Interested to know what your gut microbiome looks like? Keep reading as we discuss the common signs and symptoms of the 3 main types of microbiome and how you can restore, strengthen, or maintain your microbial community.
Content Outline
- The Three Types of Gut Microbiomes
- 1. A Microbiome Dominated by Bad Bacteria
- 2. A Microbiome with Some Good Bacteria but Still Imbalanced
- 3. A Well-Balanced Microbiome (Good, Commensal, and Low Bad Bacteria)
- How to Improve or Maintain Your Gut Microbiome
- Restoring Balance in a Microbiome Dominated by Bad Bacteria
- Strengthening a Microbiome That’s Somewhat Imbalanced
- Maintaining a Healthy, Well-Balanced Microbiome
- Conclusion
Introduction
The gut microbiome plays a crucial role in your overall health, influencing digestion, immunity, and mental wellbeing1. However, not all microbiomes are the same2. Some are dominated by pathogenic or unhealthy bacteria, others are imbalanced, and some are well-balanced and thriving.
Understanding what your gut microbiome ‘looks’ like is the first step towards optimizing and prioritizing your gut health. Here, we’ll explore three of the key microbiome types, how to identify them, and what you can do to restore or maintain balance by harnessing your diet and lifestyle.
The Three Types of Gut Microbiome
Your gut microbiome is a dynamic ecosystem that consists of trillions of microorganisms, including bacteria, fungi, viruses, and archaea. Together, these microbes support your digestion, metabolism, immune function, and even brain health.
However, the composition of the gut microbiome varies from person to person because of several factors including diet, environmental, and lifestyle factors3.
Broadly speaking, we can categorize the gut microbiome into three major types:
- A microbiome dominated by bad bacteria
- A microbiome with some good bacteria but still imbalanced
- A well-balanced microbiome
Understanding your microbiome type can help you make informed and targeted lifestyle changes to improve your gut health and beyond.
Let’s take a closer look at each type.
1. A Microbiome Dominated by Bad Bacteria
A gut microbiome that’s dominated by bad bacteria is not great for your health. It’s characterized by a lack of microbial diversity and an overgrowth of pathogenic species such as:
- Escherichia coli
- Staphylococcus aureus
- Clostridioides difficile
- Klebsiella
- Salmonella
The types of bacteria produce toxins, increase gut inflammation, and weaken the intestinal barrier, leading to leaky gut syndrome and wider health issues.
If you have a microbiome dominated by bad bacteria, the beneficial microbes like Bifidobacteria and Lactobacillus are likely to be depleted, so they have less influence on your gut health. This imbalance between bad and good bacteria is called dysbiosis.
Common Signs and Symptoms
- persistent digestive problems
- bloating
- diarrhea
- constipation
- gas
- discomfort
- increased food sensitivities and intolerances
- chronic inflammation
- frequent infections
- reduced immunity
- slow metabolism
- mood changes
- brain fog and reduced cognition
What It Means For Your Health
An imbalanced or dysbiotic gut microbiome can negatively impact many aspects of your health which can lead to digestive issues, increased susceptibility to infections, and even the development of chronic disease.
- Digestive issues – an imbalanced microbiome can disrupt the normal digestive processes, and contribute to a leaky gut, where the large intestine becomes more permeable and allows undigested food, toxins, and bacteria to pass into the bloodstream4.
- Increased susceptibility to infections – dysbiosis can weaken the gut barrier and immune responses, enabling pathogens to thrive and increase inflammation5.
- Inflammation – imbalances in the gut microbiome can increase the possibility of inflammation through several mechanisms including intestinal barrier function, disrupted immune responses, and promoting the production of inflammatory molecules6 .
- Metabolic disorders – dysbiosis is commonly recognized as an important contributory factor in the development of metabolic disorders including obesity and type 2 diabetes7.
- Autoimmune conditions and allergies – mucosal barrier dysfunction and dysregulated immune responses triggered by imbalanced gut microbiota are key drivers for autoimmune conditions and allergies8.
- Mental health – anxiety, depression, and neurological conditions, including Alzheimer’s and Parkinson’s diseases, are often linked to an imbalanced gut9.
2. A Microbiome with Some Good Bacteria but Still Imbalanced
In this type of microbiome, beneficial bacteria like Bifidobacteria and Lactobacilli are likely to be present, but not in sufficient numbers to maintain a stable environment that promotes health.
