The Microbiome

Our bodies are home to countless microorganisms such as bacteria, viruses, and yeasts. Together, they form the microbiome, also known as the gut flora when referring specifically to those in the intestines. The microbiome plays essential roles in protecting us against pathogens and digesting otherwise indigestible food.

A Fingerprint in Your Belly?

Your body contains around 1.5 kilos (3.3 lbs) of microbes, mostly bacteria, but also fungi, yeasts, viruses, and other microorganisms. This ecosystem of microbes in your intestines includes up to 150 different bacterial species and is unique to each person. In fact, your microbiome is as individual as your fingerprint. Each person’s gut flora is shaped by factors such as diet, genetics, and environmental influences.

Good Armies vs. Bad Armies

Your microbiome consists of different bacteria that can be imagined as two armies: the good army and the bad army. The good army supports your health by producing beneficial substances like vitamins and neurotransmitters. The bad army, on the other hand, creates harmful substances when it becomes dominant. The interaction between these armies affects your overall health, and even your food choices. When the bad army becomes stronger, it may influence your cravings and make it more difficult to make healthy choices, even in the supermarket.

Room and Board for Your Gut Bacteria

Your microbiome plays a key role in several bodily functions, such as energy production, stimulating the immune system, and creating vitamins. Beneficial gut bacteria assist in the breakdown of dietary fiber, which is converted into compounds that promote health, like vitamin B and vitamin K. In return, we provide these bacteria with their "room and board." Without them, our immune system would weaken and we’d be more vulnerable to disease.

What Can You Do?

Many factors influence your microbiome, including genetics, diet, environmental elements, and medications. The most important nutrient for your microbiome is insoluble fiber, mainly found in fruits and vegetables. These fibers serve as food for your gut bacteria so they can perform their vital functions.

What Feeds Your Good Armies?

Fiber-rich foods, such as strawberries, apples, artichokes, avocado, bananas, berries, kale, beans, broccoli, garlic, cabbage, lentils, nuts and seeds, olives, olive oil, dandelion greens, pumpkin, spinach, onions, figs, chicory, and fermented foods (like kimchi, kombucha, or kefir) all support a healthy microbiome.

These foods nourish the good bacteria and help maintain a balanced gut ecosystem.

Avoid processed foods, ready-made meals, refined grains (especially wheat), refined sugars, HFCS (high fructose corn syrup), artificial sweeteners and flavorings, refined oils and fats, soy and corn oil, antibiotics, synthetic hormones, the contraceptive pill, steroids, anti-inflammatories, antacids, lack of sleep, insufficient exercise or relaxation, and stress, as these factors can strengthen harmful bacteria.

The Microbiome and Mesology

In Mesology, the microbiome is seen as a vital part of a person’s health and well-being. Mesologists use a holistic approach, focusing not only on physical symptoms but also on the balance of the microbiome. In many cases, a disrupted microbiome contributes to chronic complaints such as digestive issues, skin problems, or fatigue.

Mesology uses nutrition and herbs to help restore balance in the microbiome. This may include the use of probiotic and prebiotic foods, or herbal remedies that support the growth of healthy bacteria. In addition, attention is given to reducing inflammation and restoring the gut lining, both of which are crucial for a healthy microbiome.

Frequently Asked Questions (FAQ)

What exactly is the microbiome?
The microbiome refers to the total collection of microorganisms (such as bacteria, viruses, fungi, and yeasts) living in and on our bodies. Most of them reside in the intestines. Together, they form a complex ecosystem that plays a major role in our health.
Is the microbiome the same as gut flora?
Yes and no. Gut flora is an older term that specifically refers to the microbiome in the intestines. The microbiome is broader and also includes microorganisms on other parts of the body, like the skin and mouth.
How many bacteria are in my body?
On average, you carry about 1.5 kilos (3.3 lbs) of microbes. There are more bacteria in your colon than there are cells in your body.
Is it bad to have ‘bad’ bacteria in the gut?
It’s all about balance. When the "bad army" gains dominance, it can lead to health issues. That’s why maintaining a balanced microbiome is essential.
How does my diet affect my gut flora?
Diet directly impacts which bacteria thrive in your gut. A healthy, fiber-rich, plant-based diet feeds the good army, while sugar-heavy and processed foods feed the bad one.
What are insoluble fibers and why are they important?
Insoluble fibers are nutrients that aren't broken down in the stomach or small intestine. Instead, they serve as food for gut bacteria in the colon, stimulating a healthy gut flora and good bowel function.
Which foods are good for my microbiome?
Examples include: vegetables, fruits, nuts, seeds, lentils, beans, garlic, onions, olive oil, and fermented foods like kimchi or kefir. The more variety, the better for your gut flora diversity.
Does stress affect my microbiome?
Yes, definitely. Chronic stress alters the gut flora, lowers your immune system, and disrupts the balance between good and bad bacteria. That’s why relaxation and sleep are just as important as nutrition.
Can you restore your microbiome after antibiotics?
Yes, but it takes time. Antibiotics kill not only harmful bacteria but also beneficial ones. A restorative diet rich in fiber, fermented foods, and healthy lifestyle habits can help rebuild your microbiome.
What are probiotics and prebiotics, and what’s the difference?
Probiotics are live bacteria (e.g. in yogurt or supplements) that support a healthy gut flora. Prebiotics are dietary fibers that feed these beneficial bacteria. Both are important, prebiotics are the building blocks.
How do I know if my microbiome is out of balance?
Possible signs include bloating, digestive issues, fatigue, skin problems, mood swings, and frequent illnesses.

Do you have symptoms that could be related to your microbiome? Or are you looking to improve your gut health? Get in touch for a personal consultation.