Understanding gut dysbiosis
Key Points
- Microbiota start colonising your gut as soon as you’re born.
- An imbalance within your gut microbiome is called gut ‘dysbiosis’.
- A gut-healthy diet that includes a range of good bacteria can help your gut microbiome.
Did you know that microbiota start colonising your gut immediately after birth?
Your gut microbiome is a collection of microorganisms, including bacteria, archaea, viruses and fungi. It’s as unique as a fingerprint but also ever-changing throughout your life.
Gut health has a significant influence on both your physical and mental wellbeing, starting from birth and lasting throughout adulthood.
So, what happens when there’s an imbalance in those bacteria? It’s a condition known as ‘gut dysbiosis’, and we asked Dietitian Kate Agnew to help us understand exactly what it is.
A general rule is that if you have a diversity of good bugs in the right quantities, that’s what’s optimal.
What is gut dysbiosis?
“Gut dysbiosis means there’s an imbalance within your gut microbiome, usually between the types of bugs that are in there,” says Kate.
In fact, the gut microbiome affects almost every system of the body.
“So it's not just this one thing in a silo,” says Kate. “It's got pathways everywhere.”
This is why gut dysbiosis can affect so many things, from metabolism and digestion to skin and good sleep. And even though there’s a lot left to discover about the gut microbiome, this is why we now know that the gut and mood are inextricably linked.
What causes gut dysbiosis?
Kate explains that there’s rarely a single factor that contributes to tipping the balance in your gut.
“We know that there are so many things that affect your gut microbiome, like diet, lifestyle and genetics, or even just being exposed to lots of dirt as a kid,” she says.
But of all the things that can affect the health of our intestinal flora, here are the most common causes of gut dysbiosis.
Historical bacteria
Your microbiome starts to develop as soon as you’re born. How you were born (whether vaginally or through a caesarean delivery) can also influence your gut microbiome, as can breast milk.
Exercise
Kate explains that there can be a change in your gut microbiome after you exercise, with athletes often having a very different gut makeup from those that are more sedentary.
Medication
It’s common knowledge that antibiotics can disrupt your gut bacteria, but they aren’t the only ones. Various other medications can affect this balance too.
Chemical exposure
“Even things like the type of household cleaners you use in your home could potentially affect your gut microbiome,” says Kate.
Stress and mental wellness
Unfortunately, bad gut health isn’t simply a contributing factor to some mental wellness conditions. It can play a more central role, as stress and dysbiosis can both cause and affect each other due to the bilateral nature of the gut-brain axis.
Stress has even been shown to be a major contributor to the development of irritable bowel syndrome (IBS). changes to the gut microbiome have also been shown to connect gut health and anxiety-related behaviours.
Diet
The biggest influence on your gut microbiota is, of course, your diet, something we’ll explore further below. And so, needless to say, highly processed foods can have detrimental effects on your overall gut health.
Ways to better gut health
Are you experiencing abdominal pain, bloating, constipation and/or diarrhoea? Have you wondered what you can do to best manage these symptoms? Join us for these short programs to help you discover the possible triggers for these symptoms and what to do next!
simple FODMAP challenge
A gentle FODMAP approach with simple steps for following a low FODMAP diet. Coming soon.
How can we bring more balance to our gut flora?
We know that many of you simply want to know how to remedy gut dysbiosis. However, like a lot of things in the health space, it can be complicated.
“There are lots of factors that make up a healthy gut microbiome,” says Kate. “But a general rule is that if you have a diversity of good bugs in the right quantities, that’s what’s optimal.”
But how do you achieve ‘optimal’? It all starts with eating a diverse range of foods and having a diet that’s rich in probiotics and prebiotic goodness.
Probiotics will help build good gut bacteria, while prebiotics will act as the food source for the probiotics, helping them survive in your gut.
A gut-healthy diet includes…
Funnily enough, good gut health food looks an awful lot like - you guessed it - general good health food.
“The Australian dietary guidelines are a great guide for healthy eating. They are very much in line with the type of foods that are good for your gut health,” says Kate.
But, more specifically, some of the best foods for gut health are:
- wholegrain bread products
- prebiotic-rich vegetables, like asparagus, onion, garlic, leek, artichokes, pumpkin and beetroot
- legumes and beans, like lentils and chickpeas
- under-ripe bananas for a source of resistant starch and prebiotics
- polyphenols that are found in fruits, vegetables, teas and spices
- fermented foods or a probiotic supplement
- omega-3 fatty acids
- high-fibre foods, with the daily recommended intake being 25-30 grams
Make sure to reach out to your healthcare provider if you’re looking to start a dysbiosis diet, as it’s not always as straightforward as you may think. Your doctor or dietitian is best placed to advise you on the topic of gut health.
It’s a common recipe
There’s a cliche that often does the rounds: what’s bad for us this week? It suggests that every time there’s a new study, something new is either ‘bad’ or ‘good’ for us. But the more we learn, especially surrounding diet and health, the more unity there is.
Whether you’re looking to increase your energy, improve your mental wellness or tackle the bacteria in your stomach, eating a range of fruit, vegetables, whole grains and fermented foods is often the right recipe.
Related:
- What your poop tells you about your health?
- Signs your gut health needs some attention
- Let's talk about bread and the immune system
Kate is an Accredited Practising Dietitian who is passionate about innovation and problem-solving in health & nutrition. Her goal is to ultimately create a healthier environment for all Australians.
Reviewed by the healthylife Advisory Board May 2022.