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The gut microbial ecosystem has evolved over thousands of years to contain a diverse population of microorganisms, including yeasts, fungi, viruses, protozoa, and bacteria, collectively called the microbiome.
The gut microbiome has a protective barrier a gatekeeper, that prevents harmful substances from leaking into the bloodstream while allowing the absorption of essential nutrients. It plays a vital role in maintaining gut health and regulating interactions between the gut microbiota and the other organs. When the barrier is compromised it leads to increased intestinal permeability—commonly referred to as "leaky gut" or dysbiosis. This disruption allows metabolites, toxins, pathogens and inflammatory molecules to enter circulation, contributing to systemic inflammation and organ dysfunction.
Alterations to and any imbalance in this sensitive environment can contribute to the progression of a number of disorders by altering physiological processes, including the stress response, neurotransmitter systems, immune function, and inflammatory response. Microbiome imbalance causes an increase in inflammatory cytokines (small proteins secreted by cells that affect the interactions and communication between cells), which contributes to neurotransmitter imbalances.
To further complicate matters, we each house a unique microbiome that can change because of several factors, including diet, exercise, stress, health status, genetics, medication, age, and more. The contribution of these microbes to human health and disease cannot be understated. They play key roles in the development of metabolic disorders (diabetes and obesity), immune dysregulation, cardiovascular diseases, mental health disorders, and neurological diseases.
An imbalance in the gut microflora, called dysbiosis, is associated with some brain disorders and symptoms, including ADHD, ASD, OCD, mood swings, memory and cognition problems, anxiety, depression, and insomnia, as well as neurological disorders such as Parkinson’s and Alzheimer’s.
There is also accumulating evidence supporting the relationship between the gut microbiome and the function of all organs. This is referred to as the gut-organ axis, whereby each organ has its own unique microbiome, all interconnected via nerve pathways, the portal vein, or directly through the intestinal barrier of the gut into the bloodstream. We are now starting to recognize that virtually every aspect of our physiology and health is influenced by the collection of microorganisms that live in various parts of our body, with the gut microbiome as the nodal point to the microbiome of other organs.
What Does the Gut Microbiome Do?
Some of the important roles of the microbiome include:
- Producing SCFAs such as butyric acid to help regulate gut hormones that reduce appetite, regulate glucose metabolism, and promote the growth of good bacteria
- Playing a vital role in the development of the immune system
- Providing a strong barrier to protect from gut-barrier permeability (leaky gut)
- Supporting the development and function of brain regions
- Activating pathways in the gut-brain axis
- Detoxification and elimination of toxic compounds
- Formation of neurotransmitters
- Antimicrobial activity
- Inhibition of pathogens and removal of viruses
- Involvement in protein metabolism
- Gut-organ axis: influences the microbiomes of other organs and systems
Even though research in this area is relatively new and ongoing… What is clear is that the development and maintenance of a healthy gut microbiome are paramount to our overall health.
The Gut Microbiome and Aging
The gut microbiome continues to fluctuate during different stages of life. Our microbiota undergoes the most prominent deviations during infancy and older age. Interestingly, our immune health is also at its weakest and most unstable state during these two critical stages of life. For decades, we have known that the aging process causes a less robust and less efficient immune response.
Exposure to multiple drugs/antibiotics, poor nutrition, and dietary modifications, as well constipation, all factors that generally accompany aging, are closely correlated with dysbiosis, an imbalance in the gut microbiome composition and functions .
The gut microbiome is also closely associated with increased gut permeability, which results in an immune-driven systemic inflammation that, in turn, can lead to many chronic diseases.
Probiotics are an important intervention for a strong immune system and overall healthy aging.
Gut microbiome diversity represents a dimension of health at all ages, and the aging process. A combined approach that includes a healthy diet high in fibre, exercise and additional supplemental support with probiotics.
The Importance of Cultivating a Healthy Microbiome – Diversity is the Key
Diets high in processed foods, heated oils, sugars are recognized as a cause of inflammation, one of the most common causes of chronic disease. Older adults generally tend to have diets lower in nutrients and fibre which can cause a decrease in beneficial bacteria and lower diversity which often leads to systemic inflammation.
Everyone’s microbiome is different, determined by a complex mix of genetic, diet and lifestyle, medications, and environmental influences. There is a general consensus that a diet rich in wholefoods, prebiotics, probiotics, and postbiotics, along with a minimal intake of sugars, ultra-processed foods, and regular exercise, and the ‘biotics’ help promote a healthy microbiome.
The Biotics
Prebiotics: Soluble fiber acts as a prebiotic, a food that helps probiotics (good gut bacteria) grow and thrive in the gut. Foods high in soluble fibre include artichokes, asparagus, onions, beans, and berries. Prebiotics are well-studied and have been shown to improve gut integrity and to be important in the prevention and treatment of many gut-organ diseases.
