Deep within your intestine there is a ‘virtual’ organ you’ve probably never thought about; your gut microbiome. Your gut microbiome is all the bacteria, viruses, fungi and other microbes that live within your intestines–these thousands of microbes make up a complex community that affects your health in a variety of ways.
Providing beneficial nutrients, strengthening your gut barrier and establishing host immunities are just some ways our gut microbiota can change our wellbeing. Through digestion they act to produce small molecules called metabolites, which enter the bloodstream and can affect our health. They are also vastly important alongside the immune system in defence against pathogens and in the prevention of non-communicable disease.
Diseases such as diabetes and obesity are causally affected by microbes too. A review conducted found that in obese individuals, lower diversity in their gut microbiome increases the risk of insulin resistance, inflammation and weight gain. Furthermore, a large number of species in the gut microbiome have been shown to be protective against metabolic diseases, such as type 2 diabetes and obesity.
Microbes, additionally, have power over your weight, athleticism and emotions. Exactly how this occurs, or the extent of these effects are unknown. But, some studies have found a link between mental health conditions and composition of the gut microbiome. The presence of specific microbes, especially Firmicutes and Bacteroidetes, are associated with anxiety and depressive disorders. Signalling between the central nervous system and the gastrointestinal tract is suspected to be responsible for this, often termed the gut-brain axis.
Even the food you choose to eat could be influenced by bacteria. Researchers at the University of California found that microbiota depletion can alter behaviour in mice, leading to increased searching for sucrose and overconsumption. Of course, not all findings in mice can be generalised to humans but the results are striking.
Diet is inextricably linked to your health, and gut microbes are a component of this. The types of food we eat can change the species of microbes that exist within us. Plant-based diets have a distinctive positive impact on gut health. A study in Cell in January 2025 found an increase in bacteria that are favourable to cardiometabolic health (risk factors that influence the heart and blood vessels) when participants were given a plant based diet.
For those looking to get healthier quickly, it is good to know that changing the types of microbes in your gut through diet can be a fast process. The study previously mentioned found that this effect occurred within 4 days on a diet designed to restore gut health. One of the ways that plant-based diets affect the microbiome is by the increased production of short chain fatty acids (SCFA’s), which are involved in combating oncological, cardiovascular and metabolic diseases.
With these vast effects on health and wellbeing it is not surprising that there are many therapeutics offered to help correct the imbalance in your gut. Treatments like probiotics, prebiotics, antibiotics and dietary interventions are all ways people are altering the composition of the microbes in their guts. Increasingly, due to the development of technology, diagnostic screening is available to tailor treatment specifically for those willing to pay. For most of us, general advice remains: increase your intake of fibre, eat many types of fruit and vegetables and eat plenty of fermented foods. So, listen to your gut and provide it with the nutrients it needs.
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