Our gut is the home of millions of microbes that comprise the gut microbiome. These microbes include bacteria, viruses, protozoans, and fungi that are essential for maintaining the balance of our digestive system.

However, not all microbiota are beneficial, and some can cause illnesses if they become overpopulated or invade other parts of our body. Fortunately, there are also friendly gut bacteria that help fight against serious diseases, such as colorectal cancer, inflammatory bowel disease, and obesity.

In this article, we will explore how these friendly bacteria work and how we can promote their growth in our gut to keep us healthy.

What are friendly gut bacteria?

Friendly gut bacteria refer to the beneficial bacteria that reside in our gut and help us maintain good health. These bacteria are also known as probiotics, which means “for life” in Greek.

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. They can be found in certain foods, such as yogurt, kefir, fermented vegetables, and supplements.

Friendly bacteria promote digestive health by reducing inflammation, improving nutrient absorption, strengthening the gut barrier, and maintaining a healthy balance of other gut microbes.

How do friendly gut bacteria fight against colorectal cancer?

Colorectal cancer is the third most common cancer in the world, with over 1.8 million new cases and 900,000 deaths each year.

The exact cause of colorectal cancer is not fully understood, but there are various risk factors, such as age, diet, obesity, smoking, and family history. Recent studies have shown that the gut microbiome plays a critical role in the development of colorectal cancer.

In particular, a lack of friendly gut bacteria and an overgrowth of harmful bacteria can increase the risk of colon cancer by causing chronic inflammation and DNA damage in the gut lining.

Several studies have suggested that certain strains of probiotics can reduce the risk of colon cancer by modulating the gut microbiome and boosting the immune system.

For example, a randomized, double-blind, placebo-controlled trial found that the probiotic strain Lactobacillus rhamnosus GG (LGG) can decrease the incidence of adenomas, pre-cancerous lesions in the colon, in patients with a high risk of colon cancer. Another study showed that the probiotic strain Bifidobacterium lactis CNCM I-2494 can reduce the inflammation and tumor growth in mice with colon cancer.

How do friendly gut bacteria fight against inflammatory bowel disease?

Inflammatory bowel disease (IBD) is a chronic digestive disorder that involves inflammation of the gastrointestinal tract.

The two main types of IBD are Crohn’s disease and ulcerative colitis, which can cause symptoms such as abdominal pain, diarrhea, and weight loss. IBD is thought to result from an abnormal immune response to gut bacteria in genetically susceptible individuals.

The gut microbiome of IBD patients is characterized by a dysbiosis, or an imbalance, of gut bacteria, with a decrease in beneficial bacteria and an increase in harmful bacteria.

Research has shown that probiotics can improve the symptoms and quality of life of IBD patients by restoring the gut microbiome balance and reducing inflammation.

A meta-analysis of 20 randomized controlled trials found that probiotics, especially strains of Lactobacillus and Bifidobacterium, can induce clinical remission in ulcerative colitis patients. Another systematic review of 21 studies concluded that probiotics can reduce the severity and frequency of Crohn’s disease flare-ups and improve the intestinal microbiota.

How do friendly gut bacteria fight against obesity?

Obesity is a major public health issue that affects over 600 million adults worldwide. Obesity is not just a cosmetic problem but also a risk factor for many chronic diseases, such as diabetes, cardiovascular disease, and cancer.

The causes of obesity are complex and multifactorial but involve a combination of genetic, environmental, and lifestyle factors. Recent studies have shown that the gut microbiome plays a role in the development of obesity and metabolic disorders, such as insulin resistance and fatty liver disease.

Animal and human studies have suggested that certain probiotics can reduce body weight gain and improve metabolic health by altering the gut microbiome and increasing energy expenditure.

For example, a randomized controlled trial found that the probiotic strain Lactobacillus gasseri SBT2055 can reduce body weight, waist circumference, and visceral fat in overweight adults. Another study showed that the probiotic strain Akkermansia muciniphila can improve insulin sensitivity and decrease inflammation in obese and diabetic mice.

How can we promote the growth of friendly gut bacteria?

The most effective way to promote the growth of friendly gut bacteria is to consume a balanced and diverse diet that includes whole foods rich in fiber, prebiotics, and probiotics.

Examples of prebiotic foods include garlic, onions, artichokes, asparagus, bananas, and soybeans, which can stimulate the growth of beneficial bacteria in the gut. Probiotic foods include yogurt, kefir, fermented vegetables, and miso, which contain live cultures of beneficial bacteria that can colonize the gut.

In addition to diet, several other lifestyle factors can also influence the gut microbiome, such as stress, exercise, sleep, and medication use.

Chronic stress can alter the gut microbiome by reducing the diversity and abundance of beneficial bacteria and increasing the growth of harmful bacteria. Exercise can improve the gut microbiome by increasing gut motility, blood flow, and mucus production, which can promote the growth of beneficial bacteria.

Adequate sleep can also improve the gut microbiome by reducing stress, inflammation, and insulin resistance. Some medications, such as antibiotics, can disrupt the gut microbiome by killing both harmful and beneficial bacteria, which can lead to dysbiosis and other health problems.

Conclusion

Friendly gut bacteria are essential for maintaining good digestive health and fighting against serious diseases, such as colorectal cancer, inflammatory bowel disease, and obesity.

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts through certain foods and supplements. By promoting the growth of friendly gut bacteria through a balanced and diverse diet, lifestyle factors, and medication use, we can optimize our gut microbiome and improve our overall health and well-being.