices. Roasted vegetables provide prebiotics while yogurt dip offers probiotics.

Best Probiotic for Gut Health

To choose the best probiotic for gut health, consider the following: Look for strains like Lactobacillus and Bifidobacterium, which are beneficial for gut health. ⁹ 

Consider checking the viability and stability of the strains to ensure they can survive the acidic environment of the stomach and reach the intestines where they can have their desired effects on your gut. ¹⁴ Finally, try to maintain diversity in probiotic strains to promote a balanced gut microbiome, as different strains can have varying effects on digestion, immune function, and overall health. ¹⁰

What are refrigerated probiotics?

Refrigerated probiotics are often recommended as they can keep the live bacteria cultures potent and effective.⁵ Studies have shown that refrigeration can aid in maintaining the stability and activity of probiotic strains, especially those that are sensitive to heat and humidity.¹⁵ 

Ideas for Meals Incorporating Probiotic-Rich Foods

Below we provide you with some delicious meal ideas that include foods rich in probiotics. These meals are not only nutritious but also tasty.

Ideas for breakfast

Ideas for lunch

Ideas for snacks

Ideas for dinner

Ideas for drinks

Sample Meal Plan Incorporating Probiotic-Rich Foods

We have put together a sample meal plan that includes a variety of probiotic-rich foods that you can try out. Probiotic-rich foods can be included in a variety of meals and snacks to help promote immune system function and gut health.

Microbiome friendly foods - what to eat for good gut bacteria. Source: Canva.

As you explore ways to improve your gut health, consider the effective combination of prebiotics and probiotics. These two work together to create a prosperous gut environment that supports your overall wellbeing. Prebiotics act as fuel for probiotics, helping them flourish and do their job of keeping your gut happy and healthy. Make sure to include a variety of probiotic and prebiotic-rich foods in your diet by being intentional with your choices. We’ve listed a number of different foods and meal combinations you can eat to meet your microbiome friendly goals easily!  

As Veganuary sweeps in, it’s not merely about a trendy vegan diet change – it’s a microbiome-friendly opportunity! Wondering if going vegan can boost your gut health, microbiome and overall well-being? Let’s delve into the nuances of a vegan diet, and what you need to do to ensure it has a positive impact on your gut health.

What Is a Vegan Diet?

The vegan diet is based on the principle of eliminating any animal-based food products such as meat, fish, dairy and eggs. Aside from that, there other dietary variations that limit or fully eliminate animal products, including:

  1. Plant-based diet: A vegan diet that often prioritises the health benefits of a plant-based diet. Individuals often avoid any processed foods, and may also avoid sugar and oil. The focus here is on eating whole foods.
  2. Vegetarian diet: This diet focuses on including a wide range of natural plant-based foods such as vegetables, whole-grains, nuts and seeds. Unlike a vegan diet, a vegetarian diet still includes eggs, dairy and honey.
  3. Pescatarian diet: Pescatarian diets involve restricting meat consumption to fish and seafood only. While technically not vegetarian, pescatarians don’t consume red or white meat.
  4. Raw food vegan diet: Individuals following a raw food diet only consume food cooked at temperatures below 48°C. This diet focuses on raw fruits and vegetables, salads, nuts, seeds and avocados.

Additionally, there are countless other iterations – often adopted as part of trends – such as those who follow a keto vegan or paleo vegan diet. The key is finding what plant-based meals suit your palate and goals, and going from there.

Vegan Diet and Its Popularity

The vegan diet has steadily been rising in popularity, with many making simple plant-based tweaks. Moreover, its mainstream appeal is evident in the countless vegan products that can now be found on most supermarket shelves.

Individuals adopt a vegan diet for a collection of reasons: in protest against the animal cruelty associated with the industry, to live in a more environmentally-friendly manner, and for their health and longevity.

Although our modern society is advancing rapidly, we’re still facing the same issues of obesity, cancer and cardiovascular diseases (CVD). In fact, over the last 30 years, prevalence of all these issues are on the rise. In 2019 alone, 9.6 million men and 8.9 million women died of CVD, with more than 6 million of them between the ages of 30-70 years1.

This is where veganism comes in. According to the American Heart Association, a study found that 34% more patients on the plant-based diet had reduction of atherosclerosis than those on a standard omnivorous diet2.

Another study3 found that following a vegan diet can reduce fasting blood glucose by an average of 35%, and around five participants experienced major improvements that they no longer required glucose-lowering medications. Due to this, the number of Americans who follow a vegan diet increased 600% from 2014 to 20184.

What’s more, a recent twin study found that a healthy vegan diet led to improved cardiometabolic outcomes compared with a healthy omnivorous diet5.

Based on all this, it seems only natural that veganism has become more mainstream in the last few years. Still, how does a vegan diet affect the microbiome? Let’s find out.

Is a Vegan Diet Healthy For Your Microbiome?

It is well known that diet is one of the most important factors in shaping our gut microbiome. Veganism is known to have many health benefits such as reduced risk of cancer, cardiovascular diseases and diabetes, as the diet is generally high in antioxidants, minerals and has the potential to lower blood glucose and LDL-cholesterol levels. Yet, how does the vegan diet affect gut health?

