The human gut microbiota is the collection of microorganisms that inhabit our digestive system, mainly in the gut. This unique ecosystem, composed of bacteria, fungi, viruses and archaea, plays an essential role in our health. Gut microbes help digest food, synthesise vitamins and protect us from pathogens. Each person has a unique microbiota, influenced by factors such as diet, environment and medication intake, making their balance essential to the body's well-being.
What is the gut microbiota?
The gut microbiota is not only limited to the digestion of food, but has an integral function in the human body. The most important thing about the microbiota is that its components do not act in isolation, but in community. Bacteria, for example, communicate with each other through chemical signals, allowing them to coordinate metabolic activities and maintain a balanced environment in the gut. This teamwork between microorganisms is essential, as any disruption in this community can negatively impact health, ranging from digestive disorders to immune and metabolic problems.
Why is it Important to Maintain Microbiota Balance?
Maintaining a healthy balance in the microbiota is key to gut and overall health. Disturbances in this ecosystem can contribute to the development of disorders such as chronic inflammation, irritable bowel syndrome, and even influence conditions such as obesity and type 2 diabetes. The gut microbiota is also linked to the immune system, which means that a healthy gut can help prevent infection and disease.
The Role of Fibre in Microbiota Health
A key factor in maintaining a balanced microbiota is adequate fibre intake. Soluble fibre, in particular, acts as the main food for beneficial bacteria in the gut. These bacteria ferment fibre, producing short-chain fatty acids (SCFA) such as butyrate, which play a crucial role in gut health. Not only do SCFAs strengthen the gut barrier and reduce inflammation, they also protect cardiovascular health by reducing the risk of diseases such as atherosclerosis.
How Does Fibre Affect Cardiovascular Health?
A diet low in fibre can unbalance the gut microbiota, which contributes to an increase in inflammatory markers and the risk of developing vascular diseases such as hypertension and atherosclerosis. Short-chain fatty acids produced during fibre fermentation have anti-inflammatory properties that may reduce the risk of cardiovascular disease. Therefore, maintaining a diet rich in fiber not only improves gut health, but also protects the heart and vascular system.
Tips for Maintaining a Healthy Gut Microbiota
To promote a healthy gut microbiota, it is essential to follow some simple tips:
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Incorporate more fibre into your diet, especially soluble fibre from fruits, vegetables, legumes and whole grains.
One food very rich in fibre is Salicornia.
At Marisma Biomed we have two food supplements rich in fibre, such as the salicornia extract B-Salicornia, and the soluble fiber F-Salicornia.
- Limit consumption of ultra-processed foods rich in sugars, which can alter the microbial balance.
- Include fermented foods, such as yoghurt and kefir, which are natural sources of probiotics, to increase microbial diversity in your gut.
- Maintain adequate hydration, as water is necessary for fibre to work effectively in the gut.
- Avoid unnecessary use of antibiotics, as they can kill both harmful and beneficial bacteria.
Conclusion
The gut microbiota plays a crucial role in our general and cardiovascular health. Maintaining a proper balance of these microorganisms through a fibre-rich diet and healthy habits is essential to protect our gut and reduce the risk of chronic diseases. Take care of your microbiota and your microbiota will take care of you.
Written by Sara Montaner. We rely on AI technology. Translated by Irene Perea.