The microbiome trend is one we suggest getting behind as it is essential for holistic well-being. Lifestyle choices significantly impact gut health, emphasizing practices like maintaining a healthy circadian rhythm and adopting fibre-rich diets. By prioritising evidence-backed strategies, we nurture a thriving gut microbiota, unlocking the path to vitality and resilience.

In the age of wellness trends and holistic health, one aspect that has captured considerable attention is the microbiome – the bustling community of microorganisms residing within our guts, influencing everything from digestion to mood. As science delves deeper into this microscopic world, a clear narrative emerges: fostering gut health is paramount for overall well-being.

1. AVOID THE USE OF ANTIBIOTICS UNLESS NECESSARY

Antibiotics can disrupt the commensal microbial community, which provides protection against pathogens and therefore increases the risk of colonisation and growth of incoming pathogens.¹ These incoming pathogens can contribute to dysbiosis (an imbalance in gut microbiota) and well as increase the risk of infection. Dysbiosis has been linked to the development of obesity by several different mechanisms.² There are many proven natural remedies to treat certain conditions, which can be discussed with your healthcare provider or if necessary, a functional practitioner. For example, a natural remedy to treat an H.pylori infection is aloe vera juice and liquorice root.³'⁴

2. MAINTAIN A HEALTHY CIRCADIAN RHYTHM.

All the physiological processes in the human body, including the microbiome, follow a circadian rhythm and respond to cues from the environment, however, in disease states, these responses become disturbed. The modern lifestyle includes the use of artificial lighting, shift work and trans-time zonal travel, all of which have been associated with disturbances in the microbiota. You can maintain a healthy circadian rhythm by keeping a consistent sleep schedule, getting natural light exposure, and exercising consistently.⁵ One tip we have for you is to open your curtains as you wake up so that you get natural light exposure, we know it’s tough but do it for your microscopic guys. The Huberman Lab has a great morning routine that helps maintain a healthy circadian rhythm. This includes getting natural sunlight for at least 10 minutes within the first hour of waking upas well as waking up between 5 and 6 am every morning.

3. LIMIT EXCESSIVE SUGAR INTAKE

Diets high in sucrose result in decreased gut microbiota diversity and an increase in opportunistic pathogens, resulting in a decreased prevalence of specific gut barrier-protective bacteria. A reduction in microbial diversity or altered microbial composition entails various health risks for the host.⁶ Did you know you can retrain your taste buds to become more sensitive to sugar and therefore allow you to reduce your sugar intake? Avoiding sugar is the best practice however, if you do wish to use a sweetener, rather consume raw honey in limited amounts (for those who are not immunocompromised).

4. AVOID SYNTHETIC SWEETENERS⁷

To avoid added sugar, you may be tempted to turn towards non-nutritive sweeteners (NNS), which are substitutes that mimic high-intensity, low-caloric sugar. These alternatives are referenced as synthetic or natural sweeteners which are promoted as healthier alternatives as they are sweeter than sugar and as a result smaller amounts can be used. Some examples of NNS are sucralose, aspartame, monk fruit extract, steviol glycosides, and erythritol. Artificial sweeteners are known to directly affect the composition and function of gut microbiomes such as the ratio of bacterial species and their composition which can lead to dysbiosis.⁸

5. EAT A DIET HIGH IN SOLUBLE DIETARY FIBRE⁷

Soluble fibre dissolves in water and forms a gel-like substance in the gut, which slows down digestion and allows for the absorption of nutrients. It is then fermented by the gut bacteria; feeding the beneficial bacteria. Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fibre supplement. Soluble dietary fibres, which include inulin, oligosaccharides, and GOS, increase the abundance of beneficial bacteria species which are associated with various health benefits.⁹ An example of a diet high in dietary fibre is the Mediterranean diet (MD), associated with a beneficial microbiome.⁹ To learn more about the Mediterranean diet, click here. Increasing your fibre intake will not only make your microbiome happy but also improve your internal plumbing.

6. INCLUDE RESISTANCE STARCH IN YOUR DIET¹⁰

Resistant starch is defined as starch which escapes digestion and absorption in the small intestine and is fermented in the large intestine of humans, resulting in the production of short-chain fatty acids (SCFA). The fermentation of resistant starch in your large intestine contributes to the reproduction of more good bacteria, boosting your overall gut health.¹¹ Some examples of resistant starch are rice or potatoes that have been cooked and cooled. Another example is freezing your bread and then toasting your bread as normal.

7. LIMIT ALCOHOL CONSUMPTION¹²

Chronic alcohol consumption causes intestinal barrier dysfunction and changes in both the quality and quantity of gut microbiota. Although the mechanism is not yet known, alcohol administration affects microbiota qualitatively and quantitatively in both humans and rodents.¹³ Luckily, there is a big non-alcoholic movement going on, providing a range of non-alcoholic beverages and many delicious mocktail recipes.

8. INCORPORATE FERMENTED FOODS INTO YOUR DIET¹⁴

Did you know that there are thousands of different types of fermented foods and beverages and that items such as wine, beer and sourdough bread are included on this list? Fermented foods are normally defined as foods or beverages made by controlled microbial growth and enzymatic conversions of major and minor food components.¹⁴ Nonetheless, some of the most common fermented foods, including sauerkraut, kimchi, kefir, dry fermented sausage, yoghurt, cheese, kombucha, and miso ordinarily contain viable cells in notable quantities ranging between 106 and 109 cells/g or cells/ml. A significant portion of those microbes survive the passage through the human digestive tract. There have been promising results when tested in cells but there is not yet sufficient evidence in human studies to support the health claims being made.¹⁴

9. LIMIT YOUR CONSUMPTION OF EMULSIFIERS¹⁵

Emulsifiers are additives used in food processing to change the flavour and improve the texture, stability, and shelf-life of foods.¹⁶ Emulsifiers contribute to the increased prevalence of diseases associated with intestinal inflammation, including inflammatory bowel diseases and metabolic syndrome. There are two particular artificial emulsifiers, carboxymethyl cellulose and polysorbate 80, which significantly impact intestinal microbiota by increasing inflammation in the gut. These two emulsifiers irreversibly affected the composition of the microbiota.¹⁵ So, be on the lookout for these emulsifiers in the food products you consume and be sure to avoid eating them!

10. AVOID THE CONSUMPTION OF A WESTERN DIET

A Westernised diet is characterised by a high content of proteins (derived from fatty domesticated and processed meats), saturated fats, refined grains, sugar, alcohol, salt, and corn-derived fructose syrup, with an associated reduced consumption of fruits and vegetables.⁶ Western diets have been found to lead toa composition of the microbiota that is associated with different types of disease.⁹