Research has found that vegans have a significantly greater microbe diversity compared to omnivores, specifically for certain Bacteroidetes-related operational taxonomic units (OTUs). The OTUs are considered to be protective from epigenetic effects on various risk factors for chronic inflammation and chronic degenerative diseases6.

Additionally, a vegan diet has shown great effects on the Bacteroidetes to Firmicutes Ratio. This ratio is important to note as it is a potential indicator of gut dysbiosis. Bacteroidetes are a dominant beneficial bacteria species, which provide nutrients to the host and other intestinal microbes. While Firmicutes are Gram-positive bacteria that have a negative influence on glucose and fat metabolism, hence a decreased ratio is an indicator for gut dysbiosis7.

A study8 compared the bacterial composition between Indian and Chinese adults. While both populations ate diets centred around carbohydrates and vegetables, the Indian diet mainly comprised of plant-based foods. The percentage of Bacteroidetes within the microbiomes of Indian participants (16.4%) was nearly four times greater than in the Chinese (4.3%). The higher abundance of Bacteroidetes in Indians was hypothesized to be due to their lower consumption of animal products; indicating a diet lower in animal products to be associated with greater Bacteroidetes counts.

Hence, it is evident that a vegan diet does nourish the beneficial microbes in our gut microbiome.

Furthermore, another study investigated the presence of different species of Lactobacillus in people with different dietary habits. They found that Ligilactobacillus ruminis and Lactiplantibacillus plantarum were more prevalent in people following vegetarian and vegan samples, compared to omnivores9.

Nevertheless, existing research that directly compares the microbiomes of those following vegan or omnivorous diets is limited. Future studies would need to account for inter-individual differences.

Vegan Diet Advantages and Disadvantages

AdvantagesDisadvantages
Prioritises an abundance of fresh fruit and vegetablesDining out can be more challenging / more need for preparation
Naturally high-fiber diet, which supports smooth digestion and reduced likelihood of constipationRisk of B12 deficiency
without proper supplementation
Increased satiety (high volume, low calorie,) meaning you can eat more food and still lose weightIncreased likelihood to experience social exclusion
Can lead to improved cardiometabolic outcomes compared with a healthy omnivorous dietSome may struggle to eat bigger portions
Positive environmental impact
Supports weight management
Lower disease risk
More affordable (if avoiding processed products)
Ethical and humane

Benefits of a Vegan Diet

Simplifying your diet to focus on vegan foods makes it easier to opt for whole foods, fruits and vegetables. Having to be more creative in the kitchen also often inspires people to experiment with gut-friendly spices (such as turmeric, paprika and fennel seeds!)

Overall, this can have a positive impact, as the default can often be to eat a SAD (Standard American Diet.) According to the U.S. Department of Agriculture, only 11% of a typical SAD consists of whole grains, beans, fruits, vegetables and nuts. The rest animal foods (32% of calories) and processed plant foods (57%).

Of course, the abundance of processed vegan products is increasingly on the rise, too. Vegan or not, it’s important to go for whole foods first.

What To Look Out For On a Vegan Diet

Overall, a vegan diet can have significant favourable effects on the microbiome, thanks to the increased intake of fiber-rich foods that are also filled with numerous phytonutrients and minerals.

Still, it is important to note that swapping from a conventional omnivorous diet to a vegan diet may initially result in some minor gastrointestinal side effects from increased fiber intake such as bloating and excess gas – luckily there are simple strategies to help you beat bloating.

The transition between omnivorous to vegan diet may also cause a temporary microbial “stress.”

A study10 found that a short-term plant-based dietary intervention advising increased fiber consumption resulted in a slight, but significant decrease in microbe diversity. The researchers suggested that this reduction in diversity might have been the result of a rapid dietary change that resulted in a temporary disruption to the microbial composition. This hypothesis of microbial “stress” also explains the slight albeit significant increase in Enterobacteriaceae (pathogenic bacteria) as a result of the intervention. This was surprising as Enterobacteriaceae abundance is typically lower on a vegan diet compared to an omnivore diet.

Despite this, the vegan diet still provides beneficial effects in the long-run. The increased fiber intake act as prebiotics that nourish the gut microbes and lead to the increased production of short-chain fatty acids (SCFAs,) such as butyrate, which can lower colonic pH, preventing the growth of pathogenic bacteria like Enterobacteriaceae11.

Probiotics in Vegan Diet

Interest in gut-friendly diets has led to a greater focus on food products containing probiotics. However, the majority of these are often made from dairy, such as probiotic yoghurts and kefir. Thus, the question remains: how can you get probiotics in a vegan diet?

Fermented beverages are often the main vegan probiotic products, such as kombucha.12 The drawback to the popularity of kombucha is that they often contain a lot of sugar. Beverages can be seen as more optimal sources of probiotics, because the digestion of liquid foods is faster, thereby reducing the contact time with bile acids and low stomach pH – supporting the survival of the probiotic bacteria.13

Still, there are a number of vegan foods that are full of probiotics. They often contain lactic acid bacteria, which can carry various gut health benefits, such as protection against infectious agents, supporting more effective immune responses, antioxidant effects as well as offering protective effects against allergies, obesity and anxiety, among others14.

