Intestinal dysbiosis: discover the cause of your inflammation

Did you know that 100 trillion bacteria live in our digestive tract, between 500 and 1,000 different species? Three times as many as the cells in our body!

Together, they are called intestinal microbiota, a term that has replaced the previously used "intestinal flora." Although still popular, it is considered less precise, since "flora" refers to plants, while microbiota better describes the microorganisms that inhabit the large intestine.

Bacteria from the Bacteroidetes and Firmicutes groups are the predominant ones, representing approximately 25% and 60% of the total, respectively.
In fact, the analysis of the proportion between these bacterial groups is used as an indicator of the balance and functionality of the intestinal microbiota. When this set of microorganisms is in the appropriate proportions, it performs vital functions, such as helping to metabolize certain nutrients, synthesize vitamins, regulate the immune system and protect the body against the colonization of pathogens.

We should not confuse the microbiota with the microbiome. The microbiota refers to the community of microorganisms that inhabit our body, while the microbiome includes both the genetic material (DNA) of these microorganisms and the functions they perform in the environment where they live. These microorganisms include bacteria, viruses, fungi and archaea, present in places such as the intestines, skin, mouth, vagina and other organs.

• Functions of the intestinal microbiota
• What can alter the intestinal flora? What is dysbiosis?
• How stress affects the microbiota?
• How to improve the microbiota?

Functions of the intestinal microbiota

• Digestion: The microbiota helps break down foods that the human body cannot digest on its own, such as certain types of fiber. The bacteria of the intestinal flora ferment these compounds, releasing short-chain fatty acids (such as butyrate) that are used as a source of energy by the cells of the intestine, thus promoting more efficient digestion and the correct absorption of nutrients.
• Synthesis of essential vitamins, such as vitamin K and B vitamins, which are essential for metabolic processes, red blood cell production and neuronal function. In addition, some microbes also produce neurotransmitters or precursors, such as serotonin, dopamine and γ-aminobutyric acid (GABA), which in correct amounts influence mood and prevent anxiety and depression.
• Elimination of toxins: the intestinal microbiota contributes to detoxification by breaking down and neutralizing toxins that come from food, alcohol, pollutants or metabolic products of our own body.
• Protective function against pathogens by competing with them for nutrients and space in the intestine. In addition, many beneficial bacteria produce antimicrobial substances, which inhibit the growth of harmful microorganisms, helping to maintain the balance between "good" and "bad" bacteria.
• Reinforcement of the intestinal barrier, something essential to prevent pathogens and toxins from passing through the intestinal wall into the bloodstream (a problem known as intestinal permeability and which can promote systemic microinflammation).
• Modulation of the immune system: by interacting with the immune cells of the intestine, the flora influences the immune response, promoting tolerance to non-harmful substances (such as food) and, on the other hand, helping to defend the body against infections. An imbalance in the microbiota can affect defenses and contribute to autoimmune and inflammatory disorders.

What can alter the intestinal flora? What is dysbiosis?

This can be affected by factors such as diet, antibiotic use, stress or age. The imbalance in the microbiota is known as intestinal dysbiosis and is associated with digestive problems (constipation, diarrhea, intolerances, irritable colon, bloating...), metabolic and dermatological diseases, emotional discomfort and immunological disorders or infections. It has also been scientifically proven that low-grade inflammation can end up appearing: the levels of immune cells rise, we feel persistent fatigue, muscle or joint pain, digestive discomfort and, in the long run, the probability of developing cardiometabolic diseases increases, especially in people with obesity.

How stress affects the microbiota

That the intestine is our second brain is something often mentioned and has an explanation: the nervous system extends through the tissue that lines the digestive system (referred to as the enteric nervous system) and has the ability to function autonomously, although it is in communication with the central nervous system (CNS). How? Through the gut-brain axis, a bidirectional biochemical signaling that takes place between the gastrointestinal tract and the CNS.

For this reason, you may have heard of the brain-gut axis and its relationship to stress. When the brain detects a stressful situation, it prepares the body for "fight or flight" by releasing cortisol, but it also activates the intestine through the connections of this axis, altering peristaltic movements, secretions and its function. Thus, it is common to experience diarrhea, constipation, nausea, abdominal pain or intestinal inflammation due to stress. It is also easy for emotional discomfort to be accentuated if stress is prolonged over time, since 90% of serotonin is produced in the intestine and is the well-known “happiness hormone.”

How to improve the microbiota?

One of the most effective ways to keep the intestinal flora in good condition is through a balanced diet, rich in fiber that serves as food for beneficial bacteria (from fruits, vegetables, legumes, seeds, nuts and whole grains) and in fermented foods (such as yogurt, kefir, sauerkraut or kimchi), which contain probiotics and can help bacterial diversity. 

On the other hand, we must reduce the consumption of simple sugars, as they can serve as food for certain pathogens such as Candida. We will achieve this by avoiding the unnecessary consumption of ultra-processed and sweet products, which promote the proliferation of harmful bacteria and promote intestinal and systemic inflammation.

In addition, healthy habits are essential to balance the intestinal microbiota. Leading an active life, combining aerobic exercise with strength training, improves bacterial diversity, regulates intestinal transit, promoting inflammation. However, stress management plays an equally crucial role, as chronic stress can alter the composition of the microbiota and negatively affect gut health. Deep breathing and yoga can decrease the production of cortisol (“stress hormone”), or even just taking time to rest and disconnect. The food supplements in the Emotional Balance category are an extra help to relax the body and help you combat anxiety.