Gut Microbiota: A Recipe for Butterflies in the Stomach

Studying this whole fraternity is complicated by the fact that most of them are unable to live on their own in laboratory test tubes, since they urgently need company—to carry out all those intricate biochemical transformations they are capable of when they are "in the wild." But with the dawn of the genetic research era, scientists have slightly lifted the curtain on the microbial diversity of our insides, establishing that they are home not only to the already well-known Escherichia coli, lactobacilli, and bifidobacteria, but also thousands of other kinds of small creatures.

What do they all do there?

The microbes of our gut truly protect us from foreign microbes, and they do this less out of love for us and more out of a desire to defend their own niche in the struggle for survival. Nevertheless, the gut microorganisms diligently pay us rent for living space, for example, synthesizing B vitamins, vitamin K, and folic acid. Moreover, if we remember to eat fiber-rich food, this list adds short-chain fatty acids. They enjoy feasting on the epithelial cells of our intestines. Short-chain fatty acids regulate the activity of regulatory T cells and diminish the development of inflammatory processes in the gut. Also, these metabolites interact with enteroendothelial cells (cells in the intestine that can produce certain hormones) and stimulate their production of a variety of peptides, neurotransmitters, and hormones, including, for example, serotonin and oxytocin. It has been shown that some bacteria are capable of synthesizing serotonin themselves. So don’t be surprised when life suddenly takes on new colors after some "herbal" salad. It is fair to note that this hormonal joyful cocktail is released from the same enteroendothelial cells and directly in response to eating fat- and simple carbohydrate-rich foods. But as you might guess, its effect is somewhat offset by the subsequent glance at your silhouette in the mirror and the transition to bigger pants.

Lately, it has become fashionable to say that the gut microbiota influences our mood. And as we see—such discussions are not unfounded. Even more—already today researchers speak about the role of the gut microbiota in the development of such pathological conditions as depression, schizophrenia, bipolar disorders, autism spectrum disorder, and attention deficit hyperactivity disorder. It is not yet possible to name specific pathogens, however there is talk of subtle correlations between certain groups of microorganisms and the appearance of these conditions and the association with the abundance of some groups of bacteria—clostridia, Desulfovibrio, Bacteroides, Lachnospiraceae.

Studies of gnotobiotes (these unfortunate laboratory animals raised in absolutely sterile conditions) show that the gut microbiota plays an important role in forming the blood–brain barrier (this is the barrier that protects our brain from the invasion of microbes), in regulating the process of neuronal myelination (the myelin sheath covers neurons and provides electrical insulation), and in the process of neurogenesis (the development of neurons).

We must also mention the neurotransmitter gamma-aminobutyric acid (GABA), which some strains of lactobacilli, bifidobacteria, and bacteroides can synthesize. And this is not only about reducing the likelihood of falling into depression but also controlling inflammatory responses at a local level.

Another global function of the gut microbiota is the training of our immune system. In the early years of life we come into contact with various microbes, and our immune system seems to undergo calibration—learning to respond adequately to antigens and to distinguish friends from foes. If there are not enough microbes, there is a high risk of developing allergies later on.

How to maintain your gut zen?

• Consume fiber-rich foods — vegetables, fruits, whole-grain products. At the same time, it’s worth avoiding excessive thermal processing—when vegetables are already falling apart. It’s also advisable to prefer products that contain fiber rather than fiber as a supplement. This is a question of balance as well as price.
• Avoid taking antibiotics without a doctor’s prescription;
• Limit the use of disinfectants and excessive household detergents;
• Consume fermented foods — pickled vegetables, dairy products — they contain beneficial microbiota;
• Try to spend time in nature from time to time — contact with "fresh" non-pathogenic microbes is exactly what is needed—for immune stimulation and for increasing microbial diversity;
• And of course — avoid stress. Prolonged stress increases pro-inflammatory markers in the blood and subsequently triggers the leaky gut syndrome, or "leaky gut." This is a state of barrier function disruption of the intestinal mucosa, manifested by the penetration of deeper parts of large microorganisms and their metabolic products, leading to inflammatory processes and dysbiotic states in different parts of the digestive tract.

Wishing you serenity and butterflies! :)