What is your microbiome and why is it important?

You may have noticed the incredible amount of attention the gut microbiome has received in magazines, newspapers, and medical literature but what exactly is it and what is all the hype about?

The gut microbiome is a collection of trillions of micro-organisms that live in the intestinal tract with the greatest density residing in a pocket of the large intestine called the cecum. The micro-organisms included mostly consist of bacteria but also include yeast and other fungi, as well as viruses.

There are more micro-organisms in your microbiome than human cells in your body. This has incredible implications in regards to our identity as humans. We are literally unable to survive without these organisms therefore our bodies are more of a community than a separate entity. We tend to think of ourselves as separate from the rest of the world yet the more data that comes in the more clear it becomes that we are bound to other life forms in essential mutually beneficial relationships. These organisms pass genetic information to us and secrete chemicals that interact with the rest of our bodies with far-reaching effects on our health. These effects include how lean your body tends to be, the health of your immune system, your propensity to allergies, your blood sugar responses, and your neurological health including mood and memory.

The mechanisms behind these actions are not fully understood but what is clear is that the diversity and density of the microbiome promote health. Diversity refers to the number of different species of organisms in the microbiome. There can be up to 1000 species of bacteria alone. Having 900 species is more protective than 500 for example. There are several potential reasons for this including having an abundance of species tends to crowd out of pathogenic organisms, beneficial organisms may have negative attributes at certain densities or under certain conditions, and that we benefit from a network of organisms that can survive under different conditions such as variations in diet, sleep, and stress levels. Diversification is a useful strategy in many complex systems and is obviously used in the field of investing to reduce vulnerability and increase the likelihood of the desired outcome.

The density of the microbiome refers to the number of total organisms. The microbiome can weigh as much as 2-5 lbs. which is the approximate weight of a human brain.

Here are four tips on how you can increase the diversity and density of your microbiome…

1.      Only use antibiotics when you need them. Antibiotics do not directly inhibit viral infections. Discuss the best treatment plan with your doctor if you are ill and in need of treatment. If you do need to take antibiotics for a bacterial infection you may want to protect your microbiome with validated probiotics. Avoid antibacterial soaps unless you need them for a specific reason. Try to avoid meats with antibiotics added to them.

2.      Eat a wide diversity of plant foods. Try to get in 25+ different types of plant foods per week.

3.      Fast for at least 12 hours per day and depending on your weight engage in periodic fasting practices such as a fasting-mimicking diet.

4. Limit added sugar to your diet. US citizens consume on average 57lbs. per person of added sugar per year. This out of balance with what would be realistic eating a natural local diet and promotes the overgrowth of undesirable microorganisms within the body.