Did you know that your digestive system is home to over 500 different strains of microorganisms? It is estimated that these organisms’ weight about 2.2 pounds and are found throughout your digestive tract with the most concentrated in the last part of your small intestine and in the large intestine.

Bacteria make up about 90% of the microbiome, but your gut also contains numerous other microorganisms such as archaea, fungi, viruses, and protozoa. Active research is being done to understand this unique environment inside our bodies and the importance of your microbiome on your health. We will explore some of these issues discovered by recent research and how you can achieve better health through a diverse, balanced and healthy microbiome.

What is Your Microbiome?

This is a term used to refer to the communities of microorganisms that are found along the lining of your digestive tract from your mouth to the rectal colon. Many researchers describe the microbiome as another “organ” in the human body. The microbiome has a tremendous influence on metabolic, weight, immune response, and hormonal activities of the body. See the diagram below for these various influences:

The concentration of these different microorganisms (mostly made up of bacteria), increases in concentration as you approach the end of the small intestine and is the highest in the large intestine. Having too high a concentration in the small intestine can lead to issues associated with SIBO (small intestinal bacterial overgrowth).

So, the concentration of the bacteria and the proper diversity of the bacteria is critically important in making sure the microbiome is functioning and interacting with your body properly. There are test available in our office to measure the quantity and diversity of your microbiome.

What Types of Problems Can Occur with A Disrupted Microbiome?

Gastrointestinal – Abdominal pain, bloating, constipation, Crohn’s disease, diarrhea, gastric cancer, gastritis, gastroenteritis, gastro-sophageal reflux, irritable bowel syndrome, SIBO, ulcers, ulcerative colitis, vomiting

Allergic – Asthma, eczema, hives, rashes

Auto Immune – Ankylosing spondylitis, osteoarthritis, psoriatic arthritis, reactive arthritis, rheumatoid arthritis

Brain and Nervous System- anxiety, appetite control, brain fog, cognitive decline, depression, multiple sclerosis, myelin sheath production

Musculoskeletal – fibromyalgia, muscle fatigue/stiffness, sarcopenia (age related muscle wasting)

Hormonal – Autoimmune thyroid (Hashimoto, Graves), type 1 diabetes, endometriosis, ovarian and thyroid cancer, PCOS, postmenopausal osteoporosis

This is by far not a complete a list of symptoms and problems that can be linked to an imbalanced microbiome. More research will reveal further unique connections.

Basic Benefits of the Microbiome

Defends against other harmful bacteria and other microorganisms.

“Teaches” the immune system embedded in your digestive tract to recognize potentially harmful microorganisms and respond more quickly to them. Helps recognize normal or “good” bacteria.

Degrades toxic compounds that are ingested

Produces various enzymes

Produces many molecules involved with communication and “signaling” to embedded immune cells and to other areas of the body.

Assist in digestion of foods especially different dietary fibers.

Assists in the absorption of dietary minerals such as calcium, magnesium, and iron.

Involved in the synthesis of biotin, other B vitamins, Vitamin K, various amino acids, and neurotransmitters.

Produces an extremely important short-chain amino-acid (SCFA) called butyrate. This is essential for the health and energy supply of the lining of the digestive tract and immune cells.

Some Other Interesting Influences of the Microbiome:

An imbalanced microbiome can cause problems with some important hormones and cell receptors (insulin, ghrelin, and leptin) leading to blood sugar problems and obesity.

Imbalanced microbiome can lead to overall bodily inflammation by increasing inflammatory cytokines and increasing pain perception.

Certain bacteria contain an enzyme called beta-glucuronidase which can cause reabsorption of estrogens back into the blood stream. This may lead to more PMS symptoms and chronic elevation of certain estrogens possibly contributing to breast and/or ovarian cancer cell changes.

Imbalanced bacteria can lead up to a 20% decrease in conversion of thyroid hormone T4 to an active form T3. This can lead to metabolic problems and weight gain.

Bacterial imbalance can lead to changes in some major neurotransmitters such as serotonin and gamma-amino-butyric acid (GABA). Leading to nervousness, anxiety, and insomnia.

An imbalanced microbiome in your mouth can lead to an imbalanced microbiome in the rest of your digestive tract.

Imbalanced microbiome in infants and young children significantly contribute to increased likelihood of respiratory infections and allergic issues.

Imbalanced bacteria can lead to the production of a compound called Trimethylamine-N-oxide (TMAO) that can lead to heart attack and stroke.

What Factors Contribute to an Imbalanced Microbiome?

A diet high in sugar, refined carbohydrates, low in fiber, low in fresh vegetables and fruits, fried foods, bad fats, poor-quality protein sources and non-organic foods

Use of artificial sweeteners such as, acesulfame-K, aspartame, saccharin, sucralose, and others. This can lead to increased undesirable bacteria and decreased diversity of bacteria

Medications such as antibiotics, beta- lockers, laxatives, metformin, nonsteroidal anti-inflammatories (NSAIDs), protein pump inhibitors (Omeprazole), serotonin reuptake inhibitors (Prozac- fluoxetine), and statins (atorvastatin)

Foods contaminated with pesticides, herbicides (glyphosate), artificial flavors, artificial colors, monosodium glutamate (MSG), preservatives, semi-synthetic emulsifiers (polysorbate-80), and some thickeners

Excessive mental and emotional stress

Lack of exercise

Ways to Improve Your Microbiota

Research shows that improving your diet, reducing stress, and performing regular moderate exercise are important to rebalance your microbiome in addition to providing many other health benefits. Below, I have listed some supplementary ways to help balance your microbiome:

Using a quality probiotic

Using a probiotic such as

Saccharomyces boulardii

Using calcium-D-glucarate that inhibits beta-glucuronidase

Increase soluble fiber and resistant starches found in asparagus, beans, dandelion greens, fruits in general, garlic, green banana, Jerusalem artichokes, leeks, onions, seaweed, seeds, and most vegetables. Just a word of caution, rapidly making changes could lead to bloating and digestive upset. Some people can have issues with proteins, known as lectins, found in some of these foods.

Adding fermented foods such as kefir, kimchi, kombucha, miso, pickled vegetables, sauerkraut, and yogurt. Caution: If you have SIBO you may need to avoid these items until you have SIBO under control. You can reference additional articles about gut health and SIBO on our blog.

Eat foods rich in polyphenols such as almonds, black tea, broccoli, citrus fruits, cocoa and dark chocolate, coffee, extra virgin olive oil, grapes, green tea, pecans, pomegranate, red wine

How Do I Find Out if I have an Imbalanced Microbiome?

There are several tests available at our office to evaluate your microbiome. One of the tests measures the quantity of bacteria, fungi, viruses, and other microorganisms. This is done by performing a unique test called quantitative DNA polymerase chain reaction (qPCR).

Another test available will measure some inflammatory markers, levels of digestive enzymes, levels of LPS and levels of beneficial short chain fatty acids (SCFA) which are essential for a proper microbiome.

These tests are easy to perform, and you can do them in the privacy of your own home. Each test is non-invasive and only requires a simple stool sample. Due their simple nature, they can easily be performed on young children and infants as well.

For more information on these tests please refer to the Laboratory Testing page on our website where you can find additional resources such as sample test results. If you suspect you are having issues with your digestive system or microbiome do not hesitate to schedule an evaluation by contacting our office at (480) 732-0911. One of my staff members will be happy to assist you!