The human microbiome is composed of several types of microbes that colonize different niches of the human body, such as the skin, lungs, and gastrointestinal tract. Of these, the gut microbiota is the most studied, due to the presence of greater diversity and number of microbial species compared to other parts of the body. The gut microbiota is a complex community of approximately 100 trillion microorganisms that inhabit the digestive tracts of humans, living in symbiosis with the host. This symbiosis is characterized by an interaction between two different organisms living in close association with advantage to both.

But how do I know if my intestinal microbiota is healthy? In a simple way, eating or drinking habits should not cause more than occasional bloating or discomfort, and you should have regular, well-formed bowel movements every one to three days. Symptoms like acid reflux, bloating, constipation or diarrhea could be a sign that your gut is not working well and simple changes in eating habits and lifestyle can help. If your symptoms persist or affect your quality of life, you should see a primary care provider or a gastroenterologist.

Besides digesting food and absorbing nutrients, gut microbiota can influence virtually all aspects of our biology from the immune system to metabolism, inflammation and even some types of cancer. The best way to care for your gut is to feed yourself with healthy foods.

Vegetables, whole grains, nuts and seeds are examples of foods rich in nutrients such as fibers and vitamins that help keep your microbiota healthy. On the other hand, regular consumption of highly processed foods, alcohol, as well as processed and red meats involves minor bacterial diversity and has been associated with greater risk of colorectal cancer.

Many clinical conditions such as constipation, malabsorption of nutrients and even colorectal cancer can be associated with, and are often caused by, microbial imbalance and/or altered gut permeability (leaky gut). All are consequences of unbalanced lifestyle and genetical predisposition.

There are simple ways to prevent those conditions: consumption of a balanced diet with fibers, physical exercise, maintaining regular sleep as much as possible and, more specifically, regular visits to the doctor.

For more information check out the full article in the link below:

https://www.nytimes.com/interactive/2023/02/22/well/eat/gut-microbiome-health.html