Gut microbiota: its importance for health and how to keep it balanced

The gut microbiota is composed of over 100 trillion microorganisms and plays a central role in maintaining overall health, influencing fundamental processes such as digestion, metabolism, the immune system, and even our behaviour. In addition to aiding the absorption of essential nutrients, the microbiota also regulates the immune response, making it vital for the body's balance. Taking care of the gut microbiota is not limited to digestion, but also directly reflects on physical and emotional well-being.

What is the intestinal microbiota?

The intestinal microbiota is a diverse community of microorganisms, including bacteria, fungi, viruses and parasites, which inhabit the gastrointestinal tract. It is estimated that in a 70kg person, the gut microbiota weighs around 200 grams. These microorganisms perform essential functions such as producing vitamins, modulating the immune system and protecting against pathogenic microorganisms. The microbiota is present not only in the gut, but also in other areas of the body, such as the skin, respiratory system and genitals. However, it is important to distinguish between microbiota (the set of microorganisms present in a given region) and microbiome (the set of genes of these microorganisms) (Anand, 2018).

The symbiotic relationship between the body and the microbiota

The interaction between the microbiota and the human organism is symbiotic. This means that the microorganisms' needs and ours are interconnected. Contrary to the traditional view, which sees bacteria as threats, we must recognise that most of these microorganisms are beneficial and essential for the proper functioning of the body, helping with digestion, the production of nutritional substances and the regulation of the immune system. Our health depends on this mutual interaction (Dinan, 2017).

Essential functions of the intestinal microbiota

The gut microbiota performs several vital functions, including:

• ProtectionHelps protect the intestine against pathogenic microorganisms by competing for nutrients and space and generating antimicrobial substances.
• Production of metabolitesProduces short-chain fatty acids and other substances that are essential for gut and nervous system health.
• Regulation of the immune systemModulates the immune response, helping to prevent autoimmune diseases and allergies.

Dysbiosis (microbiota imbalance) has been linked to a range of health conditions, including metabolic disorders, cardiovascular diseases, neurological problems, and even skin conditions like acne. Therefore, maintaining the balance of the gut microbiota is crucial for ensuring the proper functioning of the body as a whole (Fan et al., 2021).

Factors that influence the composition of the intestinal microbiota

Several factors can affect the composition of the intestinal microbiota, including diet, use of medication (such as antibiotics), environment and lifestyle. In addition, genetics, age, gender and health history also play important roles. The microbiota evolves throughout life and is particularly shaped by early life experiences, such as the type of birth and diet in the first few months.

Development of the intestinal microbiota: essential factors

The formation of the intestinal microbiota begins during pregnancy, with the transmission of microorganisms from mum to baby. The type of birth (vaginal or caesarean) influences the type of microbiota transmitted to the baby. As well as providing beneficial microorganisms, breast milk contains prebiotics that help develop a healthy microbiota. The introduction of solid foods also contributes to bacterial diversification. By the age of three, the baby's microbiota stabilises, forming the basis for the adult microbiota. Exposure to the environment, contact with animals and socialising with other children favours the formation of a more diverse and healthy microbiota.

Promoting healthy intestinal microbiota

Maintaining a balanced gut microbiota is essential for digestion, the immune system and metabolism. Although the following practices can benefit most people, it is important to personalise each approach according to individual needs. If you have digestive difficulties or imbalances, it is advisable to seek professional guidance. Some general guidelines include:

• High-fibre food consumption: Foods such as fruit, vegetables, tubers and whole grains favour intestinal transit and bacterial diversity.
• Avoid processed foods and refined sugarsProcessed foods and those rich in refined sugars favour the growth of harmful bacteria and contribute to the imbalance of the intestinal microbiota.
• Sources of healthy fatsMonounsaturated fats and omega-3 fatty acids help reduce inflammation and promote the balance of the microbiota. Include extra virgin olive oil, avocado, oily fish and nuts.
• Fermented foodsNatural yoghurts, kefir and sauerkraut are rich in probiotics, which help to improve and balance the intestinal microbiota.
• Regular physical exerciseRegular practice favours intestinal motility and contributes to efficient digestion.
• I am adequateAdequate rest is essential for the balance of the microbiota and the digestive system.
• Stress reductionChronic stress negatively affects the intestinal microbiota. Practices such as yoga and meditation can help reduce the effects of stress.

Visceral Osteopathy and intestinal health

Visceral Osteopathy aims to improve the functionality of the digestive system and relieve tensions in the structures supporting the intestinal organs, such as fascia and ligaments. By optimising intestinal motility and reducing inflammation, Visceral Osteopathy can contribute to creating a more favourable environment for the balance of the gut microbiota. Thus, approaches such as Visceral Osteopathy can have a positive indirect impact on gut health (Mancini et al., 2021).

Understanding the gut microbiota from an integrative perspective

Intestinal microbiota health is fundamental for the overall functioning of the body and for the prevention of various health conditions. Maintaining a healthy lifestyle, with a balanced diet, regular physical exercise and good stress management, is essential to ensure the balance of the microbiota.