· By Olivia Silverthorne
How does the gut microbiome influence energy metabolism?
Have you ever wondered why some people seem to have an unlimited supply of energy, whilst you could nap all day?
The answer may lie within the trillions of microorganisms found in your gut, known as the microbiome.
This diverse community of microbes don’t just help digest your food, they also play a key role in helping provide you with energy.
In fact, the health of your gut microbiome could be the hidden key to increasing your energy levels.
Let’s explore how this microscopic world influences our energy levels and overall metabolic health.
What is the gut microbiome?
The gut microbiome is a collection of trillions of microorganisms — including bacteria, viruses, fungi and other microbes — that live in the digestive tract.
These microorganisms play a vital part in our overall health and wellbeing and each individual person has a unique gut microbiome due to a range of factors such as genetics, diet, lifestyle and the environment we live in.
One of the main roles of the gut microbiome is to help break down the food we eat. Some nutrients such as complex carbohydrates and fibre can’t be digested by the body on its own, so the microbiome helps to break them down. They can then produce beneficial compounds like short-chain fatty acids (SCFAs), which are essential for gut health.
The gut microbiome also supports our immune system, protecting against harmful pathogens while maintaining tolerance to harmless microorganisms.
Some gut bacteria also produce essential vitamins, like Vitamin K and some B vitamins.
What is energy metabolism?
Energy metabolism is the process in which the body converts food into energy via a set of biochemical processes. This energy can then be used for physical activities, cellular functioning and overall homeostasis in the body.
Energy metabolism is mainly carried out via two pathways, referred to as catabolism and anabolism.
What is catabolism?
Catabolism is where complex molecules such as carbohydrates, fats and proteins are broken down into simpler ones, releasing energy.
This energy is often in the form of something called adenosine or ATP, which is the preferred energy source of our cells.
What is anabolism?
Anabolism is pretty much the opposite of catabolism and is where the body uses energy (often ATP) to build up complex molecules from simpler ones.
This is a process that is essential for the growth, repair and maintenance of tissues.
How does the gut microbiome play a role in energy metabolism?
So how does the gut microbiome play a part in energy metabolism? I hear you ask.
The gut microbiome hugely impacts many processes in energy metabolism, from the way we break down carbohydrates to the body's ability to store or burn fat.
First let’s look at fibre fermentation.
The gut bacteria takes dietary fibres, which are found in plant sources such as apples, berries and carrots and ferments them into short chain fatty acids or SCFAs, such as butyrate, acetate, and propionate.
These SCFAs play a key role in energy metabolism; butyrate, for example, is a vital energy source for colon cells, helping maintain a healthy gut lining and acetate and propionate are absorbed directly into the blood stream and transported to various organs to aid in energy production.
Acetate can be used by muscles and other tissues as a direct energy source, while propionate is mainly used by the liver to produce glucose through a process known as gluconeogenesis.
The gut microbiome also plays a crucial role in energy metabolism by influencing how the body extracts, processes, and stores energy from food.
Research suggests that in obese individuals, a higher ratio of certain bacteria, such as Firmicutes relative to Bacteroidetes, leads to increased energy (or calorie) absorption and greater fat storage.
In contrast, a more diverse microbiome in lean individuals supports better energy balance.
However, increased fat storage doesn't necessarily mean more available energy for immediate use. While more energy is absorbed, much of it may be stored as fat, potentially reducing immediate energy availability unless the body efficiently accesses stored fat for fuel.
Short-chain fatty acids produced by gut bacteria regulate hormones like insulin and leptin, which control fat storage and energy expenditure.
An imbalanced microbiome, which drives inflammation, can impair energy metabolism and promote fat storage, whereas a healthy microbiome supports efficient fat burning.
The gut microbiome plays a critical role in energy metabolism by influencing insulin sensitivity and glucose regulation.
A healthy microbiome promotes efficient energy use through the production of SCFAs, while an imbalanced microbiome (dysbiosis) can lead to insulin resistance, disrupting energy metabolism and contributing to conditions like type 2 diabetes.
What happens to your energy metabolism if your gut isn’t healthy?
An unhealthy gut can lower your energy levels as nutrient absorption is reduced, this can disrupt your blood sugar and hormone balance and increase inflammation.
This in turn leads to poor energy production in cells and forces the body to use extra energy to manage immune responses.
That's why it's so important to maintain good gut health when you’re looking to restore efficient energy levels and reduce fatigue.
Tips and tricks for a healthy gut microbiome for better energy metabolism
- Eat a Fibre-Rich Diet
- Focus on fruits, vegetables, whole grains, and legumes to feed beneficial bacteria.
- Incorporate Fermented Foods
- Consume yogurt, kefir, sauerkraut, or kombucha to introduce probiotics (healthy bacteria) into the gut.
- Limit Processed and High-Sugar Foods
- These can lead to gut imbalances and promote unhealthy metabolic outcomes.
- Consider Prebiotics and Probiotics
- Benefits of adding supplements or prebiotic foods (like garlic, onions, and bananas) to nourish gut bacteria.
- Stay Physically Active
- Exercise can positively affect the gut microbiome and overall metabolic health.
Conclusion
Your gut microbiome plays a significant role in more than just digestion, it’s a key player in your body’s energy regulation.
By keeping a healthy, balanced microbiome, you can support better energy metabolism, improve your well-being, and reduce the risk of metabolic diseases.
Remember, even small changes to your diet and lifestyle can have a big impact on your gut health.