Knowing how to care for your gut microbiome is essential for maintaining good digestive health and supporting the body’s functioning. Trillions of microorganisms live in our gut and play a role in processes related to digestion, nutrient absorption, and immune system activity.
Although its composition varies from person to person, certain dietary and lifestyle habits can influence its balance. Understanding which factors affect these microorganisms and how to promote their diversity is the first step toward maintaining gut health.
What is the gut microbiome and what is its function?
The gut microbiome is the collection of microorganisms that inhabit our gut, primarily bacteria, though it also includes viruses, fungi, and other microorganisms.
Far from being harmful, many of them perform functions that are essential to the body. They help ferment components of food that we cannot digest on our own and produce substances such as short-chain fatty acids, which are linked to maintaining gut health.
In addition, the microbiota interacts with the immune system and contributes to the functioning of the intestinal barrier, which helps regulate the passage of substances from the intestine into the body.
When changes occur in the composition or activity of these microbial communities, we refer to this as intestinal dysbiosis. This phenomenon has been linked to various health problems, although not all changes in the microbiota lead to disease, nor is there a single “ideal” composition that applies to everyone.
How to care for your gut microbiome through diet
Diet is one of the factors that most influences the composition of the microbiota. A varied diet, rich in fiber and plant-based foods, provides various nutrients that can be utilized by gut microorganisms.
Eat foods rich in fiber and prebiotics
Dietary fiber is especially important because certain gut bacteria can ferment it and use it as a source of energy.
Foods such as legumes, whole grains, fruits, vegetables, and nuts help increase the variety of fibers in the diet.
Some of these substances have a prebiotic effect. Prebiotics are compounds that certain microorganisms selectively use and that provide health benefits.
Among the best known are inulin and fructooligosaccharides (FOS), which are found in foods such as chicory, garlic, onions, and leeks.
It’s best to increase your fiber intake gradually, especially if your usual diet is low in fiber, to avoid discomfort such as gas or bloating.
Incorporate fermented foods
Fermented foods can also be part of a diet focused on gut health.
Yogurt with live cultures, kefir, and certain fermented vegetables contain microorganisms associated with their production process.
However, not all fermented foods contain live microorganisms at the time of consumption, and not all can be considered probiotics. To qualify as probiotics, the microorganisms must be present in adequate amounts and have evidence of health benefits.
That’s why it’s important to distinguish between consuming fermented foods as part of a varied diet and using probiotics for a specific purpose.
Other habits for a healthy gut microbiome
In addition to diet, lifestyle can influence the gut environment.
Regular physical activity has been linked to differences in the composition and diversity of the microbiota. Walking, engaging in moderate exercise, or maintaining an active lifestyle are habits that promote overall health.
Rest also deserves attention. Sleep and circadian rhythms have a complex relationship with the gut microbiome, although research is still ongoing into how these interactions influence health.
Furthermore, it is important to avoid the unnecessary use of antibiotics, as these medications can alter the gut microbiota. When they are necessary, they should be taken as prescribed by a doctor—without interrupting or modifying the treatment on your own—and a probiotic should be taken to restore the gut flora.
Staying well-hydrated and reducing your regular consumption of ultra-processed foods of low nutritional quality can also contribute to a more balanced diet.
Probiotics and prebiotics: what role do they play in microbiota health?
When researching how to care for the gut microbiota, it is common to come across references to probiotics and prebiotics. Although both concepts are related to gut health, they serve different functions.
Probiotics are live microorganisms that, when taken in adequate amounts, provide health benefits. Their effects depend on the strain used, the amount consumed, and the purpose of their consumption.
Prebiotics, on the other hand, are substances selectively utilized by certain microorganisms, promoting microbial activities that are beneficial to the body.
At ROBIS, we offer Robis Probiotics, a dietary supplement that combines microorganisms of the genera Lactobacillus and Bifidobacterium with short-chain fructooligosaccharides (FOS), as well as calcium and vitamin C.
Another product in our catalog is Levavida, which contains Lactobacillus acidophilus, chicory inulin, and brewer’s yeast, along with other nutrients.
These examples illustrate the various ingredients used in dietary supplement formulations related to gut health. However, the presence of bacteria or prebiotic fibers does not guarantee that a supplement will produce a specific effect. The evidence must be evaluated based on the formulation, the amounts used, and each individual’s characteristics.
How to tell if your gut microbiota is imbalanced
The composition of the microbiota can be altered by factors such as diet, infections, certain medications, or some diseases.
Sometimes, people with digestive problems experience bloating, gas, abdominal pain, or changes in bowel movements. However, these symptoms alone are not sufficient to diagnose a disturbance in the microbiota, as they can have numerous causes.
Nor is there a routine test that can universally determine whether a person has a healthy microbiome. Commercial microbiome tests do not always provide results with proven clinical utility.
If symptoms are persistent, severe, or accompanied by signs such as unintentional weight loss, blood in the stool, or fever, it is necessary to consult a healthcare professional.
Caring for your microbiota starts with daily habits
Learning how to care for your gut microbiota involves paying attention to your diet, maintaining an active routine, getting adequate rest, and using medications responsibly.
Dietary supplements can be part of certain nutritional strategies, but they should always be considered a complementary resource and not a substitute for healthy habits.
At ROBIS, we’ve been developing and manufacturing dietary supplements for over 40 years, carefully selecting ingredients and operating under strict quality controls. If you’d like to learn more about our formulations, you can browse our catalog of products for digestive wellness and find out more about the ingredients we use.
Frequently asked questions about caring for your gut microbiome
How long does it take to improve gut microbiota?
The composition of the microbiota can change within a few days when dietary habits are modified. However, there is no universal timeframe for achieving clinical improvement, as it depends on habits, health status, and individual characteristics.
What foods are good for the gut microbiota?
Legumes, fruits, vegetables, whole grains, and nuts provide different types of fiber. Fermented foods such as yogurt with live cultures or kefir can also be included, always as part of a balanced diet.
Is it necessary to take probiotics to support gut microbiota?
No. In healthy people, a varied diet and healthy habits form the foundation of gut health. Probiotic supplements may have specific uses, but they are not necessary for everyone, nor do they replace a proper diet.
What is the difference between gut microbiota and the gut microbiome?
The microbiota is the collection of microorganisms present in the gut. The microbiome is a broader concept that includes their genes and, depending on the definition used, the environment in which they live and their interactions.
Do antibiotics affect the gut microbiota?
Yes. Antibiotics can alter the composition of gut bacteria, although their effect depends on the medication and the duration of treatment. They should be taken only when prescribed by a healthcare professional.
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