Making Microbiome Work For You
Mechanisms controlling host–microbiota interactions and associated failures implicated in cancer development
Changes in the interactions among the gut microbiota, intestinal epithelium, and host immune system are associated with many diseases, including cancer. Dysbiosis (an imbalance between the types of organism presents in a person's natural microflora, especially that of the gut) can be caused not only by pathogenic organisms and passenger commensals but also by aging and environmental factors such as antibiotics, xenobiotics, smoking, hormones, and dietary cues (1); these are also well-established risk factors for the development of intestinal or extraintestinal neoplasms (tumor).
THE WORLD OF BACTERIA IN OUR GUT
The human microbiome (collective genomes of microbes within a community), or microbiota is the bacterial ecosystem living within your bodies, within your guts. There are trillions of these microorganisms living in your gut and most of them are not harmful to your health.
Not only do most of the gut bacteria not sicken you, but they are also active players in the preservation of your health. Your gut microbiota performs several vital functions, such as:
- contribute to your immune systems
- protects against pathogen colonization and invasion of harmful microbes
- helping to produce hormones, like serotonin
- aiding in the extraction of energy (calories) and nutrients, including vitamins, minerals, amino acids, fatty acids and antioxidants
- managing your appetite and body weight
- digesting fiber which helps form stool
- controlling your moods, motivation and cognitive health
- Helping repair damaged tissues and injuries
BACTERIA AND CANCER
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There is a link between bacteria and cancer. In Europe, one study, the SYNCAN study showed that people diagnosed with colon cancer* have less diversity and volume in the different beneficial bacteria in their gut than healthy people. And the bacteria they do have, feature more harmful strains. Fusobacterium being the main one (1). (Image of H. Pylori - left)) |
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Your immune system tolerates the normal gut microbiota while ensuring immune surveillance against invading pathogens, such as fungi, yeasts, bacteria, and parasites, some of which are known risk factors for some cancers. A disruption (called dysbiosis) in the balance of gut bacteria plays a critical role in the development of cancer and chronic inflammation. Bacteria have been linked to cancer by two mechanisms: 1. induction of chronic inflammation and 2. production of carcinogenic bacterial metabolites. The most specific example of the inflammatory mechanism of carcinogenesis is Helicobacter pylori infection. Helicobacter pylori (H. pylori) was the first bacteria found to play a role in human cancer and was classified as a class I carcinogen by the World Health Organization in 1994. It is a good example of the methods by which bacteria and their metabolites can promote tumorigenesis and immunosuppression. These are two broad mechanisms in which H. pylori infection may eventually lead to intestinal-type gastric cancer. |
*Colorectal cancer is a cancer that starts in the colon or rectum, located at the lower end of the digestive tract. Cancer usually begins with growths called polyps. They are located on the innermost lining of the colon or rectum and become cancerous over many years.
YOUR GUT BACTERIA AND THE FOODS YOU EAT INCREASE OR DECRESE CANCER RISK
Accumulating evidence demonstrates the numerous effects of microbiota on carcinogenesis, ranging from promoting, preventing, or even influencing therapeutic outcomes highlighting the complex relationship between the biota and the host. Thus, selectively manipulating the gut microbiota may represent a feasible means to:
(i) limit the incidence of specific tumors in the general population and/or
(ii) improve the activity of various anticancer agents
You have the ability to shape your gut microbiome simply by how you treat it, and targeting your diet is one of the most effective ways to boost your microbiome diversity. If you eat 'healthy' foods, you make more good bacteria in your gut that produce anti-inflammatory molecules. On the other had if you make poor food choices you feed bacteria that make inflammatory molecules, and these are more likely to make you ill.
HOW TO POSITIVELY INFLUENCE THE GROWTH OF GOOD BACTERIA
A diverse microbiome is considered a healthy one. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to. To achieve this, you need to:
1. Eat a diverse range of food - A diet consisting of different food types can lead to a more diverse microbiome. Less bacteria means less diversity, means more pathogens.
2. Increase your vegetable and fruit intake. They are high in fiber, which are digested by certain bacteria in your gut and thus stimulate their growth.
3. Eat more prebiotics. These are mainly fiber or complex carbs that your cells cannot digest. Instead, certain species of bacteria in the gut break them down and use them for fuel. Prebiotics promote the growth of several types of beneficial bacteria. These are found in many fruits, vegetables, and whole grains.
4. Eat more whole grains as they contain lots of fiber and nondigestible carbs, such as beta-glucan
5. Eat more probiotics - rich foods, it can increase your intake of probiotics including fermented food include kimchi, kefir, natto, pickle, kombucha, sauerkraut, tempeh, tapai and yogurt. Fermented foods can benefit the microbiome by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines. Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.
6. Lead a healthy lifestyle.
For more information read the section on 'Healthy food and Optimal diet for recovery'
1. Cancer and the gut microbiota: An unexpected link
2. Links between the gastrointestinal side effects of common anticancer
regimens and the gut microbiota)