Whatever you do throughout your day, you are constantly bringing microbes onto and into your body. Especially when eating, you introduce a mix of microbes into your gastrointestinal tract.

In this dark, airless place, microbes flourish, working tirelessly to keep you in good shape. They improve your body’s health starting from the gut and strengthen your gut’s defences by fighting off unwelcome intruders.

Gut bacteria break down the food you eat from which they produce all sorts of molecules. The most important ones are called short-chain fatty acids. These small molecules impact the health of your gut and your overall body.

Here, we’re looking at gut bacteria that produce short-chain fatty acids and how they maintain the health of your gut. We’ll also explore ways to help bacteria make even more of these beneficial molecules.

Let’s start by understanding how your gut protects your body.

The mucus layer of the gut as a first line of defence

The food you eat passes through your body, yet it is always in contact with your body’s outer layer of cells. Only in the gastrointestinal tract do your gut cells absorb molecules from food and transport them into the body.

This means the outer layer of your gut, the so-called epithelium, faces away from the body and is in constant contact with the outside. One of its main jobs is to prevent harmful components from getting too close or even entering the body.

That is why goblet cells, which are special gut epithelial cells, produce a thick, slimy mucus. As they constantly secrete mucus, the cells actively push everything away from the epithelium, while the ever-growing mucus layer sits like a protective shield on top of the the intestinal epithelium.

When the mucus layer is too thin or broken, harmful microbes and bacteria can come into contact with the gut. This can trigger inflammatory immune responses, resulting in chronic diseases such as inflammatory bowel diseases.

Commensal gut bacteria produce short-chain fatty acids

While this slimy physical barrier is already a strong first line of defence for your gut, you can also rely on your gut microbes. Those that reside in and on your body over a long time are called commensal microbes.

One way to make them stay with you is by feeding them their favourite foods. Gut bacteria eat what you eat, while some commensals like Ruminococcus gnavus and Akkermansia muciniphila also eat the mucus in your gut.

And from your food, the majority of gut commensals prefer the dietary fibre. That is the indigestible part of plant-based foods as it passes through your small intestine unchanged. Once it reaches the large intestine, your gut bacteria get to work.

They break down the fibre, ferment it and produce all sorts of molecules from it. The most important group of molecules are the short-chain fatty acids, including acetate, propionate and butyrate.

The commensals Bacteroides thetaiotaomicron, Bifidobacterium longum, Eubacterium and Blautia coccoides are actually some of the best-known producers