Gut microbiota diversity corresponds to the number of different species present in an individual. There is every reason to believe that the diversity of gut microbiota is an indicator of the microbiota’s good health. The two primary determinants of an individual’s microbiome diversity include genetics and the environment, which includes antibiotic treatment, cesarean births, and diet. In fact, it has been estimated that a 60% variation in the diversity of the microbiome is environmentally determined and that 30 to 37 % of the gut microbiome diversity is heritable. Alpha diversity is the species diversity present within each forest or grassland patch of the slope. Indeed, alpha diversity refers to the diversity within a particular area or ecosystem, and is usually expressed by the number of species. Beta diversity is represented by the species diversity between any two patches and their communities. Beta diversity shows the different between microbial communities from different environments. Main focus is on the difference in taxonomic abundance profiles from different samples. Gamma diversity of the landscape is the species diversity along the entire range of the mountain slope. Gamma diversity is a measure of the overall diversity for the different ecosystems within a region. Hunter (2002: 448) defines gamma diversity as “geographic-scale species diversity”.
A guide to increasing your microbiome diversity
The microbiome has a tremendous influence on the health and disease susceptibility of humans. Although genetics plays some part in determining the diversity of the microbiome, diet has the largest influence; therefore, humans can make certain lifestyle choices that have been proven to increase the diversity and stability of their microbiome. The best way to maintain its diversity is to eat a varied diet, with both animal and plant-based foods, fermented foods containing probiotics, dietary fibers, some of which have prebiotic properties, to exercise, to manage stress and, finally, not to forget to stay hydrated.
Although increasing fiber intake is generally associated with a more diverse microbiome, it should be noted that certain undesirable side effects may occur for individuals who cannot tolerate these high doses of fiber, such as those with IBD.
In light of this information, it is recommended that specific fiber types are consumed based on an individual’s specific microbiota profile.
Not only will this reduce the occurrence and severity of unwanted side effects, but it is expected that the host will experience the physiologic benefit associated with increasing their fiber intake.
Summary
These are a list of practical recommendations which, to the best of our current knowledge, increase the diversity of microbes colonizing your gut:
- Eat a diverse diet
- Consume fermented foods with live microbes; they have at least a transient effect
- Eat washed raw fruits and vegetables, which harbor environmental microbes (not recommended if you have difficulties digesting raw vegetables)
- Consider consuming probiotic-containing foods/supplements; look up the controlled trials for evidence of health benefits from specific probiotics
- Consume adequate levels of diverse types of fiber, including prebiotics, to promote a diverse microbiota; this might mean consuming 2-3 kinds of fruits or vegetables in one sitting
- Breast feed your baby; breast milk contains live microbes and a rich supply of oligosaccharides that appear to enrich good bacteria in the baby’s gut
- Avoid unnecessary antibiotics
- Wash hands with soap and water instead of sanitizing
reference
soma Ghosh and Sreemanta Pramanik
Archives of Microbiology (2021) 203:5281–۵۳۰۸ https://doi.org/10.1007/s00203-021-02516-y