Opportunistic bacteria like Proteobacteria and Firmicutes may still thrive in this environment, giving way to mild digestive disturbances and a weakened immune system.
A mild imbalance like this can be caused by several factors, including:
- a poor diet or a lack of dietary fiber
- stress
- antibiotic use
- alcohol
Even if your gut only has a slight imbalance, it is still classified as dysbiosis because there are more bad bacteria than health-promoting species. Because of this lack of diversity, there is potential for you to develop a range of health issues.
Common Signs and Symptoms
- digestive discomfort
- unexpected weight change (gain or loss)
- tiredness or fatigue
- skin conditions like eczema and acne
- food intolerances
- mood changes
What It Means For Your Health
This microbiome is not as harmful as one that is heavily dominated by bad bacteria, but it still can have detrimental effects on your health if it is not addressed appropriately.
Without adequate levels of beneficial microbes, your production of short-chain fatty acids (SCFAs) which are essential for your gut health and beyond10. This can lead to chronic low-grade inflammation and the development of illness and disease11.
3. A Well-Balanced Microbiome (Good, Commensal, and Low Bad Bacteria)
A healthy gut microbiome is rich in beneficial bacteria, including:
- Bifidobacterium longum
- Faecalibacterium Prausnitzii
- Lactobacillus acidophilus
- Akkermansia muciniphila
A rich microbial diversity within the gut helps maintain and strengthen the integrity of the gut barrier, supports proper digestion, produces essential metabolites like butyrate, and regulates your immune responses12.
With pathogenic or opportunistic pathogens kept in check, beneficial species can thrive, increase their activity, and support overall optimal gut function.
Common Signs Of A Healthy Microbiome
- regular, healthy, pain-free bowel movements
- minimal gas and bloating
- normal whole gut transit time (10 to 73 hours)13
- consistent energy levels
- strong immunity
- mental clarity and positive mood
- less food intolerances and better reaction to stress
- reduced risk of chronic disease
What It Means For Your Health
A diverse and stable gut microbiome supports overall wellbeing by promoting efficient digestion, immunity, and a balanced inflammatory response.
The gut microbiome is crucial for breaking down fiber and transforming it into useful metabolites, like SCFAs and vitamins that are important for maintaining gut health, controlling blood sugar, and appetite control.
Research shows that increased microbiome diversity increases your protection against pathogens14. Health-promoting species stop pathogenic growth by competing for space, strengthening your gut barrier, and producing antibiotic metabolites.
People who have a lower microbial diversity in the gut are at a greater risk of developing conditions like:
- inflammatory bowel disease (IBD)
- celiac disease
- skin conditions
- arthritis
- neurodegenerative illnesses
- type 2 diabetes
Therefore, the more diverse your microbiota is, the lower your risk of chronic illness.
How to Improve or Maintain Your Gut Microbiome
The great thing about the gut microbiome is it’s dynamic, so it can change in response to your diet, lifestyle, and other environmental factors – both positively and negatively.
If your microbiome is out of balance, there are steps you can take to restore harmony. Likewise, if it is already well-balanced, diverse, and abundant, maintaining it will require consistent effort.
Whether you need to rebalance an imbalanced microbiome, strengthen a slightly imbalanced one, or preserve a thriving ecosystem, the right dietary and lifestyle choices can make a huge and impactful difference.
Restoring Balance in a Microbiome Dominated by Bad Bacteria
A microbiome that is teeming with potentially harmful bacteria requires targeted intervention to eliminate or reduce the number of pathogens present and encourage beneficial microbes to flourish.
The following tips will help to repopulate the gut with good bacteria, provide them with the nutrients they need to thrive, and restore balance.