Vegan Sources of Probiotics Include:

How To Adopt a Microbiome-Friendly Vegan Diet?

A vegan diet can provide tremendous benefits to the microbiome. In particular, certain gut-friendly components can help optimise this diet and ensure your gut is healthy and happy.

In particular, look for foods that contain these notable microbiome-friendly food components:

  1. Polyphenols: These naturally occurring plant metabolites can increase the abundance of probiotic Bifidobacterium and Lactobacillus17, these bacteria can provide anti-pathogenic and anti-inflammatory effects. Common polyphenol-rich foods include berries, apples and seeds.
  2. Non-digestible carbohydrates: Non-digestible carbohydrates such as oats, barley, and some fruits, can increase lactic acid bacteria and reduce Clostridium and Enterococcus species17 – otherwise known to be more pathogenic bacteria.
  3. Plant-based protein: As compared to animal protein, plant-based protein does not heighten the abundance of less favourable bacteria Clostridium and Bacteroides. It has also been shown that individuals consuming pea protein exhibit enhanced levels of beneficial Bifidobacterium and Lactobacillus, which subsequently increases their intestinal SCFA levels17.

Take Home Message

Vegan diets can have powerful properties that support your microbiome and overall health. Eating an abundance of whole fruits and vegetables can help reduce gut inflammation, while boosting beneficial bacteria and supporting your digestion and cardiovascular health. Remember, transitioning to a significantly higher fiber diet can lead to temporary side effects, such as feeling a bit more gassy and bloated as your new community of microbes build up. Take it easy and find the microbiome-friendly foods that work for you: it’s worth it!

We throw away essential prebiotics which could help us lose weight, prevent disease and stay allergy-free. There’s a more sustainable way to get your daily dose of prebiotics.

Our gut bacteria feed off prebiotics – the fibre in vegetables. A third of global emissions come from food waste, 30% of which are thought to be from parts of highly palatable vegetables most of us throw away¹.

Currently, the gut microbiome is very fashionable, with probiotics and prebiotic supplements flying off the shelves. Yet, it seems utterly illogical that we disregard a natural prebiotic, to buy another – made of the same ingredients.

Why not boost your gut microbes, save money AND the planet by consuming more of the plants you purchase?

What’s In The Plants We Eat?

With the world now crazy for plant-based diets, it is important to learn what is in the plants we eat and the health-giving benefits of these.

Plants are full varying levels of important gut-friendly components, including:

Plants also contain three types of carbohydrates:

The simple sugars in plants are sucrose, fructose and glucose sugars, which sweeten fruit and vegetables. The starch is what the simple sugars are stored as in the plant and the cellulose is the branched chains of glucose that make up fibers in the plant (providing the plant structure when living). These indigestible fibers are also called fibre, and it is this fibre – both soluble and insoluble fibre – that our gut microbiota feed off as prebiotics, providing health benefits to us.

What Is A Prebiotic?

Prebiotics promote the growth of beneficial bacteria in the gut². 

When gut microbes consume fibre, they produce short-chain fatty acids (SCFAs), such as Acetate, Propionate and Butyrate. It is these SCFAs that have beneficial health properties.

SCFAs have numerous health benefits, including:

Prebiotics also work with probiotics (substances containing live cultures of microbiota microorganisms) to form synbiotics³.

Why Should You Eat Your Peels?

Peels are one of the most fibre-rich parts of a plant. So why are most of us wasting it?! Not only do peels contain valuable vitamins and minerals, but they’re also a great source of prebiotics.

In fact, scientists have reported that the majority of the prebiotic fibre in plants is found in the peels of fruits and vegetables4.

Don’t throw away these essential prebiotics that can help you keep a healthy weight and stay disease-free.

Here’s which peels are most particularly rich in prebiotics.

Different Types of Prebiotic Peels:

So many of us leave the sweet potato peels behind, or scrape off potato and parsnip peels when we make a roast, mash or chips. This reduces the fibre of our food.

Fibre is prebiotic, feeding our gut microbiome. As a thank you for being fed, our gut microbes regulate melatonin (helping us sleep) and serotonin (the happiness chemical) via the brain-gut-axis.

Peeling potatoes wastes fibre and the Serotonin increasing potential of your potatoes via the gut5.

The peel also adds flavour. Put peels in a pie or hotpot, and not only will it be tastier, but will add volume and crispiness that can keep you full for longer. In turn, this reduces the desire to snack – helping you lose weight!

It may sound unusual, but it’s more cultural ignorance and lack of knowledge that stops us eating our melon peels. Melon peels are biochemically similar in structure and taste to cucumbers, meaning they’re completely edible, palatable and satisfying to eat!

In fact, melon peel contains up to 7g fibre more than flaxseeds.

Recent studies by Chan Hao and team4 at the Institute of Food Science in Malaysia showed that these peels are highly prebiotic.

