{"id":671065,"date":"2025-01-20T09:21:16","date_gmt":"2025-01-20T08:21:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671065"},"modified":"2025-01-27T12:19:22","modified_gmt":"2025-01-27T11:19:22","slug":"what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/","title":{"rendered":"What Is the Microbiome and How Can Gut Health Affect Your Physical and Mental Fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#What_is_the_microbiome\" title=\"What is the microbiome?\">What is the microbiome?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#What_influences_the_composition_of_the_microbiome\" title=\"What influences the composition of the microbiome?\">What influences the composition of the microbiome?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#What_does_the_gut_microbiome_do\" title=\"What does the gut microbiome do?\">What does the gut microbiome do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#What_if_the_microbiome_is_in_an_imbalance\" title=\"What if the microbiome is in an imbalance?\">What if the microbiome is in an imbalance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#How_to_foster_a_healthy_microbiome\" title=\"How to foster a healthy microbiome\">How to foster a healthy microbiome<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/#Conclusion_In_a_healthy_gut_is_a_healthy_spirit\" title=\"Conclusion? In a healthy gut, is a healthy spirit!\">Conclusion? In a healthy gut, is a healthy spirit!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Microorganisms live all around us. Louis Pasteur &#8216;had&#8217; to invent the process of <b><strong>pasteurisation<\/strong><\/b> so that we could store food for longer without the risk of it spoiling. Bacteria, fungi, viruses, and other microorganisms can be found <b><strong>on every surface <\/strong><\/b>of our planet. They can be found in every drop of ocean, in the air, in the glaciers of Antarctica, or in the most extreme conditions of the Dead Sea and hot deep-sea chimneys. Some are able to survive the presence of radioactive waste, or even live off the molten core of the Chernobyl reactor. We cannot be surprised, therefore, to find micro-organisms<b><strong> on the surface of the human body as well as inside it.<\/strong><\/b> We refer to these micro-organisms and their environment as the <b><strong>microbiome.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Micro-organisms have always influenced the evolution of life on Earth, and they have an equally important impact on human health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_microbiome\"><\/span>What is the microbiome?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The microbiome is the sum total of<b><strong> all microorganisms<\/strong><\/b> living on the surface (skin) and inside the human body. These microorganisms include <b><strong>bacteria, viruses, fungi (yeasts) and protozoa.<\/strong><\/b> Ideally, these microorganisms are <b><strong>your good friends<\/strong><\/b> and live in <b><strong>symbiosis<\/strong><\/b> with you and I. They help to protect you from the &#8220;bad&#8221; microorganisms.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The most well-known bacterium found in the microbiome of humans and other warm-blooded animals is <em>Escherichia coli.<\/em> It is relatively easy to culture in laboratory conditions and its entire DNA sequence is known. It has therefore become the <b><strong>workhorse of molecular<\/strong><\/b> biology and makes a significant contribution to biology and medical research.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Depending on the site of occurrence, microbiomes such as gut, skin, oral microbiome, as well as brain and lung microbiomes are distinguished. The latter two are often states of infection. <b><strong>The gut microbiome<\/strong><\/b> (formerly known as the intestinal microbiota) has been the focus of attention in recent years because it <b><strong>significantly influences the functioning of the whole body.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The gut microbiome represents the most numerous and diverse part of the human microbiome. It contains approximately <b><strong>10<\/strong><sup><strong>13<\/strong><\/sup> (<strong>10 and 13 zeros or 100 trillion)<\/strong><\/b> bacterial cells, which is about the same as the number of cells in the human body, and can total up to 0.2 kg. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10.png\" alt=\"Microbiome\" class=\"wp-image-670372\" title=\"Microbiome\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_influences_the_composition_of_the_microbiome\"><\/span>What influences the composition of the microbiome?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The composition, i.e. the <b><strong>amount of different types of microorganisms<\/strong><\/b> in the microbiome, is influenced by several factors:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>the food you consume<\/li>\n\n\n\n<li>genetics<\/li>\n\n\n\n<li>the environment in which you live<\/li>\n\n\n\n<li>use of antibiotics<\/li>\n\n\n\n<li>overall lifestyle (alcohol and smoking have a negative effect on the composition of the microbiome)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The composition of the human microbiome is also influenced by the<b><strong> mode of delivery<\/strong><\/b>. In the case of caesarean delivery, the baby<b><strong> does not pass through the natural birth canal<\/strong><\/b> and is not exposed to the mother&#8217;s vaginal microbiome. The gut microbiome of babies born by caesarean section thus has a different composition, which<b><strong> increases the risk of<\/strong><\/b> certain diseases during life. