It is fair to say that the humble gut has been having a bit of a moment. As knowledge and research on just how crucial a role this organ plays in our overall wellbeing has increased among the general public over recent years, so too have the number of articles, products and books focusing on this area of the body. But as everyone and their auntie queues up to share how looking after their gut microbiome has helped them to acquire a new level of wellness, you can sometimes miss the basics of this area of health.
Because each person has different needs, and each person’s gut microbiome profile is unique, face-to-face time with real experts – such as taking a free 45-minute online session with a registered nutritionist through Holland & Barrett – is a great place to start to understand how to take care of your unique needs. But how did our gut microbiomes become so unique in the first place?
“A microbiome is a collection of more than 100tn bacteria … [such as those] that live in your lower intestine,” says Dr Emily Leeming, a microbiome scientist and nutritionist who specialises in this important and fascinating area of the body. “That’s more than there are stars in the Milky Way.” Though much hyped, the microbiome in your gut is not the only microbiome you have. “You’ve got different microbiomes all over your body,” Leeming says. “You’ve got a skin microbiome, a vaginal microbiome, a lung microbiome among others […] and you’ve got your gut microbiome.
“We’re effectively covered in bacteria. We have around as many bacterial cells as we have human cells – we literally co-evolved with bacteria.”
Leeming feels that bacteria, on the whole, are misunderstood. “We often hear about bacteria as something bad or dangerous,” she says, adding that, yes, there are certain types of bacteria that are harmful, but actually most of the bacteria around us and all over every single thing that we touch tend to be mostly “friendly”.
Gut health starts at the very beginning, Leeming says. “The mum’s microbiome is really important during pregnancy,” she explains, and it supplies all the “metabolites, amino acids and other things the baby needs to grow and to flourish”.
From birth, the baby’s microbiome builds on the inherited bacteria from the mother via feeding; first from milk and later from solid foods. “From three years onwards, your gut becomes a bit more resilient, but you’re still constantly shaping and shifting it because there are multiple things that influence your [gut] microbiome,” she says, the most important of which is probably diet. Other influential factors are our genes, our environment, who we live with, if we have any pets and use of certain medications, such as antibiotics, which although necessary and lifesaving, tend to kill the gut’s friendly bacteria, taking time for them to re-establish. For this reason, the gut microbiome is as unique as your fingerprint, because it is continually being shaped by different factors and influences throughout your life.
In terms of how influential your gut health is to your overall wellbeing, Leeming says its impact is pretty huge. “Some 70% of your immune system is in your gut […] it is involved in every aspect of our health.” Particularly exciting for Leeming, is the new research being published on the gut-brain connection and how it may possibly play a role in affecting mental health.
Given how diverse our microbiomes are in terms of composition, applying any sort of one-size-fits-all rule to how to achieve optimal gut health is not possible; it all depends on your own individual goals and needs. “Our microbiomes are unique, we share only 30% of the same gut bacteria at species level,” says Leeming. But there are a few things that everyone can do to boost their gut. “What you eat is the biggest modifiable contributor to your microbiome. We know what feeds your gut bacteria is predominantly fibre, so fruit, vegetables, nuts, seeds, beans, legumes and wholegrains.” She also highlights the benefits of fermented foods (such as kombucha), oily fish where possible and “eating the rainbow”.
Given the potential link to our mood and mental health, it makes sense that more and more people are paying attention to their guts. “We all need a little bit more joy in our lives,” says Leeming. Quite.
For a science-backed gut-health plan that’s tailored to you, book a free 45-minute online appointment with one of our qualified, professional nutritionists at hollandandbarrett.com. (For a limited time, normally £45)
Terms & Conditions: Appointments are online only and are subject to availability. For full terms and conditions visit hollandandbarrett.com
