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The term "gut microbiome" is used to describe the variety of microscopic organisms that reside within the digestive system. They are a critical component of our digestive system, as well as impacting immunity and general health. Any disturbance in gut microbiome health can influence digestion, food absorption, metabolism and even your mood. There has also been a greater interest in disorders of the gut and studying more about the correlation with the function of the microbiome over the last few years.
In this blog, an experienced medical gastroenterologist in Hebbal, Bengaluru explains the science of gut microbiome health and gut microbiome test. We also share evidence-base and practical tips to improve gut bacteria.
Synopsis
What is the Gut Microbiome?
The gut microbiome consists of trillions of microbes, i.e., bacteria, viruses, fungi, and other microbes. They inhabit the digestive tract, and the greater part of them live in the large intestine. The microbiome of every individual is determined by many factors such as genetics, birth delivery, environment, diet, and medicines. It also keeps changing throughout life depending on different circumstances.
Why the Gut Microbiome Matters?
A balance gut microbiome health is responsible for several important processes:
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Digestion: Helps break down complex carbohydrates and fibres the body can't digest on its own.
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Nutrient absorption: Produces short-chain fatty acids and helps absorb minerals like calcium and magnesium.
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Immune protection: Intercommunicates with immune cells to regulate inflammation and guard against infection.
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Mental health: Interacts with the brain through the gut-brain axis, influencing mood and stress.
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Chronic disease prevention: Imbalances have also been linked with diseases like obesity, type 2 diabetes, and autoimmune disease.
What Disrupts Microbiome Balance?
The gut microbiome is fragile, and sometimes, if the balance is disrupted, it may lead to dysbiosis, a harmful alteration in microbial balance. Disturbance may appear as bloating, constipation, fatigue, or even skin disorders. Maintaining your gut microbiome health is not only crucial for digestion, but also for your health in general.
There are some modern factors that can disturb the usual gut microbial diversity:
The consumption of antibiotics, especially when repeated or inappropriate
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Low fibre foods
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Persistent stress affects hormone and gut motility
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Irregular sleep patterns, which may alter microbial rhythms
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Gut infection or long-standing gastrointestinal disease
Gut Microbiome Test
Gut microbiome test is a great way to discover precisely what's happening in your colon. The test determines the quantity and quality of bacteria and other microbes in your stool. It is still a new field, but it is now popular as a tool to test for symptoms related to your gut and general gut health.
What does Gut Microbiome Test Looks for?
Most commonly, a gut microbiome test starts with a home stool sample kit. The sample is sent to a laboratory for testing via genetic sequencing. The results are used to give information about the gut microbiome health. It can identify patterns that might be connected with a symptom of bloating, food intolerance, or irregular bowel movement.
The test checks:
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The balance of microbes within the gut
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Relative amount of good versus potentially harmful bacteria
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Markers of inflammation or imbalance
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Presence of specific strains of bacteria implicated in digestion, immunity, and even mood regulation
When a Gut Microbiome Test May Be Helpful
You might be interested in checking whether you have mysterious digestive issues or signs that suggest your gut bacteria are imbalanced. A gut microbiome test doesn't diagnose a disease by itself, but it can be beneficial when attempting to solve the symptoms of poor gut health and guide subsequent treatment or lifestyle changes. The following are conditions for which you can have a test:
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Recurring bloating or gas
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Irregular bowel movements such as diarrhoea or constipation
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Previously undiagnosed food intolerance
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Skin problems such as acne or eczema
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Chronic fatigue or mood swings
Restoring the Gut Microbiome
The gut microbiome is extremely dynamic. It can shift over time and lose its balance when you are not taking proper care of your digestive system. But it can heal with good habits as well. If the microbial balance has been disrupted due to illness, antibiotics, or unhealthy eating, there are a number of methods to help it heal. Discussed here are some tips to improve gut bacteria naturally:
Increase the Amount of Fibre-Rich Foods in Your Diet
One of the most important nutrients needed for a well-functioning digestive system is fibre. Fibre feeds the good bacteria and aids in their development by quantity and type. These foods encourage an environment where your gut microbes can best function and work towards improving gut bacteria diversity and function. Some high-fibre foods to include:
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Vegetables like spinach, carrots, and broccoli
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Fruits like apples, bananas, and berries
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Whole grains like oats, brown rice, and millets
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Legumes like lentils, chickpeas, and beans
Include Fermented Foods in Your Routine
Fermented foods are probiotics' natural sources. They have live bacteria that can support gut health. Repeated intake can restore beneficial strains to the gut. These foods can restore gut flora naturally after using antibiotics or treating gut illness.
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Curd or yoghurt
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Buttermilk
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Idli and dosa made from fermented batter
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Kimchi or sauerkraut
Reduce Processed and Sugary Food
Ultra-processed foods and added sugar can lower microbial diversity and favor the growth of unhealthy bacteria. Reducing packaged snacks, sweet beverages, and refined carbohydrates can open space for healthier food choices that feed your microbiome.
Foster Gut Health through Lifestyle Practices:
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Diet matters, but it's not the sole consideration. A healthy lifestyle is also crucial.
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Sleep well: Get 7–8 hours of good-quality sleep each night. Inadequate sleep can harm the microbiome.
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Control stress: Chronic stress can change gut motility and microbial content. Try mindful breathing, yoga, or regular exercise.
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Be active: Moderate exercise increases a healthier microbiome.
Conclusion
The gut microbiome is at the center of your digestive process and impacts a variety of body functions thereafter. When it's imbalanced, the impact can manifest in more than just your gut, from mood swings to chronic fatigue. The good news is that by including healthy foods for gut microbiome, lifestyle, and medical support, it's possible to nurture and restore the proper gut environment.
In case of recurrent digestive issues or symptoms that could relate to impaired gut health, contact our specialists at the Gastro department in Manipal Hospitals, Hebbal Unit. They will guide you through the root cause and direct you towards personalized solutions for long-term gut health.
FAQ's
Health of gut microbiome refers to diversity and harmony of microbes in your gut. A healthy balance of microbiome supports digestion, boosts immunity, and shields you against disease.
You can enhance gut bacteria by consuming more fiber-rich and fermented foods, limiting processed food, controlling stress, and exercising regularly. These practices make good bacteria flourish.
A gut microbiome test examines your stool to determine the kinds and proportions of microbes in your gut. It can show imbalances responsible for digestive or immune problems.
Restoring gut flora naturally involves eating probiotics like curd or buttermilk, high-fibre foods, and avoiding processed items. Sleep, exercise, and hydration also support microbial recovery.
Common signs include bloating, constipation or diarrhoea, fatigue, frequent infections, food sensitivities, and skin issues. These may signal an imbalance in your gut bacteria.
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