The Secrets Of Your Gut Microbiome

WRITTEN BY RISHNI XAVIER CLASS OF 2025

This blog focuses on the significance of Gut Microbiome, its' link to a plethora of chronic diseases (Inflammatory bowel disease, cardiovascular diseases, mental health, obesity, diabetes, cancer etc..) and how we as medical students can manipulate this ecosystem by simple measures to pursue a healthier lifestyle.

DIVING INTO THE BASIC FUNCTIONS OF GUT MICROBIOME

 The Gut Microbiome consists of trillions of microorganisms that co-habit in our intestines establishing a non-pathogenic symbiotic relationship. Some of the functions are mentioned below.

1.Metabolic function: gut microbiome produces vitamins, synthesizes amino acids, carries out biotransformation of bile, converts non digestible carbohydrates (resistant starch, cellulose, pectins, oligosaccharides that bypass digestion) from which energy and nutrition are supplied for the growth and proliferation of gut bacteria.

2.Immunologic function: About 70% of the immune cells reside in the gut where the epithelial lining of the intestine acts as the main interface between our immune system and the outer world.

Gut microbiome competes for attachment sites and nutrients hence limiting pathogens colonizing in the gut-competitive exclusion effect. The gut bacteria also produces certain antimicrobial substances like bacteriocin to inhibit their competitors' growth.

 3.Gut brain-axis : a bidirectional communication system which links gut microbiota to the brain by means of neural, hormonal and immunological signals

THE LINK TO CHRONIC DISEASES

 The interest in gut microbiome studies have advanced a lot recently and a large number of anectodal reports, large cohort studies, research papers have emerged linking microbiome and chronic diseases.

How are they linked ? Let's find out below with a few examples !

Patients with Rheumatoid Arthritis showed a decrease in the diversity of gut microbiome compared to the healthy control group. Patients showed an increase in Prevotela species and a decrease in the beneficial microbe Faecalibacterium. An abundance of Colinsela was found as wel, and interestingly the inoculation of Colinsela into susceptible mice induced severe arthritis.

 In Type 1 diabetes research studies done on animal models, it has been found that when nonobese diabetic mice were given special diets which results in the bacterial releases of butyrate and acetate, it almost completely protected them because of the immune modulating effects of short chain fatty acids.

 In patients with atopic Asthma, it has been found that the number of histamine secreting bacteria are higher than in the non-asthmatic volunteers.

 Recent studies have revealed a clear demarcation between the gut microbiota of patients with Inflammatory Bowel Syndrome and that of the healthy control group where protective microbiomes like Faecalibacterium prausnitzi which have anti-inflammatory properties have been reduced.

Gut microbiota modulates the Gut brain axis in many ways. It produces many metabolites like neurotransmitters, short chain fatty acids and amino acids which can directly act on the enteric nervous system or enter circulation affecting the brain directly. The alterations in the levels of these metabolites are linked to neuroactive catabolites which are associated with Parkinson's disease, Anorexia Nervosa, Chronic depression, Autism, Alzeihmer's disease. There is also an increase in Lactobacilus sp. and Bifidobacterium sp. in ADHD and Schizophrenia.

MANIPULATING AN ECOSYSTEMS VIA OUR DIET AS STUDENTS

 As students, we tend to overlook our diet, not give it much importance, resort to a packet of instant noodles every chance we get because it is "easier". But in addition to all the chronic diseases mentioned above, poor gut health is also associated with fatigue, sleep disorders, poor memory performance, impaired cognitive abilities etc.. and these will in turn affect our lives as students.

 How can we improve our gut health?

 1.Eat the rainbow! - fill your diet up with plenty of colorful fruits and vegetables.

2.Consume Probiotic rich food like yogurts and Kimchi.

3.In order for the probiotics to flourish, we need to feed them with prebiotics which are essentially fibers present in mangoes, leeks, almonds, apples, strawberries etc..

4.Avoid processed foods

 5.Cut back on sugar and artificial sweeteners.

6.Limit your alcohol intake.

7.Opt for brown rice, whole wheat bread, oats, tempeh, lentils, chia and flax seeds.

Changing your diet all at once might be difficult, instead incorporate just some of these food habits into your diet and work your way up to healthy eating habits. Your body and mind will thank you !