Myriad factors can impact the health of your microbiome – diet, sleep, stress, travel, exercise, prescription meds, daily exposures, and the list goes on. This article takes a close look at these factors and what you can do to mitigate their negative effects.

Dietary factors

The most direct external factor that affects the health of your gastrointestinal (GI) tract is what you put into it – the composition of your diet. The food you eat can have positive, negative, or neutral effects on your gut health. Foods that can have a positive impact include complex carbohydrates that contain fiber and/or resistant starch. These are dietary components that pass to the large intestine intact and are either fermented by gut bacteria or pass through, supporting stool bulk and transit time. Health-promoting products created by bacterial fermentation include vitamins and short-chain fatty acids (primary fuel for the cells that line the large intestine). Fermented foods like yogurt, sauerkraut, and kimchi also benefit the gut by providing sources of beneficial bacteria (dietary probiotics). Other foods that support gut health include non-fiber prebiotics like green tea and polyphenols from berries, nuts and legumes, and spices like ginger, oregano, and turmeric.

What dietary factors can negatively impact your gut? Sugar is probably the biggest culprit. Sugar increases the population of “bad” bacteria by feeding them, thus contributing to gut dysbiosis. This in turn leads to increased risk for diseases of the GI tract. A European study of approximately half a million individuals found sugary soft drinks increased the risk of mortality from digestive diseases by 59 percent when comparing participants who drank one or more sugar-sweetened soft drinks daily to those who drank less than one glass a month.1 Sugar-laden food and drink can also increase gut inflammation and the likelihood of leaky gut. Frequent consumption of certain artificial sweeteners, fried foods, red meat, smoked foods, and high amounts of salt can also negatively impact the gut microbiome.2 

Sleep

Inadequate amounts of sleep or poor-quality sleep can negatively impact your gut microbiome. The reverse is also true – the gut microbiome can affect how well you sleep. This is related to what is now well-known as the gut-brain axis. It is believed that health conditions associated with sleep loss – for example, metabolic disturbances and weight gain – are mediated by an overgrowth of specific gut bacteria. Improving the gut microbiome’s health with beneficial probiotics has been shown to improve sleep quality. One study found more microbial diversity (a positive sign) was associated with both greater sleep quality and quantity.3

Stress

In a similar, bi-directional manner, stress can affect the composition of the microbiome, while the microbiome can in turn affect how one responds to stress. A study in Japanese students found that improving the gut microbiome with a paraprobiotic (in this case, heat-killed Lactobacillus gasseri) decreased stress-related cortisol levels and improved sleep quality and bowel habits.4 Elevated cortisol also is associated with increased gut permeability in adults.5 On the flipside, gut bacteria interact with neural pathways that affect how we respond to stress.6 For example, the gut bacteria are involved with tryptophan metabolism7, and tryptophan is a precursor to 5-HTP, serotonin, and ultimately melatonin. Thus, neurotransmitter metabolism is influenced by the bugs in your gut.

Prescription meds

Prescription meds can also impact the makeup of the microbiome. A 2019 study evaluated the most used medications and reported their impact on the gut microbiome in individuals with and without gastrointestinal disorders. After analyzing 41 drug categories, the study found 18 to be associated with gut microbiota composition or functional changes. Among those with the largest impact were proton pump inhibitors (PPIs), metformin, antibiotics, laxatives (no surprise there), steroids, and selective serotonin reuptake inhibitor (SSRI) anti-depressants.8

Exercise

A significant amount of research has been conducted on the microbiome differences between active and sedentary individuals and athletes and extreme athletes. Beneficial microbes found in athletes have been linked to improved cardiorespiratory fitness and stamina. Did the good bugs improve performance or did the exercise improve bug quality? Probably a bit of both. But, although exercise provides gut health benefits, extreme exercise can take its toll – contributing to inflammation and leaky gut.

Environmental Exposures

Although your immune system is not primed to take on an invading bug if you live in a sterile environment, your system can become overwhelmed by too many bugs as well. The number of bugs you are exposed to on a daily basis can have a significant effect on your gut microbiome and your overall health in general. Do you work in a crowded place like a school classroom? Does your child go to daycare? Do you fly frequently? These are all “germy” situations. Some microbiologists at the University of Arizona studied workplace surfaces, like desktops, computer keyboards, and phones of workers in various professions, and found that teachers had 27-times more microbes on their keyboards than accountants. But if you’re an accountant, you’re not off the hook: These microbiologists found bank cashiers and accountants were right behind teachers due to the frequent exchange of money and other paperwork. Other germy professions include computer/tech repair people, medical professionals, and police officers.

Travel

Travel can wreak havoc on your gut and your immune system – between the stress involved with travel and new and exotic foods and strange water supplies – it’s not always a picnic. You’ve heard of traveler’s diarrhea – it’s a real thing. Or at the other end of the spectrum, it’s common to become constipated when you travel. Whether it’s diarrhea, constipation, other GI upsets, or some bug you picked up on a plane flight, you certainly don’t want any of these to ruin your vacation. Read on to find out what you can do to get your gut prepared for traveling.

Introducing improved FloraSport 20B®

Thorne’s FloraSport 20B just got a makeover. This unique probiotic product still has 20 billion colony-forming units (CFUs) in each acid-resistant, delayed-release capsule. It’s still packaged in individually sealed, temperature- and humidity-resistant blister packs for ease of use when traveling. Just toss a box in your suitcase – no heavy, breakable glass bottles.

What has changed are the genus and species of the bugs (Lactobacillus paracasei UALpc-04, Lactobacillus acidophilus UALa-01, Bacillus subtilis DE111®, and Bifidobacterium lactis HN019), which provide a broader spectrum of benefits. This blend of clinically studied bacterial strains supports gut health, immune function, and exercise recovery in children and adults – especially in athletes.*

Clinical evidence

Specific probiotic species in FloraSport 20B:

In adults:

  • Decrease the incidence of occasional diarrhea or constipation in healthy adults*9
  • Support immune function*10
  • Maintain healthy triglyceride levels and support healthy glucose levels*11
  • Decrease transit time and improve upper and lower GI discomfort*12

In children:

  • Increase the gut microbial diversity for children in daycare*13
  • Support a microbiome associated with a balanced inflammatory response in kids*13
  • Support gastrointestinal health in young children*14
  • Support respiratory health and immune function in school-age children*15

In athletes:

  • Reduced percent body fat and improve body composition in female collegiate athletes in conjunction with strength training*16
  • Benefitted exercise recovery by supporting a balanced inflammatory response in male collegiate baseball players*17

Who can benefit from taking FloraSport 20B?

  • Individuals suffering from occasional digestive complaints, such as gas, bloating, diarrhea, or constipation*
  • Individuals of all ages who want to support their body’s immune function*
  • Athletes and fitness enthusiasts wanting the added lifestyle benefit from a daily probiotic
  • Individuals who frequently travel and want portability of their probiotic supplement
  • Kids or adults who frequent high-risk, germy environments
  • Individuals with gut health disturbances from any cause – for example, dietary indiscretions, stress, lack of sleep, or prescription meds*

Not sure which probiotic is best for you? If you’re interested in understanding what’s going on inside your own gut, take Thorne’s at-home Gut Health Test – and read more about how it works here.

References

  1. Mullee A, Romaguera D, Pearson-Stuttard J, et al. Association between soft drink consumption and mortality in 10 European countries. JAMA Intern Med 2019;179(11):1479-1490. doi: 10.1001/jamainternmed.2019.2478. 
  2. Castaneda R, Howley EK. Worst foods for gut health. US News & World Report 2023. 
  3. Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One 2019;14(10):e0222394. doi: 10.1371/journal.pone.0222394. 
  4. Nishida K, Sawada D, Kuwano Y, et al. Daily administration of paraprobiotic Lactobacillus gasseri CP2305 ameliorates chronic stress-associated symptoms in Japanese medical students. J Func Foods 2017;36:112-121.
  5. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci 2019;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. 
  6. Foster JA, McVey Neufeld KA. Gut-brain axis: how the microbiome influences anxiety and depression. Trends Neurosci 2013;36(5):305-312. doi: 10.1016/j.tins.2013.01.005. 
  7. O'Mahony SM, Clarke G, Borre YE, et al. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. Behav Brain Res 2015;277:32-48. doi: 10.1016/j.bbr.2014.07.027. 
  8. Vich Vila A, et al. Abstract OP334. Presented at: UEG Week. October 19-23, 2019; Barcelona.
  9. Cuentas AM, Deaton J, Davidson J, Ardita C. The effect of Bacillus subtilis DE111 on the daily bowel movement profile for people with occasional gastrointestinal irregularity. J Prob Health 2017;5(4). doi:10.4172/2329-8901.1000189. 
  10. Freedman KE, Hill JL, Wei Y, et al. Examining the gastrointestinal and immunomodulatory effects of the novel probiotic Bacillus subtilis DE111. Int J Mol Sci 2021;22(5):2453. doi: 10.3390/ijms22052453.
  11. Labellarte G, Maher M. Tolerance and effect of a probiotic supplement delivered in capsule form. Food Nutr Sci 2019;10:626-634. doi:10.4236/fns.2019.106046 
  12. Waller PA, Gopal PK, Leyer GJ, et al. Dose-response effect of Bifidobacterium lactis HN019 on whole gut transit time and functional gastrointestinal symptoms in adults. Scand J Gastroenterol 2011;46(9):1057-1064. doi: 10.3109/00365521.2011.584895. 
  13. Paytuví-Gallart A, Sanseverino W, Winger AM. Daily intake of probiotic strain Bacillus subtilis DE111 supports a healthy microbiome in children attending day-care. Benef Microbes 2020;11(7):611-620. doi: 10.3920/BM2020.0022. 
  14. Slivnik M, Kristan KC, Lipovec NC, et al. Effect of daily Bacillus subtilis DE111® intake on gastrointestinal health and respiratory infections in children attending day-care: a randomised, parallel, double-blind, placebo-controlled study. J Prob Health 2020;8:225.
  15. Novelli A, Ulivelli A, Reali EF, et al. Bacillus subtilis spores as a natural pro-host oral agent. Preliminary data in children. Chemioterapia 1984;3(3):152-155. 
  16. Toohey JC, Townsend JR, Johnson SB, et al. Effects of probiotic (Bacillus subtilis) supplementation during offseason resistance training in female Division I athletes. J Strength Cond Res 2020;34(11):3173-3181. doi: 10.1519/JSC.0000000000002675. 
  17. Townsend JR, Bender D, Vantrease WC, et al. Effects of probiotic (Bacillus subtilis DE111) supplementation on immune function, hormonal status, and physical performance in division I baseball players. Sports (Basel) 2018;6(3):70. doi: 10.3390/sports6030070.