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29378,28085,80116,64225,87505,59062,87175,64399,46060,29956,46168,87505\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_the_gut_microbiome_do\"><\/span>What does the gut microbiome do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bacteria living in the human body are <b><strong>living organisms<\/strong><\/b> that <b><strong>carry their own DNA.<\/strong><\/b> Their genes can be thought of as an extension of themselves, as they carry out a variety of important functions. The products of microbial metabolism in the gut are beneficial to your health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Promotes digestion and nutrient absorption<\/h3>\n\n\n\n<p>Microorganisms in the gut come into direct contact with what you eat. In order to survive, these microorganisms need something to consume, and this they find in your already digested food. They thus <b><strong>help you with<\/strong><\/b> digestion of substances that you cannot digest on your own.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Among the substances that can not be digested are <a href=\"https:\/\/gymbeam.sk\/vlaknina\"><b><strong>fibres<\/strong><\/b><\/a> (called<b><strong> prebiotics<\/strong><\/b>). This is not one single substance, but a group of indigestible substances <b><strong>derived from plants <\/strong><\/b>that serve as food for the bacteria in your digestive tract. They can be classified according to their solubility (soluble and insoluble <a href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\">fibre<\/a>), viscosity (density) and <b><strong>fermentability<\/strong><\/b>. Fermentability tells us to what extent it can be digested by the microorganisms of the gut microbiome.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Produces beneficial substances<\/h3>\n\n\n\n<p>The microbial digestion of fibre results in substances (called <b><strong>postbiotics<\/strong><\/b>) that enter the blood and can be used by the body. At the same time, substances are produced that are involved in the <b><strong>signalling of the immune system<\/strong><\/b>. The gut microbiome also <b><strong>produces up to 30% of the daily dose of<\/strong><\/b> <a href=\"https:\/\/gymbeam.sk\/vitamin-k2-gymbeam.html\">vitamin K<\/a> and <a href=\"https:\/\/gymbeam.sk\/vitamin-b\">B vitamins<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Affects the immune system<\/h3>\n\n\n\n<p>The good micro-organisms that you can sustain through your diet help to keep the bad (pathogenic) ones at bay by<b><strong> blocking<\/strong><\/b> their<b><strong> access to food<\/strong><\/b>. Their influence on the immune system also enables them to fight infections better <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>Up to 80% of all immune system cells are located in the digestive tract.<\/strong><\/b> It is one of the possible access points for entering pathogens, which must be guarded and, if necessary,<b><strong> destroyed<\/strong><\/b>. The presence of immune system cells in the colon suggests that beneficial bacteria are interacting extensively with the immune system. <sup><mark>[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The gut microbiome is a source of so-called SCFAs, which are<b><strong> short-chain fatty acids<\/strong><\/b>. These fatty acids have their own receptors on the cells of the immune system, which allows the gut microbiome to<b><strong> regulate its functions immediately.<\/strong><\/b> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Affects mental health<\/h3>\n\n\n\n<p>The gut microbiome is part of the<b><strong> brain-gut axis<\/strong><\/b>, which is the communication axis between the digestive tract and the brain. Substances produced by the gut microbiome influence brain development in early childhood. Changes in the composition of the microbiome, and thus the substances it produces, can contribute to the development of psychiatric illnesses such as <b><strong>depression and anxiety disorders<\/strong><\/b>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are also claims on the internet that <b><strong>up to 90% of all serotonin <\/strong><\/b>is produced in the gut. This is true, but this serotonin is involved in digestion and <b><strong>does not pass to the brain where it could influence mood<\/strong><\/b>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Consumption of <b><strong>fermented foods<\/strong><\/b>, which are considered probiotics in the true sense of the word, has a positive effect on symptoms of <b><strong>social anxiety<\/strong><\/b> in people who are prone to social anxiety.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12.png\" alt=\"Gut microbiome\" class=\"wp-image-670388\" title=\"Gut microbiome\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_if_the_microbiome_is_in_an_imbalance\"><\/span>What if the microbiome is in an imbalance?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b><strong>Dysbiosis<\/strong><\/b>, or an imbalance of microorganisms in the gut, is caused by a low diversity of species, but also by pathogenic bacteria that cause disease. Commonly, its consequences are indigestion, which comes after eating spoiled food in which pathogenic bacteria have overgrown. If these predominate over the beneficial ones, treatment with<b><strong> antibiotics<\/strong><\/b> is necessary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imbalance and low diversity of the gut microbiome is associated with changes in the immune system. Although substances produced by the microbiome influence the functioning of the immune system, it is not always <b><strong>clear<\/strong><\/b> whether a malfunctioning immune system is the cause of dysbiosis or whether dysbiosis has affected the immune system. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Similarly, dysbiosis of the microbiome is associated with <b><strong>obesity, diabetes, allergies and even depression.