The Gut Microbiome and Cardiovascular Health
Diet plays a crucial role in cardiometabolic health, influencing both the composition of the microbiome as well as the development of related diseases. The gut microbiome, in particular, has been found to contribute to conditions such as hypertension, obesity, and diabetes through its impact on inflammation, insulin sensitivity, and blood lipid levels. A healthy gut microbiome is one that promotes long-term stability, resists infection, and helps the host maintain metabolic and immune balance.
Studies suggest that individuals who consume diets high in protein and fat, and low in dietary fiber, are more likely to have gut microbiomes with higher levels of specific bacteria, including Bacteroides, Alistipes, Bilophila, Desulfovibrio, and Ruminococcus gnavus. This particular composition of the microbiome has been linked to an increased risk of cardiometabolic diseases.
There are several ways to influence the gut microbiome, including prebiotics, probiotics, post-biotics, synbiotics, dietary interventions, and dietary supplementation.
Prebiotics are the most effective way of improving the gut microbiome. Prebiotics are substrates, such as dietary fiber, that selectively nourish beneficial gut bacteria. However, caution should be taken when introducing prebiotics into the diet, especially if there is an underlying bowel condition, and this should be done slowly and with care.
Consuming at least 5 grams of prebiotics daily is recommended for improved gut health. The top foods rich in prebiotics are:
Onions
Garlic
Artichoke
Asparagus
Black-eye peas
Leeks
Dietary intervention and supplementation can also improve the gut microbiome, and appears to be the most effective in reducing cardiovascular disease. This includes eating a dietary pattern that is high in fruit and vegetables, high in whole grains, high in fibre, and low in highly processed foods. The Mediterranean diet would be an example of a dietary regime that helps to promote a health gut microbiome.
Probiotics are live microorganisms that directly contribute to gut health, while post-biotics are inanimate microorganisms or their components that confer a health benefit on the host. It is important to note that probiotic interventions may be less effective in improving the microbiome than broader interventions, such as dietary changes or prebiotics, which target a broader range of nutrients and multiple lineages of the gut microbiome simultaneously.
Synbiotics are a combination of prebiotics and probiotics that work together to improve gut health.
Have a varied diet as different bacteria fermented different foods, so ‘eat the rainbow’.
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