Probiotic foods contain live bacteria or yeast beneficial for digestive health; they include fermented foods like kefir, sauerkraut, kimchi, kombucha, and yogurt. Probiotic supplements contain different strains of common bacteria found in the gut.
Synbiotics are a combination of the pre and probiotics
Postbiotics are formed after (or “post”) the metabolism of probiotic and prebiotic compounds by the gut microbiota. They are products left behind after the body digests fibre, a prebiotic.
One of the important predominant and well-studied SCFA probiotics is butyric acid.
Antibiotics disrupt the gut microbe environment by killing both harmful and beneficial gut bacteria, which leads to reduced microbial diversity, metabolic changes, and increased susceptibility to pathogens. This disruption, known as gut dysbiosis, causes increased gut permeability systemic inflammation and increased risk of long-term health issues.
The Importance of Fibre
Most North Americans are not getting enough fiber in their diet. As an older adult, fiber is more important because digestion and metabolism are slower, and fibre can help prevent various problems that can result from slower digestion.
Most health authorities recommend 21 to 30 grams of fiber per day, depending on age and sex. In the North American more than 90% of women and 97% of men do not meet the daily recommended intake of fibre.
Fiber is a complex carbohydrate that the body cannot digest. Fibre is commonly found in vegetables, fruits, whole grains, nuts and seeds and legumes that are commonly divided into two main classifications, soluble and insoluble.
Dietary fiber either dissolves in water and gastrointestinal fluids (soluble) or remains solid throughout digestion (insoluble).
Both have different benefits and both are crucial for overall health and good digestion and provide numerous health benefits.
Fermentable Soluble fiber
· Lowers fat absorption and some fiber prevents dietary cholesterol from being broken down and absorbed.
· Stabilizes blood sugar levels: soluble fiber slows the absorption rate of refined carbohydrates, and sugars minimizing blood sugar spikes
· Reduces the risk of cardiovascular and metabolic disease
· Fermentable fiber feeds gut bacteria that ferment in the colon and produce short chain fatty acids (SCFAs) which provide many health benefits
Insoluble fiber adds roughage to stool
· Insoluble fiber draws fluid into the gut and sticks to other byproducts of digestion, speeds up the movement and processing of waste through the intestine. This helps prevent gastrointestinal blockage, constipation or reduced bowel movements.
· Lowers the risk of diverticular disease by preventing constipation and intestinal blockages, insoluble fiber also helps prevent the risk of hemorrhoids and colorectal cancer.
A healthy diet contains a mix of both soluble and insoluble fiber.
Soluble fibers are found more commonly in beans, peas, oats, barley, apples, and citrus fruits, apples, bananas, vegetables including carrots and sweet potatoes). Psyllium is also a well-known supplement for soluble fiber.
Good sources of insoluble fiber include legumes, wheat brain, whole grains, potatoes, cauliflowers, fruits with skin on, nuts and seeds.
In general prioritizing whole fruits, vegetables, legumes and whole grains can help increase their fiber intake
More is not Better:
Higher number of colonizing forming units (CFUs) is not better. Strain is more important than number of CFUs…
It is important to choose a product that contains some of the most well studied strains of probiotics, rather than ‘strength’ (ie. 5B, 10B, 50 B per capsule). In the early 1990’s when I was in naturopathic medical practice, there were only two choices of the probiotic strains available; lactobacillus acidophilus and bifidobacterium bifidus. This simple combination worked for most of my patients.
The most studied probiotic strains, based on the volume of clinical research, are from the categories Lactobacillus and Bifidobacterium, and with one specific beneficial yeast and include:
· Lactobacillus rhamnosus is one of the most extensively studied strains, it is highly effective in preventing and treating various types of diarrhea, including antibiotic-associated diarrhea and traveler's diarrhea.
· Lactobacillus reuteri been shown to support infant health (reducing colic and constipation), aid oral health, and support women's vaginal and urinary tract health.
· Lactobacillus acidophilus is very popular and a well-studied strain that helps maintain a healthy balance of gut bacteria, supports the immune system, and may help manage IBS symptoms like bloating and abdominal pain.
· Bifidobacterium longum is known for its ability to help alleviate symptoms of irritable bowel syndrome (IBS), promote bowel regularity, and has antioxidant properties.
· Bifidobacterium bifidus: improves digestion, boosts immunity, reduces gut inflammation, and helps with conditions like IBS, diarrhea, and eczema, and is helpful in the production of compounds like short-chain fatty acids (SCFAs).
· Saccharomyces boulardii is a beneficial yeast, not a bacterium, and is extensively studied for its use in preventing and treating various gastrointestinal tract disorders, especially antibiotic associated diarrhea and traveler's diarrhea. It is effective even when taken with antibiotics because it is a yeast and therefore not affected by antibacterial medication.
For regular probiotic support choose probiotic formula that contains the two main categories. Consult with the knowledgeable staff at Vitamin Shop to help you choose the probiotic that is right for your specific needs.