Alice Chang, PhD, Explores The Gut Microbiome and Metabolism: Understanding the Role of Microbes
The human body is home to trillions of microorganisms, including bacteria, fungi, and viruses. Together, these microorganisms form a unique ecosystem known as the microbiome. The community of microbes residing in the cecum, a part of the large intestine, is specifically referred to as the gut microbiome. This collective contains up to 1,000 different species of bacteria, each playing a crucial role in maintaining our overall health.
According to Alice Chang, PhD, the gut microbiome is so essential to our well-being that it functions almost like an additional organ, weighing between two to five pounds—similar to the weight of the human brain. The presence of these microbes is indispensable; without them, human life would not be sustainable.
The Role of the Gut Microbiome
From birth, the gut microbiome begins its work, influencing various bodily functions. Recent studies suggest that its influence may even start before birth, within the womb. As individuals grow, their gut microbiome becomes more diverse, with a greater variety of species. Alice Chang, PhD, explains that this diversity is beneficial to the body, as it supports several key functions, including:
Immune System Support
The immune system consists of a complex network of cells, tissues, and organs that collaborate to fight off infections and heal damaged tissue. When the body initiates an immune response, it often results in “acute inflammation,” which is essential for recovery. However, sometimes the immune system may remain activated without any apparent damage to repair, increasing the risk of developing conditions like Crohn’s disease or ulcerative colitis.
Alice Chang, PhD, highlights emerging research indicating that the gut microbiome plays a vital role in regulating immune responses. It interacts with immune cells to help manage the body’s reaction to infections.
Impact on Brain Health
The gut microbiome, despite seeming unrelated to brain function, has a significant impact on brain health. Alice Chang, PhD, explains that it influences the brain through several mechanisms, such as:
- Producing neurotransmitters like serotonin
- Communicating with the brain via nerve signals
- Influencing the likelihood of developing psychological disorders
Influence on Weight
The gut contains thousands of beneficial bacteria, but it can also harbor harmful species. An overgrowth of these unhealthy bacteria can lead to health issues, including weight gain. This imbalance between beneficial and harmful microbes, known as gut dysbiosis, has been linked to obesity. Research has shown that the gut microbiome compositions in identical twins—where one twin is at a healthy weight and the other is obese—are markedly different.
Strategies for Enhancing Gut Health
Given the profound influence of the gut microbiome on many vital bodily functions, maintaining its health is crucial. Experts, including Alice Chang, PhD, recommend the following strategies to promote a healthy gut microbiome:
Limit Sugar and Processed Foods
Fast-digesting sugars, or monosaccharides, are quickly absorbed by the body, leaving little time for gut microbes to process them. Regularly consuming high amounts of sugar can starve beneficial microbes, causing them to consume the lining of the intestine instead.
Increase Vegetable Intake
Vegetables are rich in fiber, which is highly favored by gut bacteria. Diets high in fruits and vegetables are associated with a lower presence of disease-causing bacteria. Some of the most beneficial vegetables for gut health include leeks, artichokes, spinach, broccoli, onions, and asparagus.
Incorporate Fermented Foods
Fermented foods, such as yogurt, kombucha, sauerkraut, and kimchi, are packed with lactobacilli, a type of bacteria that thrives in the gut microbiome. These foods can inhibit the growth of Enterobacteriaceae, a group of bacteria linked to chronic illnesses and inflammation.
Alice Chang, PhD, emphasizes that by following these guidelines, individuals can support a healthy gut microbiome, which is integral to overall health and well-being.