<\/strong><\/b> It is unclear in these cases what was the cause to begin with and the relationship between dysbiosis and disease is likely to be reciprocal &#8211;<b><strong> one causing the other and vice versa.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bacteria from the large intestine can also overgrow into the small intestine, causing <b><strong>SIBO <\/strong><\/b>(small intestinal bacterial overgrowth). A person suffering from SIBO has frequent indigestion, <a href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\"><b><strong>flatulence (bloated abdomen)<\/strong><\/b><\/a><b><strong>, diarrhoea and abdominal pain.<\/strong><\/b> They also suffer from reduced absorption of certain vitamins and fatigue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b style=\"font-size: 1rem\"><strong>SIBO is associated with several diseases:<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/strong><\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>diabetes mellitus<\/li>\n\n\n\n<li>hypothyroidism<\/li>\n\n\n\n<li>Coeliac disease<\/li>\n\n\n\n<li>cirrhosis<\/li>\n\n\n\n<li>pancreatitis<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_foster_a_healthy_microbiome\"><\/span>How to foster a healthy microbiome<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are a number of options to support the gut microbiome, which include lifestyle changes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Follow a balanced diet rich in fibre<\/h3>\n\n\n\n<p>The gut microbiome requires a constant supply of <a href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\">fibre (prebiotics)<\/a> to not only produce substances beneficial to the human body, but also to survive. <a href=\"https:\/\/gymbeam.sk\/vlaknina\">Fibre<\/a> helps maintain the diversity of beneficial bacteria. It is therefore advisable to have<b><strong> plenty of fruit and vegetables, <\/strong><\/b><a href=\"https:\/\/gymbeam.sk\/strukoviny\"><b><strong>legumes<\/strong><\/b><\/a><b><strong> and some cereals such as <\/strong><\/b><a href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=PMax%20-%20All%20products&amp;utm_id=18628315809&amp;gad_source=1&amp;gclid=Cj0KCQiA4fi7BhC5ARIsAEV1YiaXUYcMHSvZQlUFB9YlX_rM7G1TdFc-NXvtekcD_pAzjIHEFFbCZh0aAhrFEALw_wcB#32905\"><b><strong>oatmeal<\/strong><\/b><\/a> in the diet<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Limit excessive use of antibiotics<\/h3>\n\n\n\n<p>Too frequent use of antibiotics not only kills the bad, pathogenic bacteria, but also some beneficial ones, leading to a sharp change in the balance of the gut microbiome. Whenever taking antibiotics, it is advisable to take <a href=\"https:\/\/gymbeam.sk\/probiotika\">probiotics<\/a> &#8211;<b><strong> beneficial bacteria that can again colonise the colon.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Take probiotics<\/h3>\n\n\n\n<p>The use of probiotics is important when taking antibiotics. An alternative that could be added to the diet are<b><strong> fermented products<\/strong><\/b> such as kefir or <a href=\"https:\/\/gymbeam.sk\/kimchi-gymbeam.html\">kimchi<\/a>. These have the same health benefits. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to taking probiotics, it is advisable to take substances that the microbiome itself needs, i.e. prebiotics, which is most often fibre. The<b><strong> combination <\/strong><\/b>of<b> <\/b>prebiotics and probiotics is called <b><strong>synbiotic<\/strong><\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Healthy lifestyle<\/h3>\n\n\n\n<p><b><strong>Getting enough sleep, getting enough exercise and better stress management<\/strong><\/b> lead to better eating habits and lower rates of overeating unhealthy foods. Processed and nutritionally poor foods lead to an imbalance of the gut microbiome.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11.png\" alt=\"Healthy lifestyle\" class=\"wp-image-670404\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion_In_a_healthy_gut_is_a_healthy_spirit\"><\/span>Conclusion? In a healthy gut, is a healthy spirit!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The gut microbiome has coexisted with each of us for millions of years, during which time its relationship with the human body has become a symbiosis. Its health affects your health, both physical and mental. A healthy lifestyle, including <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\">a varied diet<\/a> rich in fibre, taking probiotics and reducing the consumption of industrially processed foods, will help to maintain beneficial gut bacteria in sufficient quantities.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The microbiome is the sum total of all microorganisms living on the surface and inside the human body. Not surprisingly, it can play a key role in your overall health. In this article, we&#8217;ll look at what the gut microbiome is affected by and how to support it so that it functions optimally. What&#8217;s best for digestion?<\/p>\n","protected":false},"author":239,"featured_media":670447,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7583,7619,7631,6641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-671065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-fibre","9":"tag-health","10":"tag-healthy-lifestyle","11":"tag-immunity","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is the Microbiome and How Can Gut Health Affect Your Physical and Mental Fitness - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Learn about the gut microbiome (gut microbiota), how to support it, what it is capable of doing in your body and what to do if it is out of balance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-microbiome-and-how-can-gut-health-affect-your-physical-and-mental-fitness\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is the Microbiome and How Can Gut Health Affect Your Physical and Mental Fitness - 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