Decreased Gut Bacteria Can Cause Health Problems

Good bacteria, known as microbiota, in your intestines is an important part of maintaining good health. Microbiota impacts your immune system and metabolism, and when there are diminished levels of good bacteria, it’s more likely that you’ll get sick.  In fact, research studies have shown that the level of microbiota is directly related to risk factors for various gastrointestinal diseases as well as obesity and diabetes.

So, if you want to avoid health problems, it’s important that you maintain the right balance of good bacteria in your gut.  Too often people have low levels of good bacteria and high levels of bad bacteria because of their unhealthy diet.  Having ample microbiota protects your intestinal walls from irritants that can cause inflammation - weakening your intestinal wall and making it more permeable.  When your intestinal wall is too weak and permeable, it allows large protein molecules to pass through into your bloodstream.  These protein molecules are then seen as foreign substances by your body and are attacked by your own immune system. This is also known as autoimmune disorder and is the cause of many health problems that are very difficult to diagnose.  For this reason (amongst others) having a proper balance of gut bacteria is essential for your health.

Until recently, improving your diet was the only way to promote good gut bacteria.  However, according to a recent study, exercise has also shown to improve intestinal health by increasing gut bacteria diversity.

Basis of the Research Study

The study looked at 40 professional rugby players while they were in a training program preparing for the upcoming season.  During this time the players followed a strict diet, so that they could get in good shape for the new rugby season.

There were two control groups:  the first control group were non-athletes who had relatively high body mass index (BMI), and the second control group were also non-athletes who had lower BMI scores and were the same age as the testing group (rugby players).

Higher Exercise Levels Increases Bacteria Diversity

Through this research study, it was found that the athletes had a larger variety of gut microbiota compared with the control groups.  The highest gut bacteria variety was found in the athletes, followed by third control group of men with lower BMI scores, and the control group of inactive men with the highest BMI scores had the least variety of good bacteria in their gut.

Additionally, it was found that the athletes had larger amounts of Akkermansiaceae, which is a specific kind of good gut bacteria that has been linked with protecting your body from metabolic disorders and obesity.

For this research study, the participants were asked to fill out a questionnaire that looked at their eating history over the previous four weeks.  And based on the dietary questionnaires, the athletes ate a larger variety of foods from all food categories, compared to the control groups.  A large portion of the athlete’s dietary food consisted of various proteins which averaged out to be about 22% of their total caloric intake.  On the other hand the control groups only consumed 15 - 16% of protein in their diets.  The athletes also ate more fruits and vegetables during their meals, and fewer snacks throughout the day compared to the control groups.

Exercise and Diet are Both Important

This study shows that exercise plays an important role in maintaining healthy bacteria in your gut.  Although proper diet is still key in promoting microbiota, to ensure a healthy balance of gut bacteria, you shouldn’t neglect exercise, as it’s been shown to be beneficial as well.

If you want to achieve optimal gut health, make sure that you follow a healthy balanced diet that’s comprised of whole foods and don’t skimp out on exercising.

P.S.  As the article points out, having a health gut environment is key to optimal health, and eating a healthy diet and exercising is best approach.  However, if you aren’t able to get all the necessary nutrients from whole food that promote gut friendly bacteria, supplementing with high quality probiotics can provide you with additional support needed to boost your gut health.