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Nutrition and Gut Microbiota

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The term microbiota refers to the community of living microorganisms that inhabit our body.

The surface of the skin and mucous membranes, as well as the gastrointestinal system, are populated by bacteria and other microorganisms of various genera.

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The digestive tract, mainly the colon, houses 95% of the human microbiota .

The individual acquires its microbial colonization during and after birth, mainly from the mother. These bacteria are called native, but there are others that temporarily inhabit the site and then disappear and are ingested from the environment, especially food and drink.

The whole makes up the microbial ecosystem of the intestine, a community of living beings that depend on each other. The human intestine includes about 100 trillion bacteria of about 500-1000 different species, so that the number of bacterial cells is 10 times higher than that of somatic cells.

Helicobacter pylori is one of the very few permanent colonizers of the stomach, while most bacteria come from food or colonization of the mouth and pharynx.

Acid, bile, and pancreatic secretions destroy most ingested microorganisms. In the colon, the transit time is slow (2-4 days), which allows microorganisms to proliferate by fermenting materials derived from the diet.

Each individual has a very “personalized” bacterial composition, Bacteroides, Bifidobaterium, Eubacterium, Clostridium, Lactobacillus, Fusobacterium being identified as predominant genera.

The primary functions of the gut microbiota are:

  • Functions of nutrition and metabolism: they influence the absorption of nutrients (calcium and iron), the production of vitamins and the metabolic response to food.
  • Functions of protection and prevention of infectious agents and overgrowth of pathogenic species.
  • Functions on the proliferation of the intestinal mucosa and development of the immune system.

At present, there is no clearly defined pattern of normality in the composition of the human microbiota , but deviations from normality are represented by the term "dysbiosis" through comparison of healthy individuals and individuals with some disease.

According to several studies, the microbiota is involved in diseases such as fatty liver, type 2 diabetes , dyslipidemia, obesity, cardiovascular risk, Crohn's disease, ulcerative colitis, recurrent diarrhea, irritable bowel syndrome, eczema, asthma, colon cancer, etc.

Obesity has been associated with alterations in the composition and function of the gut microbiota.

Increases of Firmicutes species with respect to Bacteroides have been detected.

An increase in adiposity, insulin and leptin resistance is also observed in patients with low microbial diversity.

It is very likely that dysbiosis, or dysfunction of the gut microbiota , can explain a large part of the functional disorders of the digestive system, including intestinal motility abnormalities, inflammation, and visceral hypersensitivity. The microbiota also contributes to intestinal gas production, especially due to an excess of Bacteroides fragilis.

Problems related to dysbiosis are caused especially by:

  • Industrial food: Ultra-processed products alter the bacterial environment and this represents one of the many ways in which they increase the risk of being overweight. On the one hand, these products lack nutrients and on the other, they contain additives, such as emulsifiers and artificial sweeteners that harm the microbiota. Within the sweeteners, sucralose is the one that seems to harm the microbiota.

Ultra-processed foods also create a vicious cycle by altering the gut microbiota and generating cravings and anxiety about food.

By resisting cravings for these foods, the bacteria that demand them are starved to death.

And by incorporating good foods, bacterial diversity is enhanced, which in turn helps to maintain a healthy diet. For example, the production of butyrate in the colon increases satiety and reduces inflammation.

Excessive medication: Too many antibiotics can harm the gut microbiota (killing both good and bad bacteria). Excessive antibiotic use is associated with increased obesity. Anti-inflammatory drugs like ibuprofen also damage the intestinal barrier.

  • Stress: constant stress negatively impacts the microbiota and the imbalance of circadian rhythms also favors intestinal permeability. This relationship is bidirectional: problems in microbiota They also promote stress.
  • Toxicity: due to exposure to many novel compounds, from emulsifiers to BPAs from many containers, which alter the microbiota.

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Prebiotics

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In adults , the factor with the greatest impact on the microbiota is diet.

The bacterial ecosystem responds in a matter of days to changes in eating habits.

Dietary fiber plays a crucial role in this. It is made up of polysaccharides that reach the colon intact, where fermentation occurs, producing substances that are beneficial to the gut microbiota.

Insoluble fibers are poorly fermentable, but soluble fibers are practically 100% fermented, thus having a prebiotic effect.

Prebiotics are dietary ingredients that stimulate the growth and activity of beneficial microorganisms in the gut microbiota.

The types of fiber with prebiotic activity are:

  • Beta-glucans: present in some cereals such as oats and also in mushrooms.
  • Pectin: Like beta-glucans, pectin is a highly fermentable fiber, present in fruits such as apples, pears or oranges.
  • inulin: It is a soluble fiber that has shown some effect on weight loss. It is present in vegetables such as chicory, onion, garlic, thistle and artichoke.
  • Resistant: present in foods such as potatoes and rice, especially when cooled.
  • Lignin: forms the structure of the hardest or woodiest part of vegetables such as chard or lettuce.
  • Mucilages: It is a soluble and viscous fiber present in chia or flax seeds, in some algae and also in figs.

In healthy people, fiber provides many benefits, but in some pathologies it represents a double-edged sword. In people with bacterial overgrowth (SIBO) or inflammatory bowel disease, too much fiber can make the problem worse.

Polyphenols are also prebiotics: they increase microbial diversity and prevent the growth of pathological bacteria. Vegetables and fruits are the best known sources of polyphenols. Others are: spices, coffee, tea, chocolate (especially dark) and olive oil.

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The goal of nutrition plans is to achieve long-term changes in habits and make the person the owner of their health through food.

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