Did you know our bodies are home to billions of helpful microorganisms?
In fact, we carry roughly the same number of microbial cells as we do human cells.
Over the past 10 to 15 years, extensive research has revealed the vital roles of these microbes, yielding astonishing results and valuable information.
The human microbiome comprises a vast community of microorganisms that primarily inhabit our skin and gut. These microbes play critical roles in aiding digestion, supporting immunity, promoting mental well-being, regulating weight, and facilitating metabolic functions.
Acquiring essential microbes
Most individuals develop an adult-like microbiome by the age of three. Infants acquire their first significant doses of microbes during birth, with vaginal delivery offering the optimal variety.
Breast milk continues to provide essential microbes, and further diversity is gained as babies transition to weaning foods, especially through fresh, home-cooked meals, which are more effective in establishing a diverse microbiome compared to highly processed foods.
Additionally, exposure to farm-style living, interaction with animals, and outdoor activities contribute positively to acquiring a variety of beneficial bacteria.
Unfortunately, caesarean delivery, formula feeding, neonatal ICU stays and certain medications such as antibiotics can negatively impact the development of a healthy, varied microbiome, potentially increasing the risk of autoimmune diseases, allergies, asthma and other health issues.
The imbalance of bacteria
Dysbiosis, an imbalance of bacteria in our gut, can lead to symptoms such as digestive discomfort, changes in appetite, mood disturbances and increased susceptibility to infections.
Dysbiosis can result from various factors, including antibiotic use, an unhealthy diet rich in processed foods and low in fibre, chronic stress, illness, infection, pollutants, chemicals and some genetic factors.
Supporting and restoring a healthy microbiome
Steps can be taken to support the acquisition of a healthy variety of microbes and to restore the microbiome when the balance has been affected:
Encourage vaginal delivery and exclusive breastfeeding, and practice skin-to-skin baby care when possible.
Introduce fresh, home-cooked weaning foods that include a variety of fruits, vegetables and grains rich in natural fibres that feed the microbes.
Avoid unnecessary use of antibiotics that can disrupt the microbiome by killing both good and bad bacteria.
Follow a high-fibre diet, emphasising fruits and vegetables.
Incorporate fermented foods such as yoghurt, kefir, kimchi, sauerkraut and kombucha, or consider a high-quality probiotic supplement when needed.
A great example of this is a little boy I recently treated with chronic constipation. We corrected his diet, adding more prebiotic-rich foods and fluid, as well as some fermented foods and very quickly gut balance was restored, his bloating disappeared, and his bowels returned to working regularly.
Our bodies harbour an entire community of microbes crucial for our well-being.
Let’s start caring for our microbiome. If they thrive, we too will thrive and be the best versions of ourselves!
Nutrition Innovated dietitian and lactation consultant Claire McHugh has over 20 years experience. Specialising in infant and paediatric nutrition, Claire emphasises the importance of nourishing the entire family.
Claire is based at Northcare Medical in Simbithi.
Contact: 032 815 0630.
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