How a balanced intestinal flora benefits your health

More and more people are developing diabetes

Currently, around 11 million people in Germany suffer from diabetes. Estimates suggest that there are an additional 2 million people who are affected but have not yet been diagnosed (1). Furthermore, about 20 out of 100 adults in Germany are thought to have prediabetes. These individuals already have altered blood sugar levels, but they are still below the threshold for a diabetes diagnosis (2).

The majority of those with diabetes, around 93 %, suffer from type 2 diabetes, a chronic metabolic disorder that usually develops after the age of 40. What is particularly alarming is not only the increasing number of cases worldwide but also the fact that more and more children and adolescents are being diagnosed with type 2 diabetes.

Less common is type 1 diabetes, an autoimmune disease that typically develops in childhood and involves the destruction of the insulin-producing cells in the pancreas. This article focuses primarily on the "widespread disease" of type 2 diabetes.

How does diabetes develop?

A key mechanism in the development of the disease is the increasing insulin resistance, which eventually leads to a disruption in blood sugar regulation. Insulin is a hormone produced in the pancreas that allows the body’s cells to take up glucose (blood sugar) from the blood.

With insulin resistance, the cells become less responsive to insulin, meaning glucose is less effectively absorbed into the cells, and blood sugar levels remain elevated over time. In response, insulin levels rise as the pancreas produces more insulin to counteract the high blood sugar levels.

Persistently high blood sugar and insulin levels can lead to severe complications, including cardiovascular disease, kidney damage, and damage to the retina of the eyes.

The development of type 2 diabetes is a complex process influenced by numerous factors. The most well-known risk factors include being overweight, physical inactivity, and an unhealthy diet high in sugar, refined flour, and unhealthy fats. You can learn more about the impact of diet in our article "Stable blood sugar levels thanks to a healthy diet”.

In recent years, however, science has identified another potential risk factor: a disrupted gut microbiome. Studies show that changes in the composition of gut microbes may play a significant role in the development of diabetes. The following sections will explain these connections in more detail.

How the gut microbiome affects our health

The gut microbiome, also known as the gut flora, includes all the microorganisms that inhabit our digestive tract. This community consists of bacteria, fungi, viruses, and various single-celled organisms (such as protozoa and archaea) that coexist in a complex network. The gut microbiome in an adult weighs about 1.5 kg and is primarily located in the large intestine.

Food that we cannot digest and absorb in the small intestine reaches the large intestine, where it is metabolized by these microorganisms. The gut microbiome produces various substances from these food components, including amino acids, short-chain fatty acids, vitamins, and numerous other compounds.

The metabolic products produced by beneficial microorganisms have many important functions for our health. For example, they help nourish the cells of the intestinal lining and regulate the immune system, much of which is located in the intestinal mucosa. Additionally, they influence many metabolic processes, the nervous system, and the endocrine system once they are absorbed into the body. The interactions are very complex, and research in this area is still in its infancy.

Consequences of a disrupted gut microbiome

The production of microbial metabolic products depends largely on the food consumed and the prevalence of different types of microorganisms. In a disrupted gut microbiome, known as dysbiosis, the number of potentially harmful microbes increases, while the number of beneficial microorganisms decreases. As a result, metabolic products that are beneficial to health are no longer formed in sufficient quantities while harmful substances are increasingly produced in the intestine.

Altered gut microbiome in diabetes

Studies have identified various changes in the gut microbiome of patients with diabetes and linked these changes to the development of the disease.

Reduced bacterial diversity

Research has shown that patients with type 2 diabetes have lower microbial diversity in their gut compared to healthy individuals (3). Microbial diversity is a key indicator of gut health and is also associated with overall body health.

Decreased production of short-chain fatty acids

In addition to reduced microbial diversity, patients with type 2 diabetes have fewer beneficial bacteria capable of producing short-chain fatty acids (SCFAs) such as acetate, butyrate, and propionate (3). These substances are produced when certain gut bacteria ferment dietary fiber.

SCFAs play multiple roles in metabolism. They help prevent insulin resistance, have anti-inflammatory effects, and increase the feeling of satiety after eating (4). Moreover, they protect the intestinal lining.