When only the flesh is consume, the delicious cucumber flavour and fantastic prebiotic potential of the peels is lost. Instead, these peels are taken to landfill where they decompose and give off carbon dioxide emissions, contributing to climate change. Why not try swapping cucumber sandwiches for a tuna mayo and melon peel sandwich? Or blend whole melons into a super satisfying Summer smoothie? Try it. You’ll be surprised.

Lemon slices are used to flavour fish, in alcoholic beverages like Gin and Tonics and in salad dressings and marinades. Whilst the juice is used, the fresh and peel often go in the bin. Yet, it’s these parts that are highest in fibre, with 1g fibre per spoon of peel.

Lemon peel also contains loads of vitamin C (which boosts your gut microbiome), providing 6g in only 1 tablespoon6. Keep that peel and grate it into cakes and use it in salads, nut roasts and plant-based burgers. That’s a simple way to boost the flavour and fibre of your food.

Most people are fussy about mango peel. Pre-prepared mango in supermarkets comes de-skinned. Yet, most of the fibre lies in the peel. It adds a flavourful depth too, having the sweetness of the mango on it and yet a bitterness that brings out the sweetness of the mango even more. Try it in your smoothies for some added fibre and flavour.

These peels are thrown away, despite being full of magnesium (which helps you sleep and boosts your metabolism) and fibre. They also taste lovely and are a great salad addition. Once again, they can help fill you up, making you less likely to snack and therefore support a good body weight.

 

Apple and carrot peels are high in vitamin C (for immunity) and A (for eyes and skin.) They also contain loads of fibre. Don’t overlook these simple peels. Have them raw or add to porridge for breakfast! Peels have so much potential.

 

 

The stem and stalk of a broccoli and cauliflower taste so delish. The leaves taste like romaine or gem lettuce so are great in salads. Meanwhile, the stem is a great boiled where it tastes fluffy, like potato. They can also be eaten raw to give your salad more crunch.  Stalks and leaves add a whopping 10g fibre to your meal! They also improve insulin sensitivity7 and taste utterly delicious.

 

Peels are prebiotic, and palatable. They’re also a great way to eat more sustainability, since the majority are a wasted byproduct in our society. Why not eat your precious prebiotic peels, to boost your gut microbes, save money AND the planet at the same time!

Research is continually showing that feeding our gut in the right way is crucial for improving and even preventing cognitive decline as we age – find out how to protect your brain.

Our Gut-Axis

The complex bidirectional interaction that occurs between gut and brain, called the gut-brain axis (GBA)² has changed many ways of thinking. Among these, is the relation between what we eat and the effects on our body.

Previously, the general belief was that the food we ate was responsible for releasing compounds more or less beneficial for our body or brain health.

Now, it seems that the food we introduce is responsible for feeding the bacteria in the gut. The substances released from the microbiome are responsible for our health. 

This idea has had a very big impact, especially within the scope of mental disorders. What if a microbiome-friendly diet can prevent or even stop the occurrence of certain diseases? 

Cognitive Science

The workings of our brain revolve around our ability to acquire knowledge, use information and reason. These functions all combine into what we call “cognitive function,” and describes our memory, attention and decision-making abilities³.

As we age, cognitive function declines. In some people, the deterioration is very soft, whereas for others it is more aggressive and leads to cognitive impairment – resulting in struggles with learning and remembering.

Cognitive decline affects many. The median global prevalence of cognitive impairment is estimated to be 19%. In media, 56.5 people every 1000 people are diagnosed yearly with cognitive impairment7.

Despite a big interest in the GBA, only a few interventions have analysed the link between cognitive impairment and gut microbiota in the elderly. Almost all the information we have so far come from animal studies. That’s what makes this study so significant. 

Investigating The Gut-Brain Axis

Looking at people aged between 48 and 60 years old, researchers used six different tests in order to evaluate the cognitive performance of participants6.

Turns out, people with greater microbial diversity performed better in 5 out of the 6 cognitive tests.

Those with higher microbial abundance and number of species also had better scores in one of the tests.

Akkermansia, Branesiella and Lachnospiraceae FCS020 group were positively associated with the improvement of some of the cognitive tests

More specifically, Akkermansia, Branesiella and Lachnospiraceae FCS020 group were positively associated with the improvement of some of the cognitive tests, whereas Sutterella was negatively associated with the outcome of one test6. Also, Verrucomicrobia and Proteobacteria phyla were positively associated with the score of one test.

This study does not come without limitations. However, the findings are consistent with previous interventions performed on animals. They concluded that short-chain fatty acids (SCFAs) seem to play a pivotal role when talking about the brain.

Short-chain fatty acids (SCFAs) seem to play a pivotal role when talking about the brain.

SCFAs are metabolites produced in the large intestine thanks to the bacterial fermentation of dietary fibres and resistant starches. There is growing evidence that they play a very important role in the regulation of the central nervous system both directly and indirectly8.

In animal models, butyrate, one of the SCFAs, had a protective effect against vascular dementia, cognitive impairment and metabolic risk factors for cognitive decline and dementia.

In line with this study, former animal investigations found that the genus Lachnospiraceae appeared to be beneficial for the brain. Akkermansia is also positively associated with cognitive function and negatively associated with inflammation and adverse metabolic outcomes6.

