Decoding the Gut Metropolis: Roles of Your Microbiome's Key Players

Our Gut is like a bustling metropolis with trillions of bacteria that collectively form our gut microbiome. Not all bacteria is harmful in fact, beneficial and influence everything from our digestion to our immune function. Lets dive into the diverse types of gut bacteria and their health benefits. 

Bacteroidetes

A group of bacteria that are essential for the digestion of complex molecules such as plant derived polysaccharides. They break down these substances into compounds that the body can use and absorb correctly.

What does it do?

• Digestive health: By aiding in the breakdown of dietary fibre, Bacteroidetes help maintain regular bowel movements preventing constipation.

• Weight management: studies have shown that a higher proportion of Bacteroidetes in the gut microbiome have been associated with lower overall body fat and a healthier weight.

Firmicutes

Also another major group of bacteria that assist in the fermentation of dietary fibres and the production of short chain fatty acids (SCFAs) like butyrate, propionate and acetate.

What does it do?

• Energy Harvesting: Firmicutes are efficient at extracting energy from food which can be good but can also be harmful as if one has too many Firmicutes it can lead to obesity by increasing calorie absorption.

• Gut Health: The SCFAs produced by the Firmicutes act as an energy source for colon cells and have anti inflammatory properties creating a healthy gut lining.

Actinobacteria

This group of bacteria includes an important breed known as bifidobacterium that are known for having beneficial effects on health.

What does it do?

• Immune function: Bifidobacteria help balance the immune system and helping defend the body from pathogens thus reducing the risk of infection.

• Digestive Health: This particular strain help in breaking down lactose, helping those who are lactose intolerant as well as in producing vitamins such as B and K.

• Anti-Inflammatory: Bifidobacteria reduce inflammation in the gut helping conditions such as IBS (irritable bowel syndrome).

Proteobacteria

With a main role in metabolism and nutrient absorption.

What does it do?

• Balance: In a balanced microbiome it is important that the number of proteobacteria remains low. An overgrowth can cause dysbiosis or a condition called Inflammatory Bowel Disease (IBD).

• Nutrient Processing: They are involved in the nitrogen cycle. Recyling nitrogen and breaking down proteins within the gut.

Verrucomicrobia

An important member of this group are the Akkermansia muciniphila which thrives in the mucus lining of the gut.

What does it do?

• Gut Lining: Akkermansia make sure the gut lining remains integral but reducing mucin and stimulating mucus production that protects it against pathogens.

• Metabolic Health: Studies have shown that higher levels of Akkermansia in the gut have been associated with lower inflammation and improved metabolic health particularly with better glucose regulation and a decrease in obesity risk.

Fusobacteria

Fusobacteria are less prevalent in the gut but nonetheless are still important and significant in the gut microbiome by fermenting carbohydrates and proteins.

What does it do?

• Colon Health: Fusobacteria are useful for the formation of SCFA’s that nourish colon cells and help maintain gut health.

Blastocystis

Often considered as a pathogen Blastocystis have now been researched to have some stains that are actually beneficial.

What does it do?

• Weight Management: Certain strains of Blastocystis have been found to be extremely helpful with weight management. Mainly due to their interaction with other gut bacteria and host’s metabolism.

The gut microbiome is host to a dynamic ecosystem of various bacteria that all play a role in maintaining health from regulating the immune system to aiding digestion and have a major influence in our weight and metabolic health. These microorganisms are essential to our well being. It is important to have as much of a diverse gut microbiome as possible through a healthy diet covering a multitude of different fibre, prebiotics and probiotics so as to feed the beneficial bacteria so it can continue to thrive supporting our overall health and vitality.