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Microbiome
Microbiome - Incredible Facts
1. Your gut has more genes than you do!
Your microbiome collectively contains millions of genes, with estimates suggesting 3.3 million unique genes in the gut alone, which is 150 times more than the human genome's approximately 20,000 25,000 genes. These microbes significantly impact digestion, metabolism, immunity, and mood.
2. Your gut microbiome is like a fingerprint!
Just like fingerprints, each person's gut microbiome is unique and can be used to identify individuals. This uniqueness is shaped by a combination of genetic, environmental, and lifestyle factors, making every gut microbiome distinct from another. This individuality is so pronounced that it could even have forensic applications.
3. A teenage gut is wild jungle!
Microbiome diversity indeed peaks during adolescence and gradually declines with age. A rich, diverse microbiome is crucial for long-term health, affecting digestion, immunity, and chronic disease risk. Additionally, research shows that early life exposure to diverse microbes can shape immune development and reduce allergy risks.
4. Craving junk food? Blame your microbes!
Emerging research suggests that gut bacteria influence food preferences, mood, and stress levels. This is partly due to the production of certain metabolites that can affect brain function and appetite regulation. So, your cravings might not be entirely your fault!
5. Happy gut, happy mind!
The gut-brain axis is a bidirectional communication network involving the gut microbiome, the enteric nervous system, and the central nervous system. Your microbiome helps regulate neurotransmitters like serotonin, influences stress responses, and communicates via the vagus nerve, shaping mood and mental well-being.
Role of Microbiota in Our Health
Your gut microbiome is a bustling community of trillions of microbes, and they're not just freeloaders! These tiny tenants are intricately woven into essential physiological processes that sustain life and keeps you healthy. Think of them as an internal support system, working tirelessly to digest your food, produce essential vitamins, and protect you from harmful invaders.
- Metabolic Powerhouse:
Gut microbes break down indigestible fibers and complex carbohydrates, producing short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. These molecules serve as energy sources for colon cells, regulate metabolism, modulate appetite, and even influence cognitive function by crossing the blood-brain barrier. SCFAs also lower intestinal pH, inhibiting pathogen growth while fostering beneficial microbes.
- Immune System Architect:
Your microbiome also acts as a personal trainer for your immune system, teaching it to recognize and fight off dangerous pathogens while tolerating friendly bacteria. This helps maintain a balanced immune response and prevents excessive inflammation. They also secrete antimicrobial peptides and reinforce the gut epithelial barrier, preventing "leaky gut" and systemic inflammation. Dysbiosis (imbalance in gut microbiome) disrupts this equilibrium, heightening risks for autoimmune diseases, allergies, and inflammatory disorders.
- Nutrient Synthesis:
But that's not all! These microscopic allies also synthesize essential vitamins, including B vitamins (e.g., B12, folate) and vitamin K, crucial for blood clotting and bone health.
In essence, the microbiome acts as a dynamic interface between diet, immunity, and metabolism. Its balance is vital for preventing chronic diseases—from obesity to inflammatory bowel disease highlighting why nurturing gut health through diet and lifestyle is foundational to overall well-being.
Myths & Microbiome
For many of us, the gut is something of a black box. Food goes in, waste comes out, and we rarely discuss or even try to understand what happens in between. We don’t talk about gut health enough, “It’s not prim and proper” to discuss digestion, gas or bowel habits. And people may feel shy about bringing up certain issues with their doctors, which allow myths to persist and new sources of misinformation to spread.
Myth 1: The microbiota is mostly inherited from the mother at birth. ❌
While some microbes are passed from mother to baby during birth, most of your microbiome is shaped by your environment, diet, and lifestyle rather than genetics. Research shows that only a small fraction of microbiota species are "heritable" and persist into adulthood. Factors like antibiotics, stress, and nutrition play a much bigger role in determining your gut health.
