The Microbiome and your health!
- Asma H
- Nov 23, 2024
- 2 min read
Did you know that the microbiome (micro-organisms inside and on our bodies) are estimated to weigh around 4-5 pounds and outnumber human genes by 200 times? Most of them are beneficial, while a small proportion can be harmful: the right balance of symbiotic (beneficial) microbes is essential for the making and absorption of nutrients.
Researchers are currently mapping the human microbiome; one of the largest studies is the Human Microbiome Project (HMP) which is sponsored by the NIH. Measuring the abundance of different species of microbes in the body has linked various combinations of microbes to specific diseases. This has the promise for discovering treatments that target altering the microbiome in a more favorable direction.
Although research is ongoing, what we know thus far reveals that an over abundance of detrimental microbes and reduction in beneficial ones can alter gene expression. This results in an abnormal response by the immune system causing it to attack normal tissue resulting in autoimmune disease.
Additionally, the breakdown and fermentation of complex carbohydrates and starches which is largely done by microbiome of the colon creates important compounds called short chain fatty acids (SCFA). SFCA are anti-inflammatory, antimicrobial, as well as anti-cancerous
A dysbiosis or imbalance in this large collection of microorganisms has been associated with the development of autoimmune diseases such as diabetes, muscular dystrophy, multiple sclerosis, rheumatoid arthritis, and fibromyalgia. That’s why our at Sheba we focus on gut health.
So what can we do to maintain a healthy balance of microbes ?
Supplementation with probiotics can sometimes be helpful in the short term, such as with antibiotic use or during diarrheal illness. However, probiotics alone are not enough and usually barely make a dent to the massive microbiome inside the body if we don’t eat a variety of fiber rich foods.
A more critical and sustainable intervening is ingesting fermented foods that contain probiotics (such as yogurt, pickled vegetables, and kimchi) while feeding the beneficial bacteria with prebiotic foods . In general, prebiotic foods will be fruits, vegetables, beans, nuts, seeds, and grains. Foods that are particularly prebiotic are onions (eaten raw) , garlic, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.
References
Tan J, McKenzie C, Potamitis M, Thorburn AN, Mackay CR, Macia L. The role of short-chain fatty acids in health and disease. Adv Immunol. 2014;121:91-119. doi: 10.1016/B978-0-12-800100-4.00003-9. PMID: 24388214.
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