How a Strong Gut Microbiota can Enhance Health and Performance

The complex ecosystem of bacteria living in our digestive tract – the gut microbiota – holds immense potential, not just for digestion but also for overall health and even athletic performance. In fact, its effects on the human body are now known to be so profound that scientists refer to it as “the forgotten organ”. In this blog post, we'll explore the fascinating links between the gut microbiota, health, diet, and exercise, shedding light on why nurturing this internal community can be a game-changer for everyone, from the health-conscious to pro athletes.

What is the Gut Microbiota?

The gut microbiota is a bustling community of trillions of bacteria, fungi, and other microbes that reside in our digestive system – there are around 10 times the number of microbes in the gut than there are cells in the human body (1). The makeup of each person’s gut microbiota is unique, influenced by genetics, diet, medications, and other environmental factors (2,3). While once thought of simply as "germs", we now understand that these microbes play key roles in many aspects of our physiology, from digestion and nutrient absorption to immune function and exercise performance. 

How Does The Gut Microbiota Affect Health?

It’s been known for some time that the gut microbiota can influence the health and function of the digestive tract, which is a very important aspect of health (4). But modern research has highlighted how it can also impact wider, whole-body physiology and metabolism too. For instance, microbes in the gut are involved in energy and nutrient extraction from food, the synthesis of vitamins and other beneficial metabolites, and playing key roles in the immune system, which helps explain why the microbiota influences almost every aspect of health (5). On the other hand, many chronic conditions – from diabetes to depression, and even obesity – are linked with the gut microbiota being out of balance, a state known as dysbiosis (6-8). 

The Gut Microbiota and Exercise Performance 

On top of the influence of the gut microbiota on overall health, emerging evidence suggests that it could also even affect exercise performance (9). For instance, compared to sedentary adults, athletes tend to have higher levels of various health-associated microbes, and in a study of young adults undergoing an eight week training program, the baseline gut microbiota composition was predictive of improvements in both resistance and cardiovascular exercise (10,11). 

A key mechanism through which gut microbes can influence exercise performance is the production of short chain fatty acids (SCFAs). Certain health-promoting gut bacteria are able to ferment dietary fiber and produce SCFAs in the process, some of which are absorbed into the general circulation. SCFAs have been linked to many potent health benefits, but can also improve exercise capacity by modulating inflammation and regulating skeletal muscle metabolism and function (12-16). 

How to Strengthen the Gut Microbiota

Taking in sufficient amounts of dietary fiber is a key component to fostering a healthy gut microbiota, since beneficial bacteria rely on it to thrive and produce those all-important SCFAs (17). Unfortunately, only 5% of adults in America hit recommended intakes, but it’s relatively straightforward to increase fiber in the diet by incorporating plenty of whole grains, legumes, fruits, vegetables, nuts and seeds (18). Each serving of FȲTA Elite Plant Protein also contains 3g of gut-friendly fiber which can help bump up intake. 

Various clinical trials have also shown a positive impact of dietary antioxidants on the gut microbiota – another reason to aim for a wide variety of whole plant foods – while diets high in animal protein, saturated fat and processed sugar can reduce numbers of beneficial bacteria and increase production of inflammatory compounds (19,20). Several non-nutritional factors, such as certain medications and antibiotics, can also impact the gut microbiota, while incorporating regular exercise and getting sufficient sleep are other modifiable lifestyle factors that have been shown to have significant beneficial effects (21-24). 

The Take Home Message

The gut microbiota is not just a passive bystander in our bodies; it's an active participant in our overall health, and could even influence athletic performance. This exciting area of scientific research is rapidly evolving, with further benefits and mechanisms still likely to be discovered. But there’s already countless reasons to incorporate gut-friendly practices into your daily routine in order to nurture a strong gut microbiota – which, in turn, could play a key role in enhancing health and exercise performance. 

References: 

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