Leaky gut syndrome

An intact gut barrier is crucial for health, as it prevents toxins and pathogens from entering the body, supports immune function, and facilitates numerous metabolic processes in the gut lining. When the gut becomes permeable to unwanted substances, this condition is known as leaky gut syndrome.

In individuals with diabetes, there is an increased presence of bacteria in the gut that can degrade the protective mucus layer, ultimately damaging the gut lining. Along with the reduced production of SCFAs, this is a key factor contributing to the development of leaky gut syndrome in diabetes (3).

The toxins that enter the bloodstream as a result trigger inflammatory processes in the body and can disrupt blood sugar regulation, ultimately promoting the development of insulin resistance (3).

The connections between diabetes and the gut microbiome are highly complex. In addition to the factors discussed here, there are many other links between gut health and diabetes.

How to strengthen your gut microbiome

Now that you know what changes can occur in the gut, the question naturally arises: What can be done about it? The following tips offer basic guidance on promoting gut health. However, they do not replace individualized diagnosis and treatment by an experienced doctor or therapist.

Here are some steps you can take to strengthen your gut:

• Eat plenty of fiber, which can be found in fruits, vegetables, legumes, soaked chia seeds etc. Fiber provides nourishment for beneficial gut bacteria, helping them to thrive.
• Incorporate fermented foods like sauerkraut, pickled vegetables, kefir, kimchi, and tempeh into your diet. These foods support a healthy pH in the gut and contain beneficial bacteria.
• Choose mostly unprocessed, organic foods. This reduces your intake of harmful substances and additives that can damage the gut microbiome.
• Cut down on sugar and easily digestible carbohydrates (like pasta, white bread, and sweets), as these foods can promote the growth of harmful microorganisms.
• Avoid excessive intake of fat, especially unhealthy fats such as refined oils or fried foods, as they can also harm the gut microbiome. While healthy fats are an important part of the diet, it's best not to overconsume them. Include foods like nuts, avocados, olive oil into your diet, but not as a main component of your meals.
• Chew well and do not eat too large portions. This will reduce the amount of food components that should have been absorbed in the small intestine but instead end up in the large intestine, where they promote the growth of harmful germs.
• Ensure you get enough sleep, manage stress, and spend time outdoors daily. These practices also have a significant impact on gut health.

Supplements for a healthy gut

We offer a selection of products in our range designed to specifically strengthen the gut microbiome:

• ProBio 14 contains a combination of 14 natural bacterial cultures, including lactobacilli and bifidobacteria. It also includes prebiotics like inulin and fructooligosaccharides. This product provides beneficial bacteria and simultaneously nourishes them with healthy fibers to help them establish better.
• Our Enzyme Complex contains high-quality enzymes from natural sources. This product can specifically support your digestion, which in turn benefits gut health.
• For boosting gut health, the Gut-Brain Complex is also recommended. This product includes the amino acid L-glutamine and the short-chain fatty acid propionic acid, both of which are important nutrients for the gut lining.

In cases of chronic conditions like type 2 diabetes and leaky gut syndrome, the body generally has an increased need for micronutrients. Our Multivitamin Basic and Multivitamin Booster complexes are ideal for meeting this need.

We also recommend supplementing with essential omega-3 fatty acids DHA plus EPA, as these are important components of cell membranes and have a wide range of functions in the body.

Sources

1. Diabetes in Zahlen. Deutsche Diabetes Hilfe [Internet]. [aufgerufen am: 19.08.2024].
2. Diabetes in Deutschland – Zahlen und Fakten. Diabinfo [Internet]. [aufgerufen am: 15.08.2024].
3. Hu R, Yuan Y, Liu C, Zhou J, Ji L, Jiang G. New insights into the links between anti-diabetes drugs and gut microbiota. Endocr Connect. 2021;10(1):R36-R42. doi:10.1530/EC-20-0431
4. Anachad O, Taouil A, Taha W, Bennis F, Chegdani F. The Implication of Short-Chain Fatty Acids in Obesity and Diabetes. Microbiol Insights. 2023;16:11786361231162720. Published 2023 Mar 25. doi:10.1177/11786361231162720