Microbiome and Health: How the Gut Manages Immunity, Skin, and Even Mood

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More and more studies confirm that the microbiota affects not only digestion. We explain how its state is related to the body and how to keep it in balance.

The gut is often referred to as the "second brain": it contains numerous nerve endings and is directly connected to the nervous and immune systems. The state of the microbiota determines how the body reacts to external stimuli, absorbs nutrients, and even forms inflammatory processes. We asked Ekaterina Shebedya, a physician-nutritionist and leading specialist at the "MOZHNO Est" weight normalization and eating behavior center, to explain how to improve its functioning and why this is important.

How the Microbiome Affects Digestion and Nutrient Absorption

The microflora participates in the breakdown of carbohydrates and fiber, helps synthesize short-chain fatty acids – substances that nourish intestinal cells and strengthen its barrier function. These processes reduce the risk of inflammation, regulate blood sugar levels, and can even prevent the development of certain chronic diseases, including type 2 diabetes.

A healthy microbiome is not only about good digestion but also about the body's resistance to infections: more than 70% of immune cells are concentrated in the gut.

How the State of the Microbiome is Related to the Skin

The connection between the gut and skin is still actively studied, but it is already known that a disruption in microflora can be accompanied by inflammatory diseases – acne, eczema, and psoriasis. Scientists refer to this as the "gut-skin axis": if the balance in the microbiota is disturbed, the skin can become sensitive and inflamed.

A healthy gut, on the other hand, helps reduce inflammation levels in the body, improves the skin's barrier functions, and makes it less reactive.

How the Microbiome Affects Mood

Up to 90% of serotonin – the neurotransmitter known as the "happiness hormone" – is produced in the gut. Microorganisms participate in the processing of serotonin precursors, influencing its levels.

Here again, the "brain-gut axis" is involved. If the microflora is disrupted, it can affect not only digestion but also mood, anxiety levels, and even sleep. Research in this area is ongoing, but the influence is already evident.

Which Foods Help Maintain a Healthy Microbiome

The main food for beneficial bacteria is fiber and plant products. Vegetables, fruits, whole grains, legumes, nuts, and seeds create a nutritious environment for the growth of microflora.

There is even a scientifically grounded rule: try to eat 30 different plant products each week. These can be vegetables, fruits, berries, herbs, nuts, grains, or legumes. The more diverse the diet, the more resilient the microbiome.

Probiotics and Prebiotics: Are They Beneficial?

Probiotics contain live bacteria, while prebiotics are substances that serve as their "food." Current research on probiotics is contradictory: it is not always clear how many bacteria from a capsule actually reach the gut. Additionally, a person has trillions of their own microorganisms, so their share is insignificant.

However, prebiotics and fermented products – sauerkraut, kimchi, unsweetened yogurt, miso – help stimulate the growth of one's own beneficial flora and improve its activity.

What Can Disrupt the Microbiome

The balance of microflora can easily be disrupted by common factors. They reduce the diversity of bacteria and weaken the protective functions of the gut.

Taking antibiotics;
Chronic stress;
Lack of sleep;
Irregular eating;
Low fiber intake in the diet.

To restore balance, it is important to follow basic principles: normalize sleep, eat regularly, consume whole foods, and avoid abusing medications without indications and a doctor's prescription.

How to Understand That the Microbiome is Not in Order

There are no specific symptoms – only a complex of different signs. The list below includes signals that the microflora needs support. However, they can also indicate other disorders, so it is important to assess the overall state of the body and lifestyle rather than self-diagnosing.

Bloating;
Heaviness after eating;
Constipation or diarrhea;
Unstable mood;
Fatigue;
Skin rashes.

Are there tests that can show the state of the microbiome?

Currently, there are no such tests. Laboratory studies available in clinics only determine a fraction of the actual composition of microflora and do not provide information about its activity.

Real benefits come only from tests for pathogenic microorganisms if there are symptoms – pain, fever, frequent loose stools. They help confirm an infection and choose treatment.

How to Correct the State of the Microbiome

Maintaining a healthy microbiome is not a treatment course but a lifestyle. Five basic factors are important. A healthy microflora loves stability, rhythm, and natural food. When these conditions are met, the gut "responds" with comfort, energy, and a stable emotional background.