How to improve intestinal microbiota ?

The intestinal microbiota is a metabolically active "organ" located in our intestine. That is, the set of microorganisms (bacteria, viruses, fungi) that inhabit it and perform essential functions for the balance of our entire organism. 

From the digestive system to the immune system, and including the nervous and endocrine systems, the microbiota plays a fundamental role in bodily homeostasis, that is, in the balance necessary for the body’s systems to function properly. 

Understanding the intestinal microbiota not only as part of the digestive system, but as a functional organ in its own right, allows us to approach health in an integrative way.

 Through the so-called gut-brain axis, this community of microorganisms influences communication between the central nervous system and the digestive system. In addition, it regulates key functions of the immune system and metabolism, underscoring its profound impact on our overall health. 

The intestinal microbiota participates in the synthesis of essential neurotransmitters such as serotonin and dopamine, which are key in the regulation of mood and emotional well-being. 

Approximately 80% of serotonin, the neurotransmitter known as the "happiness hormone," is produced in the intestine.

A healthy microbiota supports this production and, therefore, contributes to us living happier lives.

On the other hand, various recent studies have linked imbalances in the intestinal microbiota with conditions such as anxiety and depression.

In short: an adequate microbial balance could benefit not only digestion, but also mental health.

70% of the body’s immune cells are found in the intestine.

And the microbiota acts as a defensive barrier that helps protect us against pathogens. This barrier has the role of recognizing and neutralizing potentially harmful substances and modulating the body’s inflammatory responses. 

A balanced microbiota helps prevent uncontrolled inflammatory responses, which are characteristic of many autoimmune diseases. 

The microbiota also influences metabolism and the efficiency of nutrient absorption. Some intestinal bacteria are involved in the metabolism of fatty acids and carbohydrates and can affect the way the body stores fat. 

Alterations in the balance of the microbiota have been linked to a higher risk of obesity and to metabolic conditions such as insulin resistance and metabolic syndrome. 

Diets rich in ultra-processed foods, sugars, and trans fats are one of the main causes of dysbiosis, an imbalance in the microbiota that reduces microbial diversity. 

To support gut health, it is essential to follow a fiber-rich, low-sugar diet based on fresh, natural foods. 

This approach is one of the pillars of functional medicine and nutrition and psychoneuroimmunoendocrinology (PNIE), integrative health models that address well-being from a holistic perspective.

Chronic stress raises cortisol levels, a hormone that affects the intestinal mucosa and contributes to dysbiosis. 

To reduce this impact, it is recommended to practice stress-management techniques such as conscious breathing, yoga, and mindfulness, which not only promote emotional balance but can also improve gut health. 

Indiscriminate use of antibiotics can eliminate both pathogenic and beneficial bacteria in the intestine, reducing its biodiversity. 

To protect the microbiota, it is important to avoid using antibiotics when they are not necessary and to opt for less harmful treatments whenever possible, under professional supervision.

1. Diet rich in prebiotics and probiotics

Incorporating foods rich in prebiotics (such as asparagus, bananas, garlic, and onion) and probiotics (kefir, sauerkraut, and coconut yogurt) can help maintain a diverse and healthy microbiota. 

Fermented foods also promote the growth of beneficial bacteria and support microbial balance.

2. Diversify the diet

A varied diet is key to strengthening our microbiota. 

Our advice: consume the widest possible variety of fruits, vegetables, and whole grains, which are essential for nourishing the different types of bacteria in our gut. 

3. Inflammation control

Adding anti-inflammatory natural supplements to the diet, such as turmeric and omega-3, can also benefit the microbiota. 

In addition, a supplement such as Microbiotic Creamer, added to the daily routine, can provide prebiotic fibers that support a balanced microbiota. 

Note that, in some cases of dysbiosis, these fibers may cause gas and bloating. If this occurs, the gut may be out of balance and may need to be addressed, rather than attributing the discomfort to the supplement itself. 

4. Regular physical exercise

Moderate physical activity benefits the composition of the gut microbiota and helps reduce stress. This, in turn, helps regulate the gut-brain axis, promoting a harmonious relationship between mind and body. 

5. Sleep and rest

Adequate rest is essential for cellular regeneration and the maintenance of the microbiota. 

Lack of sleep can impair bacterial diversity and negatively affect the immune system.

The gut microbiota is an essential «organ» for maintaining our health at the digestive level, as well as immunological and emotional levels.

Its balance affects multiple systems, from the digestive to the nervous, immune, and endocrine systems. 

By incorporating simple changes into our routine, such as a diet rich in prebiotics and probiotics, reducing stress, and maintaining a healthy lifestyle, we can significantly improve our microbiota and, with it, our overall well-being. 

And for extra care of our microbiota health, so important to our overall well-being, our advice is clear: add Microbiotic Creamer to our daily gut health routine.

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Elena Garrido

Integrative nutritionist

@elenagarridonutricion

https://elenagarridonutricion.com/