What Is the Gut Microbiome — and Why Should We Test It?
- OlaKrawczyk
- Feb 5
- 3 min read
The gut microbiome is one of the most powerful — and misunderstood — systems in the human body.
It influences digestion, immunity, inflammation, hormone balance, metabolism, skin health, and even mood. Yet many people try to “fix” gut issues without first understanding what’s actually happening inside their microbiome.
This is where education — and sometimes testing — becomes invaluable.
What Is the Gut Microbiome?
The gut microbiome refers to the trillions of microorganisms living primarily in the large intestine.
These include bacteria, archaea, fungi, and viruses — most of which play essential roles in human health.
A healthy microbiome:
helps digest food and fibre
produces short-chain fatty acids (like butyrate)
supports the immune system
helps regulate inflammation
contributes to hormone metabolism
protects against pathogenic microbes
Health is not about having more bacteria — it’s about having the right balance and diversity.
Why Microbiome Diversity Matters
Microbiome diversity means having a wide range of beneficial bacterial species, each performing different functions.
Low diversity has been associated with:
chronic inflammation
digestive symptoms (bloating, irregular stools)
metabolic dysfunction
autoimmune conditions
skin conditions
increased disease risk
One of the strongest drivers of microbiome diversity is dietary diversity, particularly from plant foods.
The Role of Food in Shaping the Microbiome
Your microbiome responds rapidly to what you eat.
Diets rich in:
vegetables
fruits
whole grains
legumes
nuts and seeds
herbs and spices
are consistently linked with greater microbial diversity and resilience.
Research suggests aiming for 30–40 different plant foods per week to support a healthy microbiome.
What Are Prebiotics — and Why Do They Matter?
Prebiotics are specific types of fibres that feed beneficial gut bacteria.
They are not bacteria themselves — they are the fuel.
Common prebiotic-rich foods include:
onions and garlic
leeks
asparagus
oats
legumes
apples
bananas (especially slightly green)
chicory root
When gut bacteria ferment prebiotic fibres, they produce short-chain fatty acids (SCFAs) that:
strengthen the gut lining
reduce inflammation
support immune balance
nourish colon cells
Without enough prebiotic fibre, even the best probiotics struggle to survive.
What Are Probiotics?
Probiotics are live beneficial microorganisms that can support gut health when used appropriately.
They can be obtained through:
fermented foods (sauerkraut, yoghurt, kefir, miso, kimchi)
targeted probiotic supplements (strain-specific)
Probiotics can:
support microbial balance
help crowd out harmful bacteria
modulate immune responses
support gut barrier integrity
However, probiotics work best after digestion is supported and alongside adequate fibre intake.
Bacteria Associated With Disease and Inflammation
An imbalance in the microbiome (dysbiosis) may include overgrowth of certain organisms linked with inflammation or disease risk.
Examples include:
Enterobacteriaceae (associated with inflammation and metabolic dysfunction)
Desulfovibrio species (linked to gut inflammation and hydrogen sulphide production)
Fusobacterium nucleatum (associated in research with colorectal disease processes)
Methanobrevibacter smithii (linked to methane-dominant SIBO and slowed gut motility in some individuals)
These organisms are not inherently “bad,” but problems arise when they dominate the ecosystem.
Beneficial Bacteria to Support
Examples of bacteria commonly associated with gut health include:
Bifidobacterium species — support digestion, immune balance, and gut lining health
Lactobacillus species — help regulate inflammation and maintain microbial balance
Akkermansia muciniphila — supports gut barrier integrity and metabolic health
Faecalibacterium prausnitzii — a major butyrate producer linked to reduced inflammation
A healthy microbiome encourages these bacteria to thrive.
Why Test the Microbiome?
Microbiome testing can provide insight into:
microbial diversity
presence of inflammatory or opportunistic organisms
gut barrier markers
short-chain fatty acid production
digestive and immune patterns
Testing is especially helpful if someone experiences:
persistent digestive symptoms
unexplained inflammation
skin conditions
fatigue
food intolerances
symptoms that do not improve with general dietary changes
Testing removes guesswork and allows for targeted, personalised support.
How to Support a Healthy Microbiome Long-Term
You don’t need perfection — you need consistency.
Key foundations include:
eating a wide variety of whole plant foods
prioritising fibre and prebiotics
introducing fermented foods slowly
supporting digestion first (stomach acid, enzymes)
reducing ultra-processed foods and additives
managing stress and sleep
The microbiome thrives when it is fed, supported, and not constantly disrupted.
Final Thoughts
Your gut microbiome is not something to fight or “reset” aggressively.
It’s an ecosystem that responds to how you nourish it over time.
With the right education, food choices, and — when needed — testing, you can support your microbiome in a way that promotes resilience, balance, and long-term health.
If you’d like guidance on microbiome testing or learning how to support your gut through food and lifestyle, feel free to reach out.
I work with evidence-based microbiome testing, including Microba microbiome testing, to help gain deeper insight into gut diversity, balance, and function.
🌿 Learn more or get in touch:👉 www.clinicalnutritionbyola.com.au
Testing is always best interpreted alongside your symptoms, history, and nutrition — so results can be translated into practical, personalised support.
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