If you had to bet if genetics or diet played a bigger role in influencing your gut microbiome which would you choose? One study provided insight to just how powerful your diet is at influence your gut microbiome. Over 1000 people which included hundreds of identical and non-identical twins were studied. Researchers were investigating the effects of lifestyle factors and genetics on your gut microbiome.
It was found that genetics did not influence much about the types of microbes which live in your gut. Twins shared 34% of the types of bacteria in their gut while people who were unrelated shared 30%.What determines your gut microbiome is largely what types of good bacteria or probiotics which you include in your diet as well as the amount of fibre.
The microbes in your gut have such an impact on your metabolism that two people who eat the same meal will have different responses in their body to that meal. Postprandial or post meal effects of a high fat meal could cause one person to have normal levels of fat circulating in your blood while another person eating that same meal could result in unhealthy elevation of fat in your blood after a meal. The same effects were seen in a high sugar meal.
An unhealthy gut microbiome was evident when people ate a diet high in added sugar, salt, low fibre, high in red meat and processed meats. In contrast, the type of diet which was linked to a healthy gut microbiome with lower levels of sugar and fat spikes after a meal was one rich in plant foods, unsaturated oils like extra virgin olive oil, yoghurt, wholegrains, and seafood.
This healthier diet promoted positive bacteria for the health of your body such as Prevotella copri and Blastocystis spp. Which helped control blood sugar levels. These good bacteria also help to reduce the fat around your organs which promotes heart health.
Take home message: This study exposes the power you have over your health. By choosing a diet which is beneficial to developing a healthy gut microbiome you are providing an essential component to optimising your overall health and wellbeing.
Reference:
Asnicar F, Berry SE, Valdes AM, Nguyen LH, Piccinno G, Drew DA, Leeming E, Gibson R, Le Roy C, Khatib HA, Francis L, Mazidi M, Mompeo O, Valles-Colomer M, Tett A, Beghini F, Dubois L, Bazzani D, Thomas AM, Mirzayi C, Khleborodova A, Oh S, Hine R, Bonnett C, Capdevila J, Danzanvilliers S, Giordano F, Geistlinger L, Waldron L, Davies R, Hadjigeorgiou G, Wolf J, Ordovás JM, Gardner C, Franks PW, Chan AT, Huttenhower C, Spector TD, Segata N. Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nat Med. 2021 Jan 11. doi: 10.1038/s41591-020-01183-8.