Myth 2: Probiotics are a magic cure-all for digestive issues. ❌
In most cases, probiotics are like throwing darts blindfolded at a vast, intricate ecosystem. You likely don't know which beneficial bacteria you're missing, and those extra strains are unlikely to make a dent. In fact, they could backfire and worsen symptoms like bloating. Instead of relying on a probiotic lottery, focus on nourishing your gut with a diverse, plant-rich diet – that's the real key to a thriving microbiome. And if you're considering probiotics, it's wise to seek personalized guidance from a healthcare professional.
Myth 3: A healthy microbiome means having more bacteria. ❌
It’s not just about having more microbes—it’s about having the right balance of diverse species. An overgrowth of certain bacteria (even good ones) can lead to gut issues like bloating, diarrhea, or SIBO (Small Intestinal Bacterial Overgrowth). Instead of focusing on increasing bacteria, aim for a diverse microbiome through whole foods, fiber, and lifestyle habits.
How to Get a Balanced Microbiota Profile?
“Exposure to microbes from the environment is likely an important part of educating our immune systems and keeping everything in the properbalance.” Dr. Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Source: How to Build,Maintain & Repair Gut Health | Huberman Lab Podcast #6
Here’s the recipe for your thriving gut microbiome:
1. Limit processes foods, added sugars, and artifical sweeteners. Ideally, avoid them.
Food additives are ubiquitous. They can disrupt the delciate lining of your gut, reduce microbial diversity, induce low-grade inflammation, and cause an increase in body fat, higher blood sugar level, and insulin resistance - key markers of metabolic syndrome.
2. Limit antobiotics.
While lifesavers for various infections, they also wipe out beneficial bacteria in your gut. Consume only when needed.
3. East a variety of colorful fruits, vegetables, and whole grains to nourish the diversity of your gut bacteria. Remember, only plant-based diets give you the fibers you need.
4. Don't over-sanitize your environment. You could be eliminating sources of good gut bacteria.
5. Regular exercise boosts your microbial diversity and resilience.
6. Feed good bacteria with Prebiotics (like onion, garlic, banana, whole grains etc) act as food for them. Combine them with probotic-rich foods like yoghurt to power up.
Get to Know Your Microbiota Profile with gCODE
Understanding your microbiome is like having a roadmap to better gut health. At gCODE, we use cutting-edge microbiota testing (shotgun metagenomics) to provide a detailed snapshot of your gut's microbial community.
Here's how gCODE can empower you:
Personalized gut health report: Get to know your unique microbial makeup and potential imbalances, a deeper understanding of your vulnerabilities and food triggers, and risk analysis for up to 15 health conditions.
Track your progress: Witness your microbiome transform with a before-and after combo test as you follow the gCODE protocol. See how your gut responds to personalized recommendations and gain confidence in your journey towards better health.
Our FREE gut test is a great place to start your journey to a better gut microbiome. By simply answering a few questions, you would get to know your gut profile, your health score, and personalized advise to get better.
You can also consult with our Doctor if you are experiencing gut issues. The doctor will guide you on your journey to a balanced and thriving microbiome.
References:
Huberman labs https://www.youtube.com/watch?v=ouCWNRvPk20&t=6442s
https://www.nature.com/articles/nature08821
https://www.nature.com/articles/s41564-023-01426-7.epdf
https://www.nature.com/articles/s41422-020-0332-7
https://www.nature.com/articles/s41392-022-00974-4
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2020.00025/full
https://www.dwscientific.com/blog/microbiome-myths-myths-busted
https://pmc.ncbi.nlm.nih.gov/articles/PMC4875195/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7043356/
https://www.gutmicrobiotaforhealth.com/your-microbiome-is-like-a-unique-fingerprint/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8007165/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9787832/
https://www.theguardian.com/commentisfree/2025/mar/05/gut-health-viral-trend-tiktok-probiotics-feature
https://www.genengnews.com/topics/omics/human-microbiome-genetic-diversity-comparable-to-number-of-stars-in-observable-universe/
https://www.rupahealth.com/post/improving-gut-health-with-exercise
https://www.businessinsider.com/exercise-is-better-than-probiotic-supplements-2023-5
Better Gut, Better You!
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