- Your gut flora is a complex ecosystem weighing up to 2 kilos that functions as a distinct organ, regulating everything from immunity to mental health.
- Factors such as stress, antibiotics, and a diet high in processed fats can disrupt this delicate balance, leading to dysbiosis and lowered immunity.
- You can actively strengthen your gut microbiome through a fibre-rich diet, fermented foods, probiotic supplements, and by analysing your unique bacterial profile with home testing.
In this comprehensive guide, we explore the complex world of gut flora, the "forgotten organ" that plays a pivotal role in everything from your digestion to your mental health. Discover how this ecosystem of trillions of bacteria develops, what causes it to fall out of balance, and the concrete steps you can take to nurture a healthier, more resilient microbiome.
01 What is gut flora?
Gut flora (also known as microbiota) is a collective name for the trillions of bacteria and other microorganisms that naturally exist in our intestines. The gut flora normally weighs around 1–2 kilos and can be divided into 300–1000 different bacterial species. Because the bacteria in our stomach play such a crucial role in our health, the gut flora is nowadays classified as an organ in its own right.
02 What does the gut flora contain?
The gut flora consists largely of bacteria, but it also contains yeasts, moulds, single-celled parasites (protozoa), and viruses.
We all have a completely unique gut flora consisting of different bacterial strains. Therefore, which species (and how many bacteria of different species) are present in the gut differs between individuals. However, it is possible to categorise the different bacterial species into a number of groups that are common to a certain population group.
How many and which different types of bacteria are found in the gut depends primarily on dietary habits, age, and the surrounding environment. Medication, such as antibiotics, can also have an impact. The composition of the gut flora can also be hereditary to some extent. Differences in the composition of the gut flora can explain differences between people in how the gut metabolises and absorbs both beneficial and potentially harmful substances.
The gut flora of healthy adults is abundant and varied. It also has greater resilience to change compared to the gut flora of young children and the elderly. Children and the elderly are therefore more susceptible to temporary disturbances in the gut flora and more sensitive to intestinal infections.
03 Why is the gut flora so important?
The gut flora is a vital part of the regulation of our immune system. It is also responsible for a large part of the body's metabolism and can influence the turnover of both beneficial and unwanted substances in food.
The gut flora in the large intestine handles digestion and breaks down dietary fibres and other substances in food that we cannot break down (digest) ourselves. The gut flora can also produce a large amount of biologically active breakdown products from substances found in food. Some are used by the gut bacteria, while others are absorbed by the body. The gut flora also handles the breakdown of toxins from pharmaceuticals.
Gut bacteria also produce many vitamins and other important components for the hormonal and nervous systems, such as serotonin. The gut flora also acts as a protective barrier between the intestinal tract and the bloodstream. Together with the stomach lining, it prevents harmful organisms from the gut passing into the blood.
The gut flora thus has many important functions, such as:
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01 Breaking down and absorbing nutrients
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02 Managing the body's metabolism
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03 Activating the immune system
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04 Stimulating bowel movements
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05 Producing B and K vitamins
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06 Secreting hormones, such as serotonin
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07 Breaking down (digesting) dietary fibres into short-chain fatty acids
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08 Maintaining the gut's barrier against the outside world
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09 Protecting against diseases
Gut flora is a collective name for the 100 trillion bacteria and other microorganisms that naturally exist in our gut.
04 When can the gut flora become unbalanced?
The gut flora can become unbalanced if you have been stressed for a prolonged period or if you have undergone a course of antibiotics.
The bacteria in the gut are also heavily influenced by your diet. Certain microorganisms can cause gastrointestinal infections, and too much processed food depletes the gut flora.
The amount of fat in food and the quality of that fat can also affect the gut flora. Eating a lot of fat can negatively affect the composition of the gut flora and lead to a microbiome with fewer bacterial species. High intakes of saturated fat can also cause unfavourable bacteria to multiply and increase the risk of inflammation in the body, which in turn can increase the risk of many lifestyle diseases.
