Interest in gut health has boomed in recent years, with growing numbers of people taking steps to improve their digestive health. Beyond keeping our guts happy, experts are continually learning more about how the state of our gut microbiome influences our overall wellbeing.
From heart health and weight maintenance to diabetes and arthritis risk, studies have found that gut health is linked with almost every area of health – meaning we can make huge strides in our wellbeing by making a few simple changes.
With that said, we’ll look closer at the link between the gut microbiome and overall health.
What is the gut microbiome?
Experts refer to bacteria, viruses, fungi, and other microscopic living things as microorganisms – or microbes for short. Our bodies contain trillions of microbes, mainly in the gut and on our skin.
Most of the microbes found in your gut exist in an area of the large intestine called the cecum, and are referred to collectively as the gut microbiome. Research has revealed that there are up to 1,000 species of bacteria in the human gut microbiome, with each playing a different role in the body.
While some gut bacteria can be harmful and are linked with disease, good gut bacteria, known as probiotics, allow us to digest food and are key for the function of various body systems – including the cardiovascular and immune systems.
How does the gut microbiome affect overall health?
Now we know the importance of having a balanced gut microbiome, what does this mean for overall health? We’ll take a closer look at what the research says.
The gut microbiome impacts gut health
As you might expect, research shows that harmony in the gut microbiome is key for gut health. For example, there’s evidence that gut dysbiosis (an unbalanced gut microbiome) may play a role in the development of intestinal diseases like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Take this study, which linked IBS symptoms like cramps, bloating, and abdominal pain with gut dysbiosis. According to researchers, this is because microbes produce gas and other chemicals, which can cause discomfort.
Naturally, a healthy gut microbiome has also been found to improve gut health. This study revealed that two types of probiotics, Bifidobacteria and Lactobacilli, helped seal gaps between intestinal cells, reducing the risk of leaky gut syndrome. In another study, these probiotics seemed to reduce IBS symptoms.
The gut microbiome may affect your weight
Research suggests that imbalances in the gut microbiome may contribute to weight gain.
This study found that the gut microbiomes of identical twins (one obese and the other a healthy weight) were completely different. This suggests that differences in the gut microbiome aren’t genetic, and that gut dysbiosis may play a role in weight gain.
In another study, when an obese person’s gut microbiome sample was transferred to mice, they gained more weight than those who received the microbiome of a healthy weight person, despite being fed the same diet.
The gut microbiome influences immune health
Considering that 70-80% of the immune system is located in the gut, it’s unsurprising that the two are so closely connected. According to experts, our immune system is separated from the trillions of microbes in the gut microbiome by a single layer of cells, meaning the two are in constant communication.
As a result, this study showed that gut health (and therefore what we eat) can affect everything from gut barrier function to inflammatory response and white blood cell function – all of which are key parts of the immune system.
In this study, a lack of dietary fibre (which is linked with higher rates of inflammation and gut microbiome imbalances) was found to increase the risk of immune system dysfunction and autoimmune disorders.
The gut microbiome may affect heart health
It can be difficult to imagine how our digestive health could play a role in healthy heart function – but research shows the two are closely linked.
According to this study, the gut microbiome may play an important role in regulating healthy HDL (good cholesterol) and triglyceride levels. Meanwhile, other studies have found that good gut bacteria may reduce overall cholesterol levels.
Other research has found that gut dysbiosis may play a role in the development of heart disease due to an increased production of trimethylamine N-oxide (TMAO). TMAO is a chemical linked with a higher risk of stroke and heart attacks because it contributes to blocked arteries. Other studies have revealed that harmful bacteria in the gut microbiome can convert nutrients found in red meat and other animal-based products into TMAO.
The gut microbiome may affect diabetes risk
Research suggests that the gut microbiome may play a role in blood sugar regulation – meaning it could affect our risk of developing diabetes.
This study of infants with a genetically higher risk of developing type 1 diabetes found that the number of unhealthy microbes in their gut increased before the onset of diabetes. Their overall microbiome was less diverse, too.
