How the Gut Microbiome Impacts Overall Health, Long Island Dietitian
Understand how the gut microbiome impacts overall health from a Long Island dietitian. Identify symptoms of an unhealthy gut microbiome and dysbiosis. Improve wellness and reset your gut microbiome with medical nutrition therapy. New York State Certified Dietitian-Nutritionist provides online counseling.
The Gut Microbiome and Health
What is the gut microbiome?
The microbiome is a community of microorganisms that live inside the human body. Although there are several distinct microbiomes—on the skin, in the mouth, and in our airways—the one with the greatest impact on health is in the digestive system, commonly called the gut microbiome. These microbes form a mutualistic (symbiotic) relationship with the body and contribute to the normal functioning of the digestive system as well as other organs and systems—so much so that many researchers now categorize the gut microbiome as its own distinct organ.
There are between 30 and 100 trillion microbes in our colon compared to roughly 10 trillion human cells in the entire body—meaning you have more microbes in your colon than human cells overall. Furthermore, up to 1,000 different species reside in the human gut microbiome, each playing a unique role. These microbes can be either beneficial to health or increase the risk for disease.
Humans have evolved alongside these microbes for millions of years. The gut microbiome influences various bodily processes—from digestion and immune function to central nervous system activity—starting at birth and continuing throughout life. Moreover, the microbiome is dynamic, changing in response to environmental factors such as diet, exercise, medication, and other exposures. Much like a fingerprint, the composition of intestinal microbes is unique to each individual, shaped largely by dietary choices and overall diversity of foods selected.
The Importance of The Microbiome in Health Promotion
The microbiome plays a crucial role in human health and wellness. Changes in the development or composition of the gut microbiome directly affect the immune system and may be a driving factor in nearly every chronic inflammatory disease.
Your gut microbiome interacts with numerous body systems, supporting functions in the:
- Digestive system
- Immune system
- Nervous system
- Endocrine system
Through these interactions, the gut microbiome and its metabolites contribute to protection against various diseases.
The microbiome can impact a wide range of health issues:
- Cardiovascular disease
- Diabetes and endocrine disorders
- Obesity
- Irritable bowel syndrome
- Inflammatory diseases
- Autoimmune disease
- Sleep disorders
- Brain development and Brain health
How to Develop or Restore a Healthy Microbiome
A Whole-Food, Plant-Based, Flexitarian Nutrition Plan
Since these microbes live deep within our bodies, they rely on what we feed them. In essence, the amount and diversity of these microorganisms are directly influenced by our diet—they thrive on what we cannot digest: fiber.
Foods to Eat
Focus on selecting minimally processed foods, including:
- Vegetables, including starchy vegetables
- Whole Grains
- Legumes such as beans and lentils
- Fruit
- Nuts
- Seeds
- Healthy fats such as olive oil
Foods to Avoid:
Aim to avoid ultra-processed foods, as well as foods high in saturated and trans fats.
How a Dietitian and Nutrition Therapy Will Help You Establish a Healthy Microbiome
Medical nutrition therapy includes:
- Education on gut health and the microbiome
- Analyzing your current diet to identify foods that promote unhealthy microbial growth
- Recommending foods that support a healthy microbiome
- Promoting fiber intake
- Considering your food preferences
- Tailoring recommendations based on your specific health concerns,
dietary restrictions, and lifestyle factors.
As a Registered Dietitian Nutritionist (RDN) in New York, I work with patients to help them improve their well-being through dietary interventions. I can help you establish a healthy microbiome with online nutrition therapy and a personalized program.
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