Why the Gut Microbiome is Critical in Decreasing Inflammation
Chronic, low-grade inflammation is now believed to be the root cause of many modern diseases, such as autoimmune disorders, heart disease, diabetes, cancer, and more. While inflammation can sometimes serve a useful purpose in our bodies, mounting evidence shows that unchecked, systemic inflammation is extremely detrimental to overall health.
Fortunately, research is emerging on the power of the gut microbiome to reduce harmful inflammation. The gut microbiome refers to the trillions of bacteria, viruses, and fungi that inhabit our gastrointestinal tract. Far from being passive bystanders, these microbes play an active role in regulating many aspects of physiology, including immune function and inflammatory processes.
Here’s why paying attention to the gut microbiome may be one of the most effective ways to decrease inflammation and improve health:
Directly Interacts With the Immune System
The gut houses over 70% of our immune cells. The microbes dwelling there have direct contact with this immune tissue, essentially "training" immune cells to respond appropriately. Beneficial microbes promote an anti-inflammatory environment. However, when harmful microbes dominate, pro-inflammatory signaling increases. By nurturing a diverse, healthy microbiome, we allow beneficial microbes to flourish and keep inflammation at bay.
Suppresses Harmful Bacteria and Viruses
Many disease-causing microbes also spark rampant inflammation when they infiltrate and overwhelm the gut. A well-balanced microbiome forms a protective barrier that prevents these invaders from taking over and wreaking inflammatory havoc. The good microbes basically “crowd out” the bad guys through competition. A diverse microbiome with lots of beneficial species keeps inflammation down by limiting pathogens.
Improves Intestinal Barrier Function
The gut lining contains trillions of cells that provide both a physical and chemical barrier between us and the outside world. This barrier gets damaged fairly easily from things like chronic stress, medication use, infections, or poor diet. When the barrier becomes leaky, bacteria and toxins can flood into the bloodstream, activating full-blown immune responses.
Boosting populations of protective microbes via probiotics or fermented foods can strengthen intestinal defenses and repair leaks. This takes pressure off the immune system and reduces inflammation.
Produces Anti-Inflammatory Compounds
Certain beneficial microbes create their own anti-inflammatory molecules that directly counteract inflammatory processes in the body. Several common probiotic strains produce antioxidants, nitric oxide, polysaccharide polymers, and short-chain fatty acids, which can all reduce inflammation. Nutrient-dense diets provide the fuel these microbes need for manufacturing inflammation-fighting substances.
Mitigates Autoimmune Reactions
Many researchers now believe autoimmunity originates from an unbalanced microbiome. When gut microbes are disturbed, the immune system misfires and attacks the body’s tissues. Correcting microbiome irregularities through diet, lifestyle changes, or probiotics may help re-educate rogue immune cells and reduce autoimmune flare-ups.
Affects Obesity and Metabolic Health
Obesity generates a low-grade inflammatory state that drives numerous downstream illnesses. Animal and human studies reveal the microbiome’s pivotal role in obesity. An imbalanced gut microbiome promotes weight gain and metabolic dysfunction in many ways, including altered calorie extraction from food, increased appetite signals, impaired blood sugar control, dysregulated lipid metabolism, and activation of pro-inflammatory immune responses. Supporting a healthy microbiome is critical for maintaining a healthy weight and metabolic function, which in turn keeps inflammation down.
It May Reduce Neuroinflammation
Emerging research highlights a strong link between the gut microbiome and brain inflammation. Gut microbes produce neurotransmitters like serotonin and dopamine, which influence emotions and mental health. They also activate signaling pathways that reduce inflammation in the brain. Animal studies show probiotic supplementation and fecal transplants can lessen neuroinflammation and anxiety. More human research is still needed, but influencing the gut microbiome appears promising for relieving inflammation underlying psychiatric issues.
The Takeaway
The gut microbiome plays an indispensable role in controlling inflammation throughout the body. Supporting a diverse, resilient microbial community through probiotic foods, supplements, and lifestyle habits like stress management, regular exercise, and ample sleep offers immense potential for reducing inflammation-fueled disorders.