Probiotics Reduce Stress

This research complements previous findings. Another study demonstrated elderly people who took probiotics with Bifidobacterium bifidum BGN4 and Bifidobacterium longum BORI for 12 weeks showed several improvements4.

Taking probiotics decreased the relative abundance of Eubacterium, Allisonella, Clostridiales, and Prevotellaceae – microbes linked with inflammation.

Taking probiotics decreased the relative abundance of microbes linked with inflammation.

In addition to this, the study shows that after 12 weeks of treatment, people receiving probiotics have better mental flexibility and were less stressed compared to the group that did not receive probiotics.

Changing Your Gut

Yes, your gut microbiome is modifiable. In fact, it’s estimated that almost 60% of the variation in the gut microbiome can be attributable to diet5.

Even if it has not been confirmed, the beneficial effects of the diet might come from the presence of nutrients such as omega-3, polyphenols, fibres and vitamins1.

This intervention is one of the few evidences that links the association between gut microbiota and cognitive impairment in humans. More studies like this are fundamental to acquire more specific and precise knowledge on the topic.

Unfortunately, these interventions are difficult to carry out and also have many factors that can influence the outcome.

However, the findings of Meyer and colleagues pave the way for prevention and treatment of cognitive impairment in later age. In this scenario, a healthy and balanced diet during life might be the key for a healthy brain.

Summary

There is substantial scientific evidence that sugar can cause bloating. Could a gut microbiome test help you reduce symptoms?

What Are Dietary Sugars?

There are many different types of dietary sugars. Simple sugars (monosaccharides,) such as Glucose, Galactose, and Fructose, join up together to make disaccharides (like lactose in milk) and polysaccharides (such as Glycogen and Starch). These sugars provide us with the fuel to make energy and carry out all biological processes.  

You can find different sugars in different foods:

With improved chemical techniques, sugars have become more refined and processed and now there are millions of names for sugars, from treacle to Maltodextrin to high fructose corn syrups (HFCS).

Regardless of their given name, when you eat them you’ll experience the same sweetness and dopamine-driving chemical pleasure – and a bunch of energy!  

How Can Sugar Cause Bloating?

The symptoms of bloating include stomach discomfort, pain, and gas. It can be tricky to figure out what causes bloating – all too often, it can come out of nowhere! 

However, if you’ve ever wondered whether sugar causes bloating – you were onto something. Scientists have reported that dietary sugars play a pivotal role in causing gut inflammation, bloating, and gas1, 2, 3. Here’s how.

  1. Our digestive system breaks down complex sugars into simple sugars to make energy.
  2. This process can cause gut inflammation – especially if you have an intolerance or allergy to certain sugars. Upon contact with the sugar, such as lactose, your body responds as if it’s a foreign body or disease-causing microorganism, triggering an immune response.
  3. This immune response can be inflammation, whereby the body identifies a potential threat (in this case misidentifying a sugar such as lactose a threat) and isolates it by making the gut inflamed so that immune cells can come and destroy the threat. It’s this inflammation that causes some of the symptoms of bloating.  

Which Sugars Cause Bloating?

Your gut microbiome (the so-called “friendly” bacteria that line our gut) plays an essential role in regulating digestion1, the immune system, and inflammation.

That’s not all. Your gut microbiome also plays a key role in regulating sugar digestion3 – in the stomach, small and large intestine, and colon4,5

Certain strains of bacteria are more beneficial than others. Lactobacillus strains help us break down lactose, whilst Firmicutes and Bifidobacterium bacteria play an essential role in inflammation.

Certain sugars are more likely to cause inflammation – Lactose and Fructose are high inflammation culprits.

No wonder, your microbiome is crucial for preventing dysbiosis (gut imbalance) and SIBO6, small intestinal bacterial overgrowth3,6 – and therefore bloating! 

In fact, research has reported that testing for dysbiosis and SIBO with microbiome tests and personalised microbiome-friendly diets could help you reduce abdominal bloating, distention, and gas7,8,9.   

A well-balanced microbiome can produce small chain fatty acids (SCFA’s) which regulate and reduce the inflammatory response. This means including probiotics and prebiotics. Probiotics contain live cultures, providing helpful bacteria for your gut. Prebiotics feed our gut microbes, helping them to produce SCFAs – and therefore also helping to regulate our immune system.

What Foods Reduce Bloating?

When it comes to bloating, it’s not just about singling out sugar. Your whole diet has an impact. The way certain foods interact can lead to indigestion – and ballooning belly.

Certain foods interact with sugars, increasing or decreasing their inflammatory properties.

Omega-3 plays an essential anti-inflammatory response, reducing the pro-inflammatory properties of Lactose. In this way, a diet high in Omega-3s reduces bloating 12, 13, 14.

A diet high in Omega-3s reduces bloating.

A diet high in Omega-6s (processed foods, lots of simple sugars, and trans-fats) increases the pro-inflammatory property of sugar13.

Therefore, to reduce the effects of gut inflammation and bloating, it’s important to eat a diet that’s high in dietary fiber and prebiotics.

Can a Gut Microbiome Test Help Reduce Bloating?

Gut microbiome tests determine the live strains in your gut.

