The gut microbiome is the collection of microbes that live in the gastrointestinal tract, including bacteria, fungi, protozoa, and viruses. These microbes represent as many as 5,000 species, collectively weigh about 2 kilograms, and outnumber human cells 10 to 1.

The gut microbiome is a rapidly growing area of research, with scientists working to understand how this complex and dynamic ecosystem affects our health. Although the gut microbiome is mostly beneficial, an imbalance of gut bacteria (gut dysbiosis) occurs when there is an overgrowth of pathogenic microorganisms or depletion of beneficial microorganisms.

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Implications of an Imbalanced Microbiome

Traditionally it has been thought that the gut microbiome primarily impacted digestion. However, there is an increasing body of evidence that the trillions of bacteria that live in our gut have a profound impact on our overall health, with imbalances in the gut microbiome linked in research to mental health, immunity, metabolism, heart health, and brain function. The gut microbiome also produces vitamins, including B vitamins and vitamin K, and short-chain fatty acids essential to human health. Studies have also found a correlation between longevity and a higher diversity of core microbiota species (Biagi et al., 2016; Mello et al., 2016), and research has explored possible links between microbiome composition and neurodegenerative conditions such as Alzheimer's disease (Marizzoni et al., 2020).

The gut microbiome constantly changes in response to diet, lifestyle, and medications. So how do you know if your gut microbiome is unbalanced? Unfortunately, there is no simple answer, as the signs and symptoms can vary significantly from person to person. However, some typical indications that your gut microbiome might be imbalanced include:

Signs Your Gut Microbiome Might Be Imbalanced

  • • Bloating, gas, constipation, or diarrhoea
  • • Susceptibility to skin infections or problems such as acne or eczema
  • • Fatigue
  • • Brain fog
  • • Unexplained weight gain or weight loss
  • • Significant and recurring cravings for sugars and refined carbs
  • • Hormonal imbalances
  • • Unexplained low mood or mood swings

Rebalancing the Gut

Fortunately, there are several evidence-based ways to promote a healthy gut microbiome, in conjunction with a healthy diet and lifestyle.

Limit Processed Foods

A growing body of evidence suggests that the composition of the gut microbiome may be linked to a variety of chronic health conditions, including obesity, type 2 diabetes, and cardiovascular disease (Vijay and Valdes, 2021). Processed foods are typically high in sugar, unhealthy fats, sodium, and artificial ingredients, all of which can disrupt the delicate balance of the gut microbiome, promoting the growth of harmful bacteria and contributing to inflammation. By contrast, limiting processed foods and eating a diet rich in fruits, vegetables, and whole grains helps to promote a healthy and more diverse gut microbiome.

Move Regularly

Exercise reduces inflammation in the gut, improves motility, and increases the production of short-chain fatty acids. A study found that exercise increases the diversity of bacterial species in the gut, and that this increased diversity is associated with better gut health (Carter et al., 2019). A similar study found that exercise alters how bacteria communicate with each other (Monda et al., 2017), a process essential to maintaining a healthy balance of bacteria in the gut.

Reduce Stress

Chronic stress is associated with changes in the gut microbiome, specifically with decreased levels of beneficial Bifidobacteria. Studies have also shown a correlation between stress and gut inflammation (Harvard Health Publishing, 2021). When the body is under stress, it produces cortisol, which can contribute to inflammation of the gastrointestinal tract. Reducing stress can, therefore, positively support gut health and the microbiome, in conjunction with a healthy diet and lifestyle.

Support Daily With a Botanical Formula

Diet, exercise, and stress management are the foundation of a healthy gut. A daily botanical formula, in conjunction with a healthy diet and lifestyle, can be a useful addition for people looking for ongoing, everyday support for gut health and healthy metabolism.

Recommended Supplements to Support Gut Health

Not sure where to start? Contact us for personalised advice and recommendations.

Inception Labs PhytoBiome

A daily botanical formula supporting healthy metabolism, gut health, and everyday vitality, in conjunction with a healthy diet and lifestyle.

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Final Thoughts

A balanced gut microbiome supports far more than digestion: it plays a role in immunity, metabolism, and overall wellbeing. By limiting processed foods, staying active, managing stress, and supporting your gut daily, in conjunction with a healthy diet and lifestyle, you give your microbiome the best chance to thrive.

Dr Matt Walley

Dr Matt Walley, PhD

CEO and Managing Director of the wider Inception Group (Supplement Solutions, Inception Labs, Inception Gym, Inception Nutrition), Matt holds a PhD in Structural Equation Modelling and Cognitive Psychology. With over 20 years of industry experience, Matt's expertise extends across supplementation, nutrition, and training, with a particular interest in neuropharmacology. Outside of the health and fitness space, Matt is Managing Director of a linguistics and consumer psychographics AI suite, and owner of a local martial arts school in Christchurch, New Zealand.

References

  • Biagi E, Franceschi C, Rampelli S, Severgnini M, Ostan R, Turroni S, Consolandi C, Quercia S, Scurti M, Monti D, Capri M, Brigidi P, Candela M. 2016. Gut microbiota and extreme longevity. Current Biology 26:1480-1485.
  • Harvard Health Publishing. 2021. The gut-brain connection. health.harvard.edu.
  • Mello AM, Paroni G, Daragjati J, Pilotto A. 2016. Gastrointestinal microbiota and their contribution to healthy ageing. Digestive Diseases 34:194-201.
  • Marizzoni M, Cattaneo A, Mirabelli P, Festari C, Lopizzo N, Nicolosi V, Mombelli E, Mazzelli M, Luongo D, Naviglio D, Coppola L, Salvatore M, Frisoni GB. 2020. Short-chain fatty acids and lipopolysaccharide as mediators between gut dysbiosis and amyloid pathology in Alzheimer's disease. Journal of Alzheimer's Disease 78(2).
  • Monda V, Villano I, Messina A, Valenzano A, Esposito T, Moscatelli F, Viggiano A, Cibelli G, Chieffi S, Monda M, Messina G. 2017. Exercise modifies the gut microbiota with positive health effects. Oxidative Medicine and Cellular Longevity 2017, 3831972.
  • Carter SJ, Hunter GR, Blackston JW, Liu N, Lefkowitz EJ, Van Der Pol WJ, Morrow CD, Paulsen JA, Rogers LQ. 2019. Gut microbiota diversity associates with cardiorespiratory fitness in post-primary treatment breast cancer survivors. Experimental Physiology.
  • Vijay A, Valdes AM. 2021. Role of the gut microbiome in chronic diseases: a narrative review. European Journal of Clinical Nutrition.