Allowing these bacteria to thrive can improve your health.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Did you know that the microorganisms in your intestines play a critical role in your well-being, weight management, and immune system? These tiny creatures can be either your strongest supporter or your biggest adversary, depending on how you care for them.
Scientific studies have revealed that modern diets high in omega-6 fats and excessive use of antibiotics are negatively impacting the health of our gut. However, there is hope: making simple lifestyle adjustments such as incorporating healthy fats into your diet, opting for organic fruits and vegetables, and staying physically active can help restore equilibrium and revolutionize your health from within.
Overview
How Gut Bacteria Can Influence Your Well-Being
A vast number of bacteria reside in your body, with a significant portion located in your digestive system. These bacteria can either be your allies in health or your adversaries, depending on your choices.
By adopting a healthy lifestyle that supports probiotic bacteria, these beneficial microbes can bolster your immune system and contribute to its optimal functioning. Neglecting your daily habits and diet, however, can allow harmful bacteria to disrupt your system, leading to potentially challenging issues.
For years, medical experts have warned about the excessive consumption of omega-6 fats and inadequate intake of omega-3 fats in the American diet. This imbalance has been shown to negatively impact the bacteria in our intestines.
The Impact of Omega-6 Fats on Gut Health
Researchers caution that our reliance on omega-6 fats is fostering the growth of detrimental bacteria and heightened inflammation in the digestive tract, which is associated with conditions like heart disease, diabetes, cancer, and autoimmune disorders.
Studies at the University of Alabama suggest that the prevalent consumption of omega-6 fats among Americans increases the likelihood of weight gain and disrupts the healthy bacteria residing in the gut, leading to chronic inflammation within the immune system.1
Moreover, with age, this persistent inflammation tends to worsen. To make matters worse, their laboratory experiments indicate that if an elderly individual experiences a heart attack while adhering to this type of diet, the interaction between gut bacteria and the immune system significantly raises the risk of heart failure.
Furthermore, researchers at the University of California Davis point out that the widespread use of antibiotics predisposes individuals to another condition: inflammatory bowel disease.2
The Impact of Antibiotics on Your Intestinal Health
In their research, scientists at the University of California discovered that consuming a high-fat diet (without specifying the types of fats, though largely omega-6s) alongside antibiotic usage damages the mitochondria in the cells lining the intestine, causing them to release oxygen into the digestive tract.
Subsequently, this oxygen harms the beneficial gut bacteria, as these microorganisms thrive in a low-oxygen environment. Consequently, harmful bacteria proliferate, leading to inflammation that serves as a precursor to developing inflammatory bowel disease.
Experts in natural health emphasize the importance of maintaining a healthy balance of bacteria in your gut. Fortunately, achieving this balance is not exceedingly challenging.
Naturally Enhancing Your Bacteria
In addition to increasing your consumption of omega-3 fats and reducing omega-6 intake, consuming raw organic fruits and vegetables can positively impact the bacteria in your gut.
Furthermore, according to research conducted in Australia, uncooked fruits and vegetables contain beneficial bacteria that can be ingested. Organic raw fruits and vegetables offer a more diverse and healthful array of probiotic bacteria compared to conventional produce or cooked fruits and vegetables.
Researcher Gabriele Berg highlights, "The bacteria, fungi, and viruses in our food transiently colonize our gut. Cooking eliminates most of these, making raw fruits and vegetables particularly essential as sources of gut microbes."
It is crucial to prioritize the consumption of organic produce whenever feasible. The Australian researchers also emphasize that the 100 million bacteria present in and on an organic apple represent a healthier assortment of diverse probiotics than what conventional apples offer.
Dr. Berg elaborates, "Escherichia-Shigella - a bacterial group that includes known pathogens - was found in the majority of conventional apple samples but absent in organic apples. Conversely, beneficial Lactobacilli - renowned for their probiotic properties - exhibited the opposite trend."
Engaging in physical activity is another effective way to enhance your gut bacteria. A study involving women over 65 in Japan demonstrated that brisk walking over a 12-week period increased the count of beneficial intestinal bacteria.3
Moreover, integrating probiotic supplements into your routine is advisable. Research at Emory University indicates that probiotics can enhance liver health.4 Additionally, a study in England found that probiotic consumption reduces the risk of respiratory issues by 27% among overweight individuals.5
It is evident that the bacteria residing in your body play a pivotal role in your health. Some researchers even predict that a "Recommended Daily Intake of Microbes" might be advocated in the future.6 Until then, it is recommended to implement these natural strategies to maintain a healthy bacterial equilibrium in your intestinal tract.
Summary
Gut bacteria are vital for overall health, but imbalances caused by omega-6-rich diets and antibiotics can result in inflammation, weight gain, and chronic illnesses. Supporting healthy gut bacteria through omega-3 fats, organic raw produce, probiotics, and physical activity can help restore equilibrium, decrease inflammation, and enhance immunity and digestion. By making simple lifestyle changes, you can significantly impact your health by nurturing these essential microorganisms.
