What Is Microbiota

IMPORTANCE OF GUT MICROBIOTA IN NUTRITION AND
HUMAN HEALTH
WHAT IS GUT AND GUT MICRIOBIOTA?

Gut is refer to the gastrointestinal or in more simpler terms, the digestive
system which starts from the mouth and ends the rectum. It contains a
number of microorganisms which are not visible to naked eye. Microbiota
refers to all the microorganisms living in the same environment, while

microbiome refers to all genes of these microbes. So, the gut microbiota
refers to the large community of microbes that reside in the gut.
WHAT IS FUNCTION OF THE GUT MICROBIOTA?

The gut microbiota plays an important role in digestion, absorption and
metabolism of food. On the other hand, the gut bacteria are also thought
to play an important role in obesity, immune function and also influencing

mood. In fact, our gut bacteria is said to have an impact on most of our
physiological functions, directly or indirectly. While the research around the

gut microbiota is ongoing, it is clear that it is a key factor in several aspects
of the body’s optimal functioning.
WHAT ARE THE COMMON GUT RELATED DISORDERS AND

WHY DOES IT OCCUR?
In certain situations such as a disease, the microbes that reside in your gut
can be disrupted. This will be different from the microbe community that
was present when your body was healthy. This is termed as dysbiosis.
Dysbiosis can be caused by change in eating habits, bowel movements and

even medications taken when one is ill. However, it is to note that what
changes in the microbiota are helpful or not is still being looked into.
Some of the most common gut related disorders you would have come
across are constipation, indigestion and diarrhea. However, conditions like

irritable bowel syndrome (IBS), Crohn’s disease, Celiac disease, lactose
intolerance and colitis are also gut related.
WHAT CAN I DO FOR A HEALTHY GUT?

The following simple tips can be incorporated in order to ensure the gut
microbes are functioning well in order to support your body’s optimal
functioning;
DIVERSE DIET:
A large and diverse community of microbes reside in our gut. So, to
support these microbes, our diet needs to be equally various. Our food
serves as substrates for these microbes to thrive. It is clear that the diversity
of our diet determines the diversity and richness of the gut microbiota. The
increasing number of fad diets is also an issue of concern as it encourages
elimination of food groups, which in turn affect the diversity of the gut
microbiota.
Fiber intake and polyphenols also play key role in shaping the microbiome.
Low intake of fiber paired with high fat and sugar intake may reduce certain
microbe groups in the gut. Polyphenols are found in foods like tea,
chocolate, spice, seasonings, herbs and even fruits and vegetables.
Interactions between polyphenols and the gut microbes can also impact
health.
WHAT CAN YOU DO?
Ensure your diet is diverse by varying the foods you eat on a daily basis.
Consume fiber rich food such as whole grains, lentils/legumes, fruits and
vegetables. Aim for at least 25-30g of fiber a day. Fruits and vegetables,
also which rich in polyphenols provide an additional benefit.
FERMENTED FOODS
Fermentation is a natural process by which bacteria break down substances
into simpler forms. Examples of fermented food are kimchi, yoghurt, kefir
among several others. These are commonly termed as ‘probiotics’ since
they contain live cultures of microorganisms in them. While the research on
probiotics is still ongoing, they do seem to show promising effects on

enriching the existing gut flora. Why not give this a go?
STRESS
This is something that affects each one of us on a day-to-day basis. While
everyone knows that extreme stress is unhealthy, little do we know that

stress also affects the diversity of microbes in the gut. Yes, you heard that
right! While we do know how stress negatively affects several aspects of

health, it also has an impact of the tiny bugs living in your gut. So, get
enough sleep and avoid stress and anxiety situations as much as possible.
CONCLUSION
In conclusion, gut health is a growing area of research. While there are a

number of questions unanswered, the field seems vast and promising. It is
clear that the gut plays an important role in several aspects of human
health. Hence, it is necessary for us to understand this and nourish the gut
by living a healthy lifestyle.

REFERENCES:
1) Ursell L, Metcalf J, Parfrey L, Knight R. Defining the human
microbiome. Nutrition Reviews. 2012;70(Suppl 1):S38-S44.
2) 2) Shreiner AB, Kao, JY, Young, VB. The gut microbiome in health and
disease. Current Opinion Gastroentology. 2015;31(1):69-75
3) Makki K, Deehan E, Walter J, Bäckhed F. The Impact of Dietary Fiber

on Gut Microbiota in Host Health and Disease. Cell Host & Microbe.
2018;23(6):705-715.
4) Sonnenburg E, Sonnenburg J. Starving our Microbial Self: The

Deleterious Consequences of a Diet Deficient in Microbiota-
Accessible Carbohydrates. Cell Metabolism. 2014;20(5):779-786.
5) Ozdal T, Sela D, Xiao J, Boyacioglu D, Chen F, Capanoglu E. The

Reciprocal Interactions between Polyphenols and Gut Microbiota and
Effects on Bioaccessibility. Nutrients. 2016;8(2):78.
6) Konturek PC,Brzozowski T, Konturek SJ. Stress and the gut:

pathophysiology, clinical consequences, diagnostic approach and
treatment options. Journal of Physiology and Pharmacology.
2011;62(6):591-599.

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IMPORTANCE OF GUT MICROBIOTA IN NUTRITION AND

WHAT IS GUT AND GUT MICRIOBIOTA?

refers to all the microorganisms living in the same environment, while

refers to the large community of microbes that reside in the gut.

WHAT IS FUNCTION OF THE GUT MICROBIOTA?

to play an important role in obesity, immune function and also influencing

physiological functions, directly or indirectly. While the research around the

of the body’s optimal functioning.

WHAT ARE THE COMMON GUT RELATED DISORDERS AND

Dysbiosis can be caused by change in eating habits, bowel movements and

across are constipation, indigestion and diarrhea. However, conditions like

intolerance and colitis are also gut related.

WHAT CAN I DO FOR A HEALTHY GUT?

A large and diverse community of microbes reside in our gut. So, to

WHAT CAN YOU DO?

also which rich in polyphenols provide an additional benefit.

Fermentation is a natural process by which bacteria break down substances

probiotics is still ongoing, they do seem to show promising effects on

This is something that affects each one of us on a day-to-day basis. While

everyone knows that extreme stress is unhealthy, little do we know that

right! While we do know how stress negatively affects several aspects of

In conclusion, gut health is a growing area of research. While there are a

by living a healthy lifestyle.

3) Makki K, Deehan E, Walter J, Bäckhed F. The Impact of Dietary Fiber

4) Sonnenburg E, Sonnenburg J. Starving our Microbial Self: The

5) Ozdal T, Sela D, Xiao J, Boyacioglu D, Chen F, Capanoglu E. The

6) Konturek PC,Brzozowski T, Konturek SJ. Stress and the gut:

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