Another study found that blood sugar levels can vary greatly, even among people who eat the exact same foods – something which experts put down to having different gut microbiomes.
The gut microbiome may affect mental health
Studies show that gut health and brain health are closely connected. This can be explained by the gut-brain axis, which is a two-way communication system made up of a network of chemicals, microbes, and nerve cells that connect the gut and brain. This means that the gut and brain are in constant communication and significantly one another. It’s for this reason that many experts refer to the gut as the ‘second brain’.
Interestingly, research suggests that the gut microbiome can influence brain signals and activate areas of the brain responsible for regulating emotions. As a result, studies have noted that the gut microbiome plays a key role in the stress response and the development of anxiety and depression.
For example, in this study, gut inflammation and disturbances were found to increase the risk of depression and anxiety; and another study linked IBS with a higher risk of mental health conditions like depression and anxiety. Lastly, this study found that people with depression had lower levels of two types of healthy gut bacteria (Dialister and Coprococcus).
It’s also worth noting that 95% of serotonin in the body is produced in the gut. Serotonin, also known as the ‘happy hormone’, is key for regulating mood. When maintained at healthy levels, serotonin can help you to feel happier, calmer, and more focused.
To learn more, check out our article: The gut-brain connection – what is it and how does it relate to health?
The gut microbiome may be linked with migraines
There’s evidence that diet and gut health may play a role in the development and severity of migraine headaches. For example, in this study, gut dysbiosis seemed to significantly increase migraine risk.
Eating a healthy, balanced diet is key for maintaining gut harmony. And, as a result, research shows that almost 30% of people who experience migraines believe that diet is a trigger.
We explore this link further in our article: What role does diet play in migraine headaches?
The gut microbiome may affect energy levels
Research suggests that the gut microbiome can significantly impact energy levels. This is due to its role in things like nutrient absorption, hormone regulation, and overall metabolism – which are central to how the body produces and uses energy.
Check out our article, 12 energy-boosting foods and drinks, to learn more about how to boost energy by feeding your gut microbiome correctly.
The gut microbiome may affect skin health
Much like our guts, our skin has its own unique microbiome – and research shows a close link between the two. Gut bacteria are responsible for producing neurotransmitters like dopamine and serotonin, which directly impact skin health. And studies have found that gut dysbiosis can increase skin inflammation and impair skin barrier function. As a result, you may have noticed your skin becomes irritated or breaks out when you eat certain foods, such as those high in saturated fat or added sugar.
Studies suggest that processed foods can cause imbalances in gut bacteria, which may contribute to skin issues like acne, psoriasis, eczema, rosacea, and dandruff. For example, this study linked gut dysbiosis with a higher risk of acne.
Similarly, many gastrointestinal conditions are closely linked with skin issues. Irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are both linked with an increased risk of psoriasis and eczema. Coeliac disease is also known to increase the risk of psoriasis, rosacea, eczema, and chronic itch.
For example, this study found that 7% to 11% of people with IBS have psoriasis, compared to 2% to 3% of the general population.
The gut microbiome may impact joint health
There’s evidence that the gut microbiome may impact joint health – specifically, that an imbalanced gut may increase the risk of conditions like arthritis.
This is largely because the immune system relies on the gut microbiome to identify and fight off harmful bacteria – including those that cause the inflammation linked with poor joint health.
In this study, people with rheumatoid arthritis were found to have high levels of a bacteria called Prevotella copri in their gut. Researchers found that the more abundant P. copri was, the fewer there were of other groups of ‘good’ gut bacteria.
Another study linked a lack of gut bacterial diversity with symptoms of psoriatic arthritis (a type of arthritis linked with psoriasis).
Final thoughts…
Research shows that our gut microbiome is closely linked with almost every aspect of our health. So, the good news is that taking steps to improve gut health can make a world of difference to our overall wellbeing.
For tips on how to improve your gut health, head over to the gut health section of our website. Here, you’ll find information on everything from common gut conditions to the best foods for healthy digestion.
Have you noticed any of the connections between the gut microbiome and overall health before? Is there anything in our article that surprised you? We’d love to hear from you in the comments below.
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