1. Increase health-promoting bacteria
Research shows that probiotics can significantly remodel the microbiome, especially in people who have recently received antibiotic therapy15. You can introduce healthy bacteria into your gut in several ways, including:
- Incorporate fermented foods into your diet, like kimchi, kefir, sauerkraut, and live yogurt which naturally contain probiotic bacteria to help repopulate your gut
- Take probiotic supplements that include well-researched strains such as Akkermansia muciniphila, Bifidobacteria longum, or Lactobacillus acidophilus
2. Feed the probiotic bacteria
Just taking probiotics isn’t enough, they need nourishment to support their growth and activity once they reach your gut. You can help feed them by:
- Increasing your prebiotic fiber intake from foods like onions, garlic, leeks, bananas, berries, inulin, oats, and barley
- Incorporating human milk oligosaccharides (HMOs) into your diet to selectively nourish beneficial Bifidobacteria which will go on to support other important microbes through cross-feeding and inhibiting pathogenic overgrowth – try our PureHMO® Prebiotic Powder
3. Reduce pathogenic overgrowth
Following a healthy lifestyle is the best way to support your gut microbiome and ensure pathogens are kept under control. Try the following to support the probiotics and prebiotics you are incorporating into your diet:
- Limit processed foods, excess refined sugar, and artificial sweeteners
- Get regular exercise
- Reduce stress
- Limit antibiotics use where possible
- Identify and manage any underlying health conditions
Strengthening a Microbiome That’s Somewhat Imbalanced
When your gut microbiome contains some beneficial bacteria but lacks overall balance, your goal should be to diversify and strengthen the good microbes while minimizing the opportunistic bacteria growth.
1. Diversify your diet
A wide-range of whole foods, including fruits, vegetables, and whole grains, will provide your body with the necessary fiber and nutrients you need for a healthy gut microbiome. The Gut Farmer Diet is a great way to maximise the output of your gut microbiota by “seeding and feeding your gut through diet, prebiotics and probiotics.”16
2. Support Bifidobacteria with HMOs
HMOs are a selective prebiotic, supporting Bifidobacteria to flourish while reducing opportunistic pathogens. Take advantage of our SuperHMO® Prebiotic Mix with 5 HMOs which can promote the growth of more than 100 beneficial bacteria strains in your gut through various cross-feeding reactions.
Address lifestyle factors
You can tip the scales in the favour of your probiotic populations by addressing any lifestyle issues that may be contributing to dysbiosis, such as:
- Reducing stress through mindfulness or meditation practices
- Prioritizing high-quality sleep
- Getting regular physical activity
- Quitting smoking
- Limiting alcohol intake
Maintaining a Healthy, Well-Balanced Microbiome
If your microbiome is thriving – great stuff – but the hard work doesn’t stop there. Your focus should be on preserving and promoting bacterial diversity and ensuring their resilience.
A consistent gut-friendly diet and lifestyle will support your current thriving ecosystem and sustain the health benefits you’re already yielding.
To maintain a healthy and well-balanced microbiome, continue:
1. Feeding your good bacteria with a diverse and colourful diet
- Eat 30 different plant-based foods each week - ensuring your diet is diverse will help increase the diversity of your microbiome. Choose whole foods which range in colour to maximise your polyphenol intake.
- Include a range of prebiotic fibers including resistant starch, inulin, HMOs, and beta-glucans
- Eat fermented foods regularly to continue replenishing and supporting your probiotic community
2. Optimizing your mealtimes and eating habits
- Choose a cut-off time to stop eating each evening to give your digestive system a rest and allow your microbiome to reset and repair – they need rest, just like you
- Avoid constant snacking which can prevent beneficial bacteria from establishing themselves in your gut
- Don’t rush mealtimes and chew your food thoroughly to support healthy digestion
3. Staying active
- Getting regular exercise, particularly moderate-intensity workouts, can increase microbial diversity and support SCFA production
4. Managing stress and prioritizing restorative sleep
- Chronic stress can alter the composition of your gut microbiome, reducing beneficial bacteria and increasing inflammation. Try activities like yoga, deep breathing, and nature walks can be helpful.
- Prioritizing high-quality sleep is crucial for maintaining a balanced gut because your circadian rhythm can influence your gut ecosystem17.
Conclusion
Your gut microbiome is as unique as you, but knowing which type you have can help you take targeted steps to improve your health. Identifying the common signs of dysbiosis or a healthy gut can help you establish what your gut microbiome might look like and help you make decisions to steer it towards a more positive abundance.
If your microbiome is out of balance, simple dietary and lifestyle changes – including the addition of HMOs – can restore harmony.
Adopting gut-friendly habits and keeping your beneficial bacteria nourished will help you optimize your digestive health, bolster your immunity and support your overall wellbeing in the long-term.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
