Gut microbiome is a complex ecosystem of microorganisms in the human body that plays a key role in health. More and more research confirms how important it is to maintain a balance of these microscopic allies. Learn below what the gut microbiota is, how it affects health, and what you can do to keep it healthy.
Although the terms microbiota and microbiome are often used interchangeably, they have different meanings. Microbiota refers to the community of all microorganisms that live in a certain ecosystem, such as the gut. These include bacteria, archaea, fungi and viruses. On the other hand, microbiome means the genetic material of these microorganisms, i.e. all the genes they carry.
For example, when we talk about “microbiota diversity,” we are referring to the different types of microorganisms. When we talk about the “microbiome,” the focus is on the genetic potential of these microorganisms, such as their ability to break down food or produce short-chain fatty acids. Both concepts are key to understanding gut-related health and function.
The gut microbiome has a number of key roles in the body:
The gut microbiota plays a key role in digestion and metabolism, enabling the body to utilize nutrients from food in ways that would not otherwise be possible. One of its primary functions is to break down complex carbohydrates, such as fiber, which human digestive enzymes cannot break down. Beneficial bacteria in the gut ferment these carbohydrates, producing short-chain fatty acids (SCFA) , such as acetate, propionate and butyrate.
Butyrate, among them, plays a particularly important role because it reduces inflammatory processes in the intestines, strengthens the integrity of the intestinal wall, and serves as a primary energy source for intestinal epithelial cells. In this way, it helps prevent leaky gut syndrome and related conditions such as chronic inflammation.
In addition, the microbiota participates in the synthesis of essential vitamins. such as vitamin K, which is essential for blood clotting, and vitamin B12, which supports red blood cell formation and nervous system health. Through these processes, the microbiota not only improves nutrient absorption, but also supports overall metabolic health, ensuring a balance between energy expenditure and energy storage.
The gut microbiota plays a key role in regulating the immune system, functioning as a kind of “trainer” for immune cells. This communication begins at birth, when the microbiota shapes the newborn’s immunity, and continues throughout life. By interacting with immune receptors in the gut, the microbiota helps the immune system recognize the difference between harmful pathogens and harmless substances such as food molecules or beneficial bacteria.
In addition to stimulating the production of protective antibodies and antimicrobial peptides, the microbiota also plays a role in preventing excessive immune reactions., such as allergies or autoimmune diseases. This maintains a balance between anti-inflammatory and anti-infective responses, ensuring a stable immune system. When the microbiota is balanced, it prevents harmful microorganisms from penetrating the intestinal barrier, providing the first line of defense against infections and supporting the body’s overall health.
The gut microbiota has a significant impact on mental health thanks to a complex connection known as the gut-brain axis.. Ova dvosmjerna komunikacija između probavnog i središnjeg živčanog sustava omogućuje mikroorganizmima u crijevima da utječu na raspoloženje, kognitivne funkcije i reakciju na stres.
One of the key mechanisms of this influence is the production of neurotransmitters. Gut bacteria participate in the creation of compounds such as serotonin, which is responsible for feelings of happiness and emotional stability. Interestingly, as much as 90% of the total serotonin in the body is produced in the intestines. In addition to serotonin, the microbiota also produces other compounds such as gamma-aminobutyric acid (GABA), which calms the nervous system, and dopamine, which is associated with feelings of pleasure.
Dysbiosis, or an imbalance in the microbiota, can contribute to the development of mental conditions such as depression, anxiety, or chronic stress. Therefore, maintaining a healthy microbiota through proper diet and lifestyle can play a key role in preserving mental health and emotional well-being.
The gut microbiota plays a key role in the prevention of various diseases, acting as a protective mechanism against an imbalance known as dysbiosis.. Disbioza, odnosno poremećaj u sastavu i funkciji mikrobiote, povezuje se s razvojem brojnih kroničnih i metaboličkih bolesti. Primjerice, kod In inflammatory bowel diseases (IBD) , such as Crohn’s disease and ulcerative colitis, dysbiosis causes increased inflammation and permeability of the intestinal barrier, which leads to worsening of symptoms.
Similarly, the microbiota has an impact on the regulation of body weight and metabolism. An imbalance in the ratio of bacteria associated with energy digestion may contribute to the development of obesity and type 2 diabetes. Ove bolesti često su povezane s promjenama u prehrani i načinu života koji narušavaju zdravlje crijevne mikrobiote.
The connection between the microbiota and mental health further emphasizes its importance. Depression and anxiety they are often associated with dysbiosis, which can impair communication between the gut and the brain and reduce the production of neurotransmitters such as serotonin. Maintaining a healthy microbiota through a balanced diet, rich in fiber and fermented foods, can help prevent and manage these conditions, thus contributing to the overall health of the body.
Diet is one of the most important factors that shape the health of the gut microbiota. Foods rich in fiber, such as whole grains, legumes, fruits, and vegetables, promote the growth of beneficial bacteria that produce short-chain fatty acids (SCFAs). These fatty acids reduce inflammation and strengthen the intestinal barrier, thereby protecting gut health. In addition to fiber, fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, contain beneficial bacteria that contribute to the diversity of the microbiota. On the other hand, a diet rich in sugar and saturated fat can cause dysbiosis, or an imbalance in the microbiota, which increases the risk of chronic diseases.
Although antibiotics are crucial in the treatment of bacterial infections, their improper or excessive use can have serious consequences for the intestinal microbiota. Antibiotics do not distinguish harmful bacteria from beneficial ones, so they often destroy those microorganisms that form the basis of intestinal health. This can lead to a decrease in the diversity of the microbiota, an increase in susceptibility to infections and the development of dysbiosis. After antibiotic therapy, it is important to introduce fiber-rich foods and probiotics to encourage restoration of the microbiota.
Factors such as stress, physical inactivity and poor sleep quality can also negatively affect the diversity and stability of the gut microbiota. Stress increases levels of the hormone cortisol, which can disrupt the balance of bacteria and reduce the number of beneficial strains. In addition, geographical location and diet play a major role – people who consume a rural diet rich in plant-based foods often have a more diverse microbiota compared to urban dwellers, whose diets often contain more processed foods. Regular physical activity, adequate sleep and a balanced diet can help maintain the stability of the microbiota despite external challenges.
Maintaining a healthy gut microbiota is key to overall health, and you can achieve this by making simple changes to your daily habits:
Your gut microbiota is key to your health – from digestion and immunity to weight regulation and mental well-being. Maintaining its balance starts with a proper diet, but you can provide additional support with prebiotics that feed beneficial bacteria and promote their diversity.
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