Gut microbiome: Fibre-rich diet, not just probiotics, strengthens your gut against harmful bacteria

Diet tips: Eating fibre-rich foods such as vegetables, beans, and whole grains promotes the growth of protective bacteria (Image: Canva)

Your gut microbiome is a powerful ally in the fight against infections, but it requires the right support. A diet rich in fibre from vegetables, legumes, and whole grains can encourage the growth of protective bacteria and create a healthier gut environment.

The gut microbiome consists of trillions of microorganisms, including bacteria, viruses, and fungi, that live in your digestive system. Among these are Enterobacteriaceae, a group of bacteria that includes harmful pathogens like Klebsiella pneumoniae, E. coli, and Shigella. In a healthy gut, Enterobacteriaceae exist in small amounts and cause no harm. However, factors like inflammation, poor diet, or consuming contaminated food can lead to their overgrowth. This can result in severe infections that may become life-threatening, especially as antibiotic resistance continues to rise.

A recent study conducted by researchers at the University of Cambridge found that your gut microbiome’s unique composition, or "signature", can predict your susceptibility to infections caused by Enterobacteriaceae.

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The researchers analysed over 12,000 stool samples from people across 45 countries using advanced tools like AI. They discovered that gut microbiome patterns are consistent across different health conditions and geographic locations, emphasising just how crucial gut health is for preventing infections.

Power of beneficial gut bacteria: The study identified 135 species of gut bacteria that protect against harmful Enterobacteriaceae. One notable group is Faecalibacterium, which produces short-chain fatty acids (SCFAs) by breaking down dietary fibre. These SCFAs create a less hospitable environment for harmful bacteria, reducing the risk of infections.

The presence of these protective bacteria demonstrates the importance of maintaining a balanced microbiome. When beneficial bacteria thrive, harmful pathogens have less room and fewer resources to grow.

Diet matters more than probiotics: The researchers stressed upon the critical role of diet in shaping the gut microbiome. Eating fibre-rich foods such as vegetables, beans, and whole grains promotes the growth of protective bacteria like Faecalibacterium.

In contrast, probiotics, live bacteria taken as supplements, do not significantly alter the gut environment. While they can offer some benefits, they are less effective at preventing infections caused by Enterobacteriaceae. Instead, the key to reducing infection risk lies in creating a gut environment that naturally favours beneficial bacteria through a fibre-rich diet.

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Antibiotic resistance: As antibiotic resistance increases, treating infections caused by bacteria like Klebsiella pneumoniae becomes more difficult. This highlights the urgent need for prevention strategies, such as maintaining a healthy gut microbiome. By crowding out harmful bacteria and creating a natural barrier, a balanced microbiome can reduce the risk of infections like pneumonia, meningitis, and bloodstream infections before they even occur.

Changing the approach to gut health:

The study also challenged traditional beliefs about gut bacteria interactions. Researchers found that 172 species of gut microbes can coexist with harmful Enterobacteriaceae, even though they compete for the same nutrients. This means that simply introducing probiotics to outcompete harmful bacteria is not enough.

Instead, altering the gut environment through diet, especially by consuming more fibre, is the most effective way to reduce infection risk. Fibre acts as fuel for beneficial bacteria, helping them produce SCFAs that protect against pathogens.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.