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In many nutrition science circles we're finding out the importance of the gut microbiome, the colony of trillions of beneficial and symbiotic bacteria that reside in our digestive tract.

They're extremely important, but must be fed well. Unfortunately, westernized diets are overly high in simple starches and fats, aren't adequate for them.

Our overall fiber intake is also extremely small compared to more traditional population, who have been observed to have more robust micro biomes.

This is the reason why fecal transplants are a thing. They're essentially repopulating or introducing new beneficial bacterial your digestive tract.

The science is still young but many hypothesize that the gut micro biome effects everything from weight gain to inflammatory diseases like Arthritis.

Right now, you have trillions of microbes hitching a ride with you. In fact, it has been estimated that 90 percent of the cells that make up your body are not your cells – they are bacteria, fungi and other “non-human” life forms. Scientists have just begun to understand the importance of this, and we now know that our unique make-up of microbes contributes to our overall health in astoundingly important ways.

For example, emerging evidence is showing that our gut microbiome may play a role in weight gain. Our first hint that there was a link between our gut bacteria and weight gain actually came from farming practices. Chickens given a low-dose antibiotic grow to be heavier. Scientists now know that reducing the diversity of gut bacteria in the chicken’s body is likely what allows it to gain more weight. Can this be true in humans?

Enter the gut microbiome scientist. Corrie Whisner at Arizona State University is currently studying the role of the gut microbiome and its possible link to the notorious “freshman 15” – the propensity of first-year college students to gain weight. Whisner suspects that the gut microbiome diversity is decreased during that “perfect storm” of bad habits that lead many students to add pounds. She expects to have data by the end of 2016, but she provided some insight into her research through a brief interview.

Q: Your research is looking at whether college students that gain the dreaded “freshman 15” have less diversity in their gut bacteria. What do you suspect is leading to less diversity in their gut bacteria?

A: I think that students’ eating behaviors in college play a large role in changing their gut bacteria. Numerous studies show that fast food-rich diets increase weight gain via the gut microbiome. For many students, heading off to college means eating lots of burgers, fries and pizza, which definitely has an impact on the waistline and likely the gut microbiome. Furthermore, newer research is beginning to show that exercise also improves the diversity of the gut microbiome. Many students do not meet the daily recommendations for physical activity, which could be another factor influencing the diversity of gut bacteria.

How improve your gut microbiome?

Q: What three things would you suggest people do to improve or protect their gut microbiome?

A:

Feed your little friends well. You’ve got millions of little travelers inside your intestines that depend on you to feed them each day. Choosing foods rich in dietary fiber, like whole grains, fruits and veggies, is a surefire way to keep your gut bugs fueled and happy. Live an “on-the-go” lifestyle? Stock up on granola bars or yogurt that have prebiotics added to them.

Get some exercise. You’ve probably heard that regular exercise can improve regularity in the bathroom, but most of us don’t attribute that to the gut microbiome. Recent research is starting to show that exercise might also impact the microbiome for the better. So take the stairs at work or park at the end of the grocery store parking lot to fit in a few extra steps each day. Your gut bugs will thank you.

Take it easy on the antibiotics. Most antibiotics lack selectivity and wipe out both good and bad intestinal bugs. Unfortunately, it takes time for the health-promoting microbes to get back to their normal levels again, and in the interim you might be putting yourself at greater risk for other infections. The good bacteria in our intestines can actually help fight off illnesses. So have your doctor do a thorough evaluation of your symptoms the next time you are sick and only take antibiotics if you really, really need them.

He also recommends foods high inulin, an non-digestible fiber that your critters love. It's found in onions, leeks, and jerusalem artichokes.

Related:

Scientist gives himself fecal transplant from modern hunter gatherer.

Woman gains weight after receiving stool transplant from overweight daughter