They tell you which bacteria are present in your gut microbiome and if there is an overgrowth of certain strains.

From this, you can determine how to increase your microbial diversity and even actively boost the strains of anti-inflammatory bacteria through probiotic and prebiotic means.

They can also take strain-tailored antibiotics to reduce the overgrowth of less helpful strains.

Bottom line: testing your gut microbiome1-11, can play an essential role in reducing the inflammatory role of certain sugars in the gut, helping prevent bloating and associated symptoms.

How does a vegan microbiome differ? Vegan diets have grown in popularity – but, are they actually healthy? Let’s look at the science.

Veganuary is officially over.

Established in 2014 in the UK, Veganuary is a non-profit organisation that encourages people worldwide to try eating a vegan diet for January (and beyond.)

In 2023, over 700000 people took the pledge.

Although official figures have yet to be released, it’s been reported that 2022 has been the best year yet.

British businesses have pounced on the chance to offer new vegan meals and launch vegan product ranges in accordance with the campaign.

Much of the campaign’s success is its lighthearted tone, and flexible approach – you’re only “trying” it for a few weeks, not going anywhere.

What is a Vegan Diet?

A vegan diet eliminates all animal products, including meat, seafood, dairy, and eggs. Instead, individuals eat fruits, vegetables, beans, legumes, grains, nuts, and seeds.

Researchers have reported eating vegan can promote various health benefits, such as reducing the risk of cardiovascular disease, diabetes, obesity, high blood pressure, and cancer².

Nevertheless, those following a vegan diet must be mindful of nutrient deficiencies, particularly making sure to supplement with vitamin B12³.

Why Vegan?

You may be wondering, why are more people trying vegan? Motivation generally falls in three main brackets¹:

Veganuary’s own research reported this was split with animal welfare leading (46%) compared to those doing it for environmental reasons (21%) and their own health (22%.)

The campaign sees the biggest participation in Britain, but there appears to be some growth in the US and other countries like Argentina, Germany, and Sweden.

The arguments for animal welfare and ethics don’t take that much thought. The drive for cheap animal products has created an enormous industry: factory farming has been calculated to account for approximately 31 billion land animals and up to 215.9 billion fish globally at any given time.

And that’s not all. Up to 80% of antibiotics in the US are for factory-farmed animals, creating a deep concern in the scientific community of the emergence of superbugs.

Thanks to documentaries like Cowspiracy, awareness of the environmental impact of factory farming has become a lot more clear-cut. Scientists estimate that reducing meat consumption can reduce global CO2 emissions by up to eight billion tonnes per year, as well as globally free up several million square km of land by 2050.

Scientists estimate that reducing meat consumption can reduce global CO2 emissions by up to eight billion tonnes per year, as well as globally free up several million square km of land by 2050.

Nevertheless, the greatest debate is around whether eating vegan is beneficial for health.

Is a Vegan Diet Actually Healthy?

The answer? It depends.

Say we take two people: Billy and Bob.

Billy eats a clean diet: vegetables, little-to-no processed foods or dairy, and some meat for dinner.

Bob is fully vegan. He likes ready-made vegan meals, orders vegan take-out often, and doesn’t like cooking much.

In this way, it’s a bit of a no-brainer. Of course, the less processed your diet is, the better.

Now, say we’re looking at two people that eat fairly similar: apart from the occasional indulgence, they’ll usually cook their own food and eat a variety of food.

It depends on the type of vegan diet. If you’re mainly eating potato chips and processed soy burgers, you won’t be getting the benefits.

Consuming a lot of fruits and vegetables provides a bunch of antioxidants and flavonoids.

Vegan diets have numerous health benefits, including:

Still, it is essential that vegan diets limit processed foods and refined sugars. Otherwise, deficiencies can occur10.

The Vegan Microbiome

Vegan gut microbial profiles appear to be unique in many regards:

Consuming plant foods full of fiber, such as barley, brown rice, wheat bran, and other whole grains, has been reported to raise butyrate-producing microbes14, 15. Phytochemicals found in plant foods can also increase beneficial bacteria, including probiotic Lactobacillus and Bifidobacterium16.

Phytochemicals found in plant foods can also increase beneficial bacteria, including probiotic Lactobacillus and Bifidobacterium.

There are other notable shifts in the microbiome as diet is changed. Consuming little plant-based foods can lead to greater penetration of the intestinal barrier since low-fiber fibers can shift the community from fiber-degrading to mucus-degrading bacteria¹⁷. This can, in turn, negatively affect immune responses and lead to the production of pro-inflammatory metabolites that can propel disease processes18.
These are some of the findings available. Of course, there’s still a need for more research to deepen our understanding of how plant-based dietary patterns influence the microbiome.

A vegan microbiome can be healthier.

Vegan Diet for Weight Loss

Compared to standard, omnivorous diets, numerous studies have reported that a vegan diet can significantly help with weight loss10, 19, 20, 21.

For instance, one study split 186 participants into two groups: those on a vegan diet and a control group22. The results were rather impressive:

Mediterranean vs. Vegan Diet for Weight Loss

One recent study involved 62 overweight participants, who tried a Mediterranean or vegan diet23.

