Written by: Renee Korczak Ph.D., RDN
The term “microbiome” is nothing new. If you’re on social media and interested in health and wellness, there is no doubt in my mind that the terms “gut health” and “microbiome” have popped up on your feed.
So, what is the microbiome, and what’s the deal with being a “microbiome mom”? Before we dive in, I think it’s important to understand some basics.
What Is the Microbiome?
Microorganisms are everywhere in and on your body, and some of those microorganisms assemble in your gut rather than your skin. In fact, the human body’s largest population of microorganisms (including bacteria) resides in the intestines and is commonly referred to as “gut microbiota.” Inside those gut microbiota are genes programmed to perform a job within your body. This collection of genetic information is the microbiome.[1]
What Factors Influence Microbiome Composition?
Interestingly, the human gut contains more than 100 trillion microorganisms, and the composition of these microorganisms is unique from person to person. Through scientific research, we now understand that several factors influence gut microbiota composition, including: [1-3]
- Diet
- Cooking methods
- Medication
- Environment
- Lifestyle
- Genetics
- Mode of delivery
This is such a fascinating area of research! I’ve spent a good chunk of my career trying to understand how specific nutrients, such as dietary fiber, influence gut microbiota and support overall digestive health.
How Your Gut Microbiota Evolves as You Age
As a mother of two young children, I find this topic even more critical because gut microbiota evolves across the lifecycle. For example, during vaginal birth, the mother’s gut and vaginal microbiota colonize the infant first (the bacteria are similar, in other words). In contrast, during a Caesarean section delivery, the skin and hospital environment microbiota colonize an infant first.
Afterward, the mode of feeding influences the composition of the baby’s microbiota. Moms who breastfeed offer their infants a great variety of complex carbohydrates called oligosaccharides (or human milk oligosaccharides) and live bacteria. The complex carbohydrates, in turn, act as prebiotics (or beneficial messengers) and positively influence the bacteria in the infant’s gut.
Formula-fed infants develop a microbiota that is similar to that of an adult with a high bacterial diversity. When you introduce solid food to their diet, foods that are higher in fiber help support an increase in bacteria diversity and a healthy balance of bacteria. During adulthood, the gut microbiota remains stable. Yet, with age, the gut microbiota becomes less diverse and may lose essential genes involved in making beneficial metabolites for your body.
How to Support Your Gut Microbiota
While these age-related changes exist, the good news is that you can partially avoid this through diet. Adding fibrous foods to your diet can support your gut microbiota. Prebiotic fibers help stimulate the generation of other beneficial bacteria in the gut and the production of metabolites known as short-chain fatty acids. Short-chain fatty acids are health-promoting and can be used by different parts of your body as an energy source, for example.
So, What Is a Microbiome Mom?
Understanding these basics of the gut microbiota and their role in your and your children’s health is the key to being a microbiome mom. Being a microbiome mom means you’re on a mission to offer your family foods and beverages that support the gut.
The good news for moms is that there are plenty of foods with naturally occurring sources of prebiotics, as well as foods, beverages, and supplements that contain prebiotic ingredients that support the gut. Whole foods such as oats, almonds, avocados, asparagus, and mushrooms are just a few items you can offer your family to support gut health. Other packaged foods, beverages, and even some dietary supplements contain prebiotic ingredients that can also support gut health.
To help you navigate this journey to microbiome mom status, I’ve developed a Free Good Gut Pantry Essentials Guide packed with a list of foods/products I love for gut health and use regularly, plus easy tips to help support your family’s health. Download your copy and become a microbiome mom today.
In good gut health,
Dr. Renee
Sources
- European Society of Neurogastroenterology and Motility. (2022, March 4). Information about Gut Microbiota – Gut microbiota for health. Gut Microbiota for Health. https://www.gutmicrobiotaforhealth.com/about-gut-microbiota-info/
- Ursell, L. K., Metcalf, J. L., Parfrey, L. W., & Knight, R. (2012). Defining the human microbiome. Nutrition Reviews, 70, S38–S44. https://doi.org/10.1111/j.1753-4887.2012.00493.x
- Suárez-Martínez, C., Santaella-Pascual, M., Yagüe-Guirao, G., & Martínez-Graciá, C. (2023). Infant gut microbiota colonization: influence of prenatal and postnatal factors, focusing on diet. Frontiers in Microbiology, 14. https://doi.org/10.3389/fmicb.2023.1236254