05 How do you improve your gut flora?
One way to get a better gut flora is to choose a diet that supports it. If you have stomach problems or a compromised immune system, or if you have taken antibiotics, you can change and restore your gut flora by eating food that is good for gut bacteria (so-called prebiotics). In this way, you can stimulate the good bacteria and their protective and restorative functions in the gut.
Another good way to improve the gut flora is to introduce live good bacteria (so-called probiotics) via dietary supplements or food, so that the bacterial composition in the gut becomes more favourable.
06 How does the gut flora develop?
In the past, it was believed that humans were born with a completely sterile gut, but we now know that it contains bacteria even during the foetal stage. The gut flora begins to build up during pregnancy, and if we are born vaginally, the mother's bacteria are transferred to us. Children born vaginally thus get their gut bacteria directly from their mother, while children born by caesarean section get their gut bacteria from the people nearby and the surrounding environment.
One can also see a significant difference in the gut flora of children who breastfeed versus those who drink formula, as well as those who have taken antibiotics. If the child is born by caesarean section and is not breastfed, the child develops a less diverse gut flora, which can lead to an increased risk of gluten intolerance, asthma, and type 1 diabetes, among other things.
The composition of the gut flora changes throughout life. Which distinct types of microorganisms are found in the gut depends above all on dietary habits, age, and the surrounding environment. The composition of the gut flora can also adapt to the food we eat. For example, Japanese people can break down and utilise substances in seaweed, thanks to special enzymes their gut flora produces after adopting the ability from marine bacteria.
Do you want to eat food that is good for the gut flora? Opt for yoghurt and other foods with natural lactic acid bacteria.
07 Which foods are good for the gut flora?
If you want to eat food that is particularly good for the gut flora, it is wise to focus on a diet with plenty of dietary fibre, fruit, and vegetables, as well as moderate amounts of fat and animal protein. It is also beneficial to eat plenty of fermented foods such as sauerkraut, kimchi, kombucha, yoghurt, and kefir, as these foods contain lactic acid bacteria that stimulate the formation of good bacteria while simultaneously killing off unwanted bacteria.
08 How do probiotics affect the gut flora?
We have as much as 1.5–2 kilos of bacteria in our gut flora in the large intestine, and some of these bacteria are probiotics—a type of beneficial and good bacteria that have a proven effect on your gut flora and stomach. The most common probiotic bacteria are lactic acid bacteria, which, among other things, influence the immune system and counteract harmful bacteria. However, different types of probiotics affect the gut flora and the intestine in different ways and can therefore have different health-promoting effects. Read more about probiotics here.
09 What happens to the gut flora when taking antibiotics?
The gut flora is often negatively affected if you have used antibiotics, and it is common to suffer from side effects such as stomach pain and diarrhoea after a course of antibiotics. Antibiotics affect the bacteria in the gut, meaning the balance of the gut flora can easily be disturbed (this is called dysbiosis in technical terms). If the amount of beneficial bacteria in the gut decreases, other bacteria can overgrow and cause intestinal problems such as diarrhoea.
If you have a temporary imbalance in the gut flora after taking antibiotics, it can be beneficial to eat food with probiotics and ideally supplement with a probiotic dietary supplement.
10 How can you test and analyse the gut flora?
If you want to keep track of your gut's health status, you can perform a gut flora analysis at home. With a simple home test like KÄLLA's gut flora test, you can then make informed decisions about your diet and lifestyle, based on your unique microbiome.
Your results are easy to understand and provide you with plenty of useful expert advice that can improve your digestive health and your well-being. Read more about the gut flora test here.
Understanding your gut flora is the first step toward better overall health. By making small, conscious changes, such as increasing your intake of plant-based fibres or supporting your system with high-quality probiotics after antibiotics, you can cultivate a thriving internal environment that supports a stronger body and a sharper mind.
