Let's take a closer look at the microbes in our digestive tract. The trillions of bacteria that live in the gut are collectively known as the gut microbiome, and they are a key factor in our digestive health. Beneficial strains help break down food, synthesize nutrients and support immune function, while harmful strains disrupt the digestive process, leading to dysbiosis and wider systemic problems. So, how do we tell the good bacteria from the bad?
Beneficial gut bacteria
Good gut bacteria (also known as probiotics) are the live, good bacteria we consume (through food or supplements) that promote digestive health by promoting a balanced environment, helping to prevent inflammation and boosting the body's defenses against harmful pathogens. Strains such as Lactobacillus and bifidobacterium enhance nutrient absorption by fermenting difficult-to-digest compounds, strengthen the lining of the gut through mucin production and regulate our immune response.
Bad gut bacteria
On the other hand, harmful gut bacteria, such as certain strains of E. coli and Clostridium difficile, can disrupt the delicate balance of the gut microbiome, triggering inflammation, compromising the integrity of the lining of the gut, and producing toxins that cause digestive problems. These harmful microbes typically thrive in the presence of microbial imbalances, highlighting the importance of maintaining a harmonious gut microbiome for optimal digestive health.
The benefits of gut beneficial bacteria
Gut bacteria play a vital role in our overall health and well-being, and "good" bacteria are key to maintaining homeostasis. Probiotics are known for their ability to break down complex carbohydrates and fiber that the digestive system struggles to digest on its own, and they also play a vital role in maintaining the integrity of the lining of the gut. By producing and maintaining mucin, a glycoprotein that forms a protective barrier on the intestinal wall, they prevent harmful substances from entering the bloodstream. But probiotics can also help regulate our immune response more broadly by promoting the production of anti-inflammatory compounds and regulating the activity of immune cells.
However, it's important to note that it's not just probiotics that are essential for maintaining a healthy microbiome. Prebiotics (non-digestible plant fibers) also play an important role because they are metabolized by bacteria in the colon, helping to promote the growth and proliferation of beneficial bacteria while reducing the impact of disease-causing strains. But even more incredible are the by-products produced when the fibers ferment in the colon. These compounds, known as short-chain fatty acids (SCfas), have powerful anti-inflammatory and immunomodulatory effects and even have positive effects on our brain and metabolic health.
The effects of harmful gut bacteria
Excess harmful bacteria can negatively affect nutrient absorption, weaken our immune response, and cause systemic health problems that extend far beyond the digestive tract.
Harmful strains compete with good bacteria for available nutrients, impairing the body's ability to absorb essential compounds. Some bacteria even produce toxins that directly interfere with the function of cells in the gut responsible for nutrient absorption, while others trigger an inflammatory response that compromises the integrity of the lining of the gut and increases the risk of multiple health problems, including inflammatory bowel disease (IBD), cardiovascular disease, and type 2 diabetes.