Everything about your microbiome

Your intestines are home to trillions of bacteria, which together with viruses, yeasts and fungi form your microbiome. All these bacteria have a major impact on your life and how you feel. And they do a great job! For example, the microbiome helps keep your intestinal wall healthy. It also trains your immune system, which makes you less likely to get sick and helps you get better faster.

What does your microbiome look like?

All those bacteria together weigh about half a kilo. Scientists are getting better and better at understanding what goes on in our inner ecosystem. New techniques allow us to map our microbiome in detail. As a result, we know that our microbiome is as unique as a fingerprint. The appearance of your microbiome depends on various factors: birth, genes, age, environment and use of medication. Everything plays a role.
You have some control over the composition of your microbiome. Getting enough exercise, sleeping well and relaxing sufficiently all contribute to a healthy microbiome. But diet is the most decisive factor. What we eat is also on the menu for our bacteria.
The bacteria in your stomach love fibre. Fibre is found in vegetables, fruit, legumes and wholemeal products. By eating a lot of these, you help the good bacteria do their job. It is good to have many different strains of bacteria in your stomach. Eating lots of different types of fibre is the best way to take care of your microbiome and take charge of your own health. A diet high in sweet and fatty processed products makes the microbiome a lot less versatile. What's more, it feeds the ‘bad’ bacteria.

What does the microbiome do for you?

Our microbiome has a major influence on us. You feed it every day with what you eat and in return the bacteria do their work for you. But what exactly do they do?

The bacteria in your intestines digest sugars and extract nutrients from your food. They break down indigestible pieces of fibre to extract energy from them. All kinds of useful substances are released during this process. These substances keep the intestinal wall in good condition and help ensure smooth bowel movements.

The bacteria are in constant contact with your immune system. Together they react to incoming pathogens and viruses. This is how the microbiome regulates the immune system. The immune system must react alertly to intruders, but not too fanatically, because that can cause an allergic reaction. A healthy and diverse microbiome reduces the risk of chronic inflammation, allergic reactions and autoimmune diseases.

The bacteria in your intestines influence your behaviour, illness and mood. This is because they send signals to the nervous system. This contact is a two-way street. Stress hormones (such as cortisol) also affect the composition of the microbiome. Just think of constipation or diarrhoea just before an exciting performance.

Your second brain

Your brain is connected to your intestines by the longest cranial nerve in the body, the vagus nerve. The intestines and brain communicate with each other via this nerve. That is why your intestines are also called your second brain. We are learning more and more about the direct relationship between the microbiome, the intestines and the brain.

Your stomach and your brain are constantly communicating about your well-being, when you feel hungry, full or are experiencing stress. And when you need to go to the toilet. The intestines can also sound the alarm. For example, in the case of spoiled food. When the bacteria recognise the bad food, they want to get rid of it as quickly as possible. The vagus nerve lets the brain know immediately. In response, the intestine receives a signal to contract. With a bit of luck, you can just sprint to the toilet in time.

In short, the microbiome is an incredibly important organ. If you keep your microbiome in good condition, those billions of bacteria can take the best care of you.