In Focus - The gut microbiota - P4B - The gut and general wellbeing

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The gut and general wellbeing

Scientists are just beginning to study and understand the gut microbiota, but early research suggests many links between the gut and general health and wellbeing:

Intestinal bacteria are known to produce certain B vitamins which help release energy from food. It is also estimated that half of the daily vitamin K requirement, which is important for blood clotting, is provided by intestinal bacteria²
There seems to be a link between long-term weight gain in humans and low microbiota diversity³
A number of studies have shown a less diverse microbiota in people with a range of conditions such as inflammatory bowel disease, psoriatic arthritis, type 1 diabetes, atopic eczema, coeliac disease and type 2 diabetes.³

Did you know?

There are more bacterial cells in your body than human cells. There are roughly 40 trillion bacterial cells in your body compared to around 30 trillion human cells.⁴

Probiotics and prebiotics

Consider a probiotic supplement

Probiotics are live microorganisms that, when taken, may have certain health benefits.⁵ The most commonly used probiotic species are lactobacillus and bifidobacterium. Some research has suggested that taking probiotics can support a healthy gut microbiota, and that it may prevent gut inflammation and other intestinal problems.⁶ Probiotics can be taken as a food supplement or may be found naturally in live yoghurt and fermented foods such as kefir, kimchi, and sauerkraut. However, the European Food Safety Authority (EFSA) has not approved any probiotic health claims. The term ‘probiotic’ is considered an implied health claim and this is why no health claims are found on product labels.

Consider a prebiotic supplement

Prebiotics are typically the non-digestible carbohydrates that probiotics feed on. Increasing the amount of food for probiotics allows them to multiply and thrive in the gut. Prebiotics can be found as a food supplement, often combined with a probiotic, or found naturally in foods such as asparagus, bananas, garlic and onions.

Diet and lifestyle advice

By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microorganisms in their gut for the better. Increased diversity is a good indicator of gut health. Here’s some advice you can offer to customers wishing to improve their gut health.⁷

To encourage a diverse microbiota, customers could be advised to eat a diet that is high in fibre-rich foods, e.g. fruits, vegetables and wholegrains.⁸

Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. Studies have found that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease, which may increase the risk of diabetes and heart disease.⁹

Exercise can also encourage the growth of a variety of gut bacteria. Having a more varied gut microbiota may promote better health and, in turn, reduce the risk of disease.¹⁰

Antibiotics should only be prescribed when they are really needed, not only to reduce antibiotic resistance, but also because they can be damaging to the gut microbiota.¹¹

For those who need to take an antibiotic, a probiotic could be considered alongside the antibiotic as there is evidence it may reduce antibiotic acquired diarrhoea.¹²

Managing stress is important for many aspects of health, including gut health. Studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived.¹³

In humans, a variety of stressors can negatively affect gut health, including:¹⁴

• Mental or emotional stress

• Environmental stress, such as extreme heat, cold, or noise

• Sleep deprivation

• Disruption of the circadian rhythm e.g. shift working.

You can advise customers feeling stressed to use stress management techniques such as meditation, deep breathing exercises and progressive muscle relaxation. Exercising regularly, sleeping well and eating a healthy diet can also reduce stress levels.

A 2014 study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut microbiota, which may increase the risk of inflammatory conditions such as asthma and diabetes.¹⁵

Adults should aim to get at least seven hours of sleep per night. See this month’s InPractice: Sleep, Relax, Energy for more details.

Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer.

A 2018 review of research published over a 16-year period found that smoking alters the intestinal microbiota by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones. These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease (IBD).¹⁶