How to Protect Gut Microbiota Health During Holidays

Gut microbiota is the community of microbial organisms (bacteria, viruses, fungi, and sometimes protozoa or parasites) that inhabit the digestive system. In normal conditions, this community lives in a balanced state called eubiosis and performs numerous essential functions, such as:

• Strengthening the immune system;
• Protecting the intestinal barrier;
• Synthesizing beneficial substances like vitamins;
• Regulating energy absorption.

When eubiosis is disrupted, it leads to a condition known as gut dysbiosis, which can be detected through a simple urine test. Numerous epidemiological studies have shown that long-term dysbiosis can be associated with severe inflammatory bowel diseases. Even conditions like being overweight, anxiety, insomnia, and skin disorders can be linked to gut dysbiosis.

The balance of the microbiota can be disturbed by various factors, including an unbalanced diet, which is often typical during the festive season.

"During Christmas meals, there’s usually an increased intake of sweets, which are high in simple sugars that alter the gut microbiota. This alteration in microbiota structure leads to increased production by gut bacteria of specific metabolic enzymes involved in sugar transport and metabolism," explains Dr. Robba.

Other factors that can disrupt microbiota balance include:

• Excessive alcohol consumption;
• Smoking;
• Use of anti-inflammatory drugs;
• Use of antibiotics;
• Obesity;
• Gastrointestinal diseases;
• Chronic inflammatory diseases.

Even during the festive season, we should follow some basic rules to protect the intestinal barrier—and thus the microbiota—so that our immune system remains strong.

“The first rule is to consume the right amounts of dietary fiber. Panettone is fine, but fruits and vegetables must be included in adequate quantities during main meals.

It’s also helpful to reduce the intake of foods high in fats.

Finally, it’s essential to include fermented foods in your diet, as they contain the beneficial bacteria like Lactobacilli that support gut health.

To keep our microbiota healthy and maintain eubiosis, while still enjoying festive treats, we can also consider including probiotics in our diet as supplements. Particularly useful strains include Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus bulgaricus, as well as butyrate-producing strains that help preserve the integrity of the intestinal barrier,” concludes Dr. Robba.

Enjoy the holidays, but remember to care for your gut!