Although there are many different types of Mediterranean diets, in this group, the participants ate a variety of plant-based foods, olive oil, and a low/moderate amount of meat, dairy, and eggs.

After 16 weeks, people eating a Mediterranean diet lost 1.5kg, compared to the 7.9kg lost for those following a vegan diet.

After 16 weeks, people eating a Mediterranean diet lost 1.5kg, compared to the 7.9kg lost for those following a vegan diet.

The Dangers of a Vegan Diet

With increasing popularity, many companies (from McDonalds to KFC) are trying to cash in on plant-based options.

Although this is great for convenience, it’s not the best for health.

Ultra-processed fake meats and cheeses may not contain animal products, but they will typically be high in oils, sugars, and other undesirable components.

Sure, they can be valuable as a transition tool, when you’re craving something familiar and more decadent. However, over the long haul, it’s important to only include these foods as an occasional indulgence – not a staple.

Bottom line: A vegan diet should be full of fresh plants, not fake products. 

Candida appears to influence gut inflammation in Crohn’s disease patients, according to new research. Scientists believe these findings can lead to better understanding and potential therapies. 

Crohn’s disease is a form of Inflammatory Bowel Disease (IBD.) It involves symptoms such as diarrhea, abdominal pain, fatigue, and weight loss, among others. There is currently no cure for Crohn’s disease. Instead, patients have to rely on symptom relief. Luckily, new treatments are on the horizon thanks to evolving research. 

New research from the Case Western Reserve School of Medicine looked into the role of the fungus Candida tropicalis (C. tropicalis) in triggering chronic inflammation within the gut microbiome.

Candida is a yeast (type of fungus) that lives on the body normally. It generally doesn’t cause problems but can cause infections if it grows uncontrollably or goes deep into the body – into the bloodstream, or organs like the kidney and heart.

In the study, researchers investigated what happened to mice models with colitis when C. tropicalis is introduced. They found that those infected with C. tropicalis had severe inflammation and dysbiosis in their gut microbiome.

The researchers believe this microbial imbalance (of fungi and bacteria) can lead to a predisposition for IBD. This is notable, given that previous studies have also suggested that people with Crohn’s disease have higher levels of C. tropicalis when compared to healthy individuals.

There were pronounced changes in mucin-degrading bacteria, such as Akkermansia muciniphila and Ruminococcus gnavus.

Moreover, infected mice had changes in various cells important for immunity. In their gut microbiome, there were pronounced changes in mucin-degrading bacteria, such as Akkermansia muciniphila and Ruminococcus gnavus (something we test at GUTXY.) Overall, these changes lead to greater proinflammation in these mice.

Ultimately, the role of C.tropicalis could be important for future treatments for Crohn’s disease.

As Professor Fabio Cominelli, one of the authors of the study, put it: “Our findings provide a scientific rationale for eliminating C. tropicalis fungal infection of the gut. The next step in our research is to study other fungal organisms within the gut and then antifungal therapies in patients with this devastating condition.”

GUTXY was recently featured on the Danish TV channel DR2.

As part of a biohacking programme investigating weight loss, celebrity chef Gorm Wisweh got his gut microbiome tested. We provided a tailored dietary plan based on his results. Gut health is going mainstream! If you want to test your own gut, check out our RESET+ programme.

Gorm said “I definitely think I got to know my body better.”

The full episode is available (in Danish) here

Sure, bacteria have a lot of mainstream attention. Whether they’re probiotics or pathogens – we get it. Still, there many other microbes to pay attention to. Here, we delve into some important yeast and parasites you should look out for when you get your gut test.

Eukaryotes vs. Prokaryotes

Every living thing on earth falls into one of these two groups: eukaryotes or prokaryotes. Their structure at a cellular level determines which group they belong to.

Bacteria are prokaryotes, meaning they lack a nucleus (a sort of centre to the cell that contains almost all of its DNA.)

Meanwhile, eukaryotes are organisms that contain a nucleus within a nuclear envelope. There are countless examples of eukaryotes, including single celled organisms like yeast and amoebae, as well as common foods such as potatoes and mushrooms.

Sequencing

A gold-standard for microbiome testing is 16S rRNA sequencing. This is a region that is found in all bacteria that includes variable regions. Thus, it’s a simple way to compare microbes and identify them.

Meanwhile, when it comes to eukaryotes, 18S rRNA is used.

Notable Eukaryotes

Your gut is not only home to bacteria, but a whole array of other microbes. These all co-exist together, and impact your health. Here are some important ones to remember.

Blastocystis

This is a common microscopic parasite lives in the gut. Researchers are continually working to better understand its role in health and disease. Nevertheless, researchers have reported that it is more common in normal-weight people than in overweight and obese people¹.

Candida

This is a yeast (type of fungus) that normally lives on the skin and inside the body, such as the mouth, gut and vagina. It generally doesn’t cause any problems, but can cause infections if it grows uncontrollably or ventures deep into the body – into the bloodstream, or organs like the kidney and heart.

Certain species of Candida are more scientifically documented, others have become renowned for their pathogenic properties. Here, are a few to remember:

The most notorious, this yeast is a common member of the gut. However, it can cause cause candidiasis when it overgrows.

Commonly found in sourdough and kefir cultures, along with various species of lactic acid bacteria (e.g. Lactobacillus fermentum, Lactobacillus paralimentarius, Lactobacillus plantarum, and Lactobacillus sanfranciscensis².)

Considered an emerging species, this yeast has been shown to lead to candidiasis³.

A normal human commensal that can also cause sepsis in immunocompromised people4.

A species involved in cases of candidemia – a Candida bloodstream infection5.

Important other microbes to look for in your test

As you may be aware, our reports now include a whole section dedicated to other microbes. Whether you get a Snapshot report, or join RESET+, you can find out your levels of these notable microbes:

Fungi

Parasites

Your gut transit time is a key indicator of how well your microbiome is doing. Beyond microbiome testing, there’s a free way to run your own gut test at home.

Emerging research is linking our gut transit time and microbiome, in hopes of learning more about what makes the difference between a diseased or healthy gut1.

Gut transit has already been associated with diet, as well as metabolism and heart health1. Here, we show you how to figure out what yours is.

Transit Time

The time it takes for the food you eat to travel through your digestive system and get eliminated as poop is what we call your gut, or bowel, transit time3.

Think of it as how long it takes from dinner to go from table to toilet.

Ideally, transit times should be between 12 to 48 hours.

Ideally, transit times should be between 12 to 48 hours. Variations tells us one of two things:

Too slow (more that 72 hours)

Too fast (less than 10 hours)

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How to Do a Gut Test at Home

Whilst a doctor may use dyes that come up on an X-ray, there are more natural options we can use for a gut test at home. All we need is a “food marker” – something that will visibly show up when you poop.

How to test your transit time:

  1. Do not eat your food marker a week before you do the gut test.
  2. Choose your marker:
  3. Eat it alone, one hour away from other food. Record the time and date.
  4. Lookout for the food marker in your poop. Record the time and date you first pass it.
  5. Find your transit time: calculate the difference between time #3 and #4.
  6. Compare to the ideal range of 12-48 hours.

And don’t just look once! Not all the food may have been eliminated at the first glimpse. So keep watch: those corn kernels could be hanging around hours later.

Something to Remember

Our guts are much less diverse than they used to be 2000 years ago. Scientists believe that our ancient gut microbiomes may give clues for the chronic conditions of today.

Loss of diversity in the gut microbiome is connected with chronic disease1. Inspired by this knowledge, researchers decided to investigate our ancestral gut microbiome.

Our Ancestral Gut

To date, we don’t know much about what our gut microbiomes used to look like. Researchers wanted to find out. They believe it might help us better understand why modern microbiomes are more prone to disease such as obesity and diabetes.
 
In this study, researchers performed large-scale analyses of ancestral microbial genomes. The samples were up to 2000 years old, and taken from rock shelters in USA and Mexico.
 
The team analysed 8 fossilised human faecal samples – known as coprolites.
 
Coprolites can be valuable sources of information. They can tell us how we used to live, including insights on our ancestral diet and disease prevalence. 

The scientists found microbes that were completely absent from the gut microbiome today.

These samples contain certain gut microbes. So anyone with proper tools can compile a snapshot of the microbiome. That’s exactly what microbiologists decided to do!
 
The scientists first validated the coprolites using dietary and radiocarbon analyses. Afterwards, they extracted preserved DNA to identify the microbes.
 
They able to reconstruct 498 microbial genomes – 181 of which appear to originate in the human gut, rather than the soil.
 
The scientists found microbes that were completely absent from the gut microbiome today.
 
In total, 158 of these sequences seem to represent a distinct microbial species.

Our Microbiomes Changed

The results were remarkable. The team discovered species never been seen in the modern microbiome. Out of 158 genomes, 61 were completely unknown to science – almost 40 percent!

Out of 158 genomes, 61 were completely unknown to science – almost 40 percent!

Overall, the ancestral guts more similar to non-industrialized microbiomes, and had:

Mucus degradation in the colon is associated with diseases such as Crohn’s disease, Celiac disease and Ulcerative Colitis.

Ultimately, it appears the ancestral microbes were adapting to environmental shifts that were much more frequent than today. More transposases would therefore be necessary.

Diet & Diversity

Microbiome diversity, the researchers believe, has something to do with diet diversity.

“In ancient cultures, the foods you’re eating are very diverse and can support a more eclectic collection of microbes,” says microbiologist Alexsandar Kostic of the Joslin Diabetes Center. “But as you move toward industrialization and more of a grocery-store diet, you lose a lot of nutrients that help to support a more diverse microbiome.”

“In ancient cultures, the foods you’re eating are very diverse and can support a more eclectic collection of microbes.”

The way our evolving microbiome influence our health remains unclear, but – even with a small sample size – this study does show that studying our ancestral guts can offer insights we can use to improve our health in the future.

As the team concludes: “Similar future studies tapping into the richness of palaeofeces will not only expand our knowledge of the human microbiome, but may also lead to the development of approaches to restore present-day gut microbiomes to their ancestral state.”