The Importance of the Microbiome for Health and Well-Being

The microbiome is the collection of bacteria found in our intestines that creates an environment for the good health of our body. It is multifunctional and plays a role in producing the immune system, absorbing food, regulating toxins and harmful bacteria, and supervising blood sugar levels.
Its superpowers don’t stop here, the microbiome also impacts mental health, as more than 90% of serotonin, the neurotransmitter associated with well-being is produced in the intestines.

Therefore, it is essential to maintain a healthy microbiome and intestines as it is a crucial element for our overall well-being and mental health.

How to maintain a healthy Microbiome?

Maintaining the microbiome is quite simple if we are not tempted by industrialised food. It involves a good diet rich in fibre and fermented foods.

• Eating our daily dosage of fibre (35g/day). Fibers come from all vegetables, fruits, and legumes, which nourish these beneficial bacteria in our bodies. These are called prebiotics.

• Adding fermented foods to our meals. Fermented food provides additional support for the good bacteria in our intestines, creating a favourable environment for bacteria that have a beneficial effect on health.
  Fermented foods can include various types of vegetables that are fermented using a specific technique,
  such as jars of vegetables vacuum-sealed with very little air and left to ferment for a few days before being consumed in small quantities with healthy gut ingredients (check the recipe).
  Examples of fermented food and drinks: kimchi, sauerkraut, kefir, kombucha, unpasteurised yoghurt. Please pay attention to who has produced it, where it is coming from and their condition to preserve the bacteria, only go with a trusted brand.

• Probiotic supplementation has shown to improve the quality of the microbiome although it is not certain that the external probiotic can last in the long term. Meanwhile, it is a good ally to encourage microbiota balance. Trusted brand: Activated Probiotics, offers products which specifically select bacteria strains according to the condition.

What are the signs of an unhealthy microbiome?

The signs of an unhealthy microbiome include

• indigestion and bloating after eating various types of food, particularly those that produce more gas, known as FODMAPs, which make some unwanted bacteria generate hydrogen and methane.

• There are also symptoms of a weak immune system, which may manifest as frequent minor illnesses, such as coughs and colds, and prolonged illnesses that last several days or weeks, indicating low immunity.

• Other symptoms can include stomach cramps, more specifically intestinal cramps, recurrent constipation or recurrent diarrhoea after eating certain food.

• Lack of energy may also occur since the absorption of food is slowed down or significantly diminished by the overpopulation of unwanted bacteria consuming the nutrients.

• Fatigue may also be present, from difficulties in sleeping or resting, as serotonin is a precursor to melatonin, the hormone helping us to sleep.

• Additionally, it can be reflected in negative thoughts or anxiety, as well as mind discomfort, from lack of serotonin production.

While these symptoms are multifactorial elements, they remain indicators.

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