A healthy gut: Your friendly neighbor within
Each of us carries an extraordinary internal community: trillions of microorganisms living primarily in the digestive tract. Collectively called the microbiome, these bacteria, viruses and fungi are not simply passengers. Many play helpful roles in digestion, immune function and the complex communication between the gut and brain.
We first acquire many of these microbes from our mothers during birth and early feeding. Throughout life, our microbiome continues to be shaped by the foods we eat, our surroundings, medications, activity level, sleep, stress and even time spent outdoors. A diverse diet rich in plant foods can help nourish beneficial gut bacteria, while repeated illness, highly processed foods, chronic stress and unnecessary antibiotic use may disrupt the balance.
The digestive system is far more than a place where food is processed. The gut lining acts as an important barrier between the outside world and the bloodstream. It helps regulate what enters the body and works closely with the immune system.
Meanwhile, certain gut bacteria break down dietary fiber and produce compounds that can support the cells lining the colon and influence metabolism.
Scientists are increasingly studying the gut-brain connection as well. The digestive tract and nervous system communicate continuously through nerves, hormones, immune signals and microbial byproducts. Although no single supplement or diet can guarantee a sharp mind or prevent disease, maintaining healthy daily habits that support the gut may also support mood, energy and cognitive well-being.
I learned the importance of digestive health personally more than three decades ago. After an eight-month struggle with undiagnosed Lyme disease, I required substantial antibiotic treatment. Those medicines were necessary and lifesaving, but they also left my digestion unsettled. Antibiotics can affect both harmful and beneficial bacteria, so restoring regularity and comfort afterward often requires patience, nutritious food and careful attention to lifestyle.
As we age, this attention may become even more important. Research suggests that the diversity and resilience of the microbiome can change over time. Older adults may also face changes in appetite, mobility, medication use, sleep and digestion, all factors that can influence gut health.
The practical answer does not have to be complicated. Start with food. Include a variety of fiber-rich choices such as beans, lentils, vegetables, fruits, oats, nuts, seeds and whole grains. Fermented foods such as yogurt, kefir, sauerkraut, kimchi and other cultured foods may also be useful for some people, provided they fit individual dietary needs.
Regular physical activity, adequate hydration, sleep and stress management also matter. These familiar habits support the body as a whole, including the digestive system.
Some people choose probiotic supplements, including soil-based organisms, which are naturally occurring, spore-forming bacteria designed to survive the acidic environment of the stomach. Evidence for probiotics varies by strain and health condition, so they should not be viewed as a cure-all. People with serious illnesses, weakened immune systems or complex medical conditions should speak with their clinician before starting any probiotic product.
At 79, I remain convinced that lasting vitality begins with daily choices, not quick fixes. Care for the friendly neighbors within you. Feed them well, stay active and give your body the consistent support it needs to serve you well for years to come.
Dr. Nabil El-Hag, PhD, MPH in Nutrition Biochemistry. In his book, “Link to Vitality,” he shares the science and philosophy behind lifelong wellness. He also writes about wellness, vitality, and longevity.
