You may not think much about the tiny germs living in your belly, but they’re hard at work every day helping to keep you healthy. These tiny bugs, called bacteria, plus other things like fungi and viruses, live together in your gut. They make up what’s called your gut microbiome. And believe it or not, they do much more than help you digest food.
In fact, your body has more bacteria than human cells! Most of these bacteria are good for you. They help break down the foods you eat so your body can use them for energy, growth, and repair. But their job doesn’t stop there.
How Your Gut Bacteria Help You
Inside your gut, good bacteria crowd out the bad ones. They multiply so quickly that harmful bacteria can’t take over. This keeps things in balance, or what doctors call equilibrium. When this balance is off, it can lead to trouble.
Scientists have found that too many bad bacteria in your gut may be linked to diseases like Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS). Researchers are even studying new treatments that target gut bacteria to help these problems.
Your Gut and Your Heart
Did you know your gut bacteria can affect your heart? When you eat foods like red meat or eggs, certain gut bacteria turn parts of these foods into a chemical called TMAO. Your liver changes this into something that may help cholesterol build up in your arteries, raising your risk for heart disease. Scientists are studying natural oils from olives and grapes to see if they might stop this process.
Your Gut and Your Kidneys
Too much TMAO doesn’t just affect your heart. It may also harm your kidneys. People with kidney disease often can’t clear TMAO from their bodies, which can lead to more heart problems. Some researchers even think that too much TMAO might raise your chances of getting kidney disease in the first place.
Your Gut and Your Brain
Your brain talks to every part of your body, but your gut can talk back. Studies show that your gut bacteria might affect your feelings and how your brain handles things like sights, sounds, and tastes. Scientists believe changes in your gut bacteria may play a part in problems like anxiety, depression, autism, and chronic pain.
Your Gut and Your Weight
An unhealthy gut might confuse your brain about when you’re hungry or full. This may have to do with your pituitary gland, a small part of your brain that makes hormones that control hunger. That gland can also change the balance of bacteria in your gut. Some researchers are even testing new ways to help people lose weight by changing gut bacteria.
Can You Change Your Gut Bacteria?
The good news is your gut bacteria aren’t set in stone. You get them at birth, and they change as you grow and eat different foods. Where you live and what you eat can shape your gut. That means you can make some changes to help keep your gut in balance.
Probiotics: Adding Good Bacteria
Probiotics are live “good” bacteria that may help your gut. They can add to the healthy bacteria already living in your belly. Each kind of probiotic is different and may work in its own way. Some help your immune system, others help your stomach if you have problems like IBS. They may even help with allergies or if milk makes your stomach hurt.
You can find probiotics in foods like:
- Yogurt (look for live cultures on the label)
- Aged cheeses
- Fermented veggies like kimchi or sauerkraut
- Pickled onions and gherkins
Prebiotics: Feeding Your Good Bacteria
Prebiotics are fibers that your body can’t digest, but your gut bacteria love them. Think of them as food for your good bacteria. They may also help your body absorb calcium. Foods high in prebiotics include:
- Bananas
- Onions and garlic
- Leeks and asparagus
- Artichokes
- Soybeans
- Whole wheat foods
Synbiotics: The Power Duo
When you eat probiotics and prebiotics together, it’s called a synbiotic. This combo helps probiotics grow and stay healthy. You can make easy synbiotic meals, like a banana sliced into yogurt or stir-fried asparagus with tempeh.
Other Ways to Help Your Gut
Doctors are studying other ways to change gut bacteria. For serious infections, they might even do a fecal transplant, where healthy bacteria from someone else’s gut are put into your intestines. There’s also research into using brain stimulation to change gut bacteria, which might help with obesity.
Bottom Line
Your gut is more than just a tube that moves food along. It’s home to trillions of tiny helpers that look out for your heart, your brain, your weight, and more. By eating a healthy diet full of fiber, fruits, vegetables, and fermented foods, you can help these good bacteria thrive. That means you’ll feel better from your belly all the way up to your brain.