In ‘Gut Bacteria: The Microbes We Simply Cannot Live Without’ we discussed the important functions of the 100 000 billion bacteria living in our bodies, the balanced (symbiotic) or often imbalanced (dysbiotic) relationship we have with these bacteria and how each of us harbours our own unique ‘gut fingerprint’.
In this article, we discuss the bacteria’s amazing ‘bounce back’ ability and the affects we can have on the stability of our microbiota every single day — consciously and unconsciously.
With knowledge comes power.
In consciously adjusting the bacterial community, or microbiota, we can potentially improve our overall health.
Stability and Change: an Ongoing Balance
Research shows that the make-up of our gut microbiota is stable throughout adult life. We have the same types of bacteria in the same amounts. However, this is not indicative of all of our bacteria. Only some of the bacteria are stable. In fact, one study showed that an average of 40% of the microbial strains varied over five years. Potentially, 60% of our gut bacteria are stable.1
We have also discovered that the gut microbiota is complex and dynamic and has the ability to make sudden changes and stabilise according to the pressure of various factors.1 Pressures we submit them to every day.
What can Disturb or Change the Microbiota?
The daily challenges that may alter the balance and composition of the microbiota include:
• ageing
• genetics
• diet
• lifestyle
• health status
• antibiotic use
• inflammation
• surgery
• drug treatments
• travel & travel associated illness
• hygiene
• stress
• metabolic dysfunction
• socioeconomic conditions
• geographical location
• disease states.
Can the Bacteria always Bounce Back?
The ability for the microbiota to stabilise after an insult or change to their environment is crucial for the bacteria and our health. They have the ability to bounce back when faced with many daily pressures; however, it is the constant, extreme or specific conditions we face that push the bacteria towards a disease-associated composition.1
This is evident in obese individuals, whose ongoing Westernised diet and lifestyle have shifted the microbiota to an unbalanced composition, disturbing the body’s metabolism.1
Another example is autism, with research showing many children having an altered microbiota, which may cause behavioural and physical disturbances.2
A person with inflammatory bowel disease may have an altered pro-inflammatory composition forced upon it by the inflammatory processes in place.1
The length of time it takes to return to the stable original state, if ever, also differs from person to person. One study showed that infections, such as travellers’ diarrhoea, might affect the gut microbiota composition for at least 3 months. Additionally in this study, the affected bacteria were replaced with their relatives who performed the same function — the composition had changed but the functionality of the microbiota remained.3
Delayed or permanent changes to microbial stability are also linked strongly to antibiotic use.
The Antibiotic Debate
Researchers have long discussed the temporary effects of antibiotics on the gut microbiota- that there will be a complete recovery to their original state.
However, as we learn more about this complex microbial world, studies are now saying that some bacteria species do not recover for months after treatment and antibiotics may cause long-term changes in diversity and permanent changes to the microbiota structure.
Systemic use of antibiotics may also create space and encourage growth of antibiotic and treatment resistant bacterial strains — our own little ‘superbugs’.4-6
A Key Element – Diet
A change in diet can dramatically and rapidly change our bacterial composition. Not only that — changes can be seen within a day!1
This rapid and achievable change in composition provides us with the ability to encourage a more beneficial microbiota through diet alone.
Changing to a plant- based diet, an animal-based diet, increasing or reducing fibre, fat or sugar all greatly affect the bacterial composition with different bacteria groups affected by short term or long term dietary changes.1,4
So how does this help us?
Well fibre, for example, generally has a positive effect on the gut microbiota, whereas highly processed Westernised foods have a detrimental effect. A plant-based diet promotes different bacterial species to an animal-based diet.1
Changing to a more healthy microbial promoting diet will depend on your lifestyle, current diet, philosophy, state of health and, of course, the starting material- your known ‘gut fingerprint’ or current state of balance or imbalance.
Faecal microbial analyses, available through health practitioners, are technologically advanced and can provide you with a good idea of your current composition and will alert you to any imbalances.
Whether you make changes based on symptoms, health choices or faecal testing the beauty of our gut bacteria is they will rise to the occasion rapidly, if we look after them.
References:
1. Quercia S, Candela M, Giuliani C, Turroni S, Luiselli D, Rampelli S, et al. From lifetime to evolution: timescales of human gut microbiota adaptation. Front Microbiol. 2014 Jan;5:587.
2. Angelis M De, Piccolo M, Vannini L, Siragusa S, Giacomo A De, Serrazzanetti DI, et al. Fecal Microbiota and Metabolome of Children with Autism and Pervasive Developmental Disorder Not Otherwise Specified. PLoS One. San Francisco: Public Library of Science; 2013 Oct;8(10).
3. David LA, Materna AC, Friedman J, Campos-Baptista MI, Blackburn MC, Perrotta A, et al. Host lifestyle affects human microbiota on daily timescales. Genome Biol. 2014 Jan;15(7):R89.
4. Clemente JC, Ursell LK, Parfrey LW, Knight R. The impact of the gut microbiota on human health: an integrative view. Cell. 2012 Mar 16;148(6):1258–70.
5. Quigley EMM. Gut bacteria in health and disease. Gastroenterol Hepatol (N Y). 2013 Sep;9(9):560–9.
6. Panda S, El khader I, Casellas F, López Vivancos J, García Cors M, Santiago A, et al. Short-term effect of antibiotics on human gut microbiota. PLoS One. 2014 Jan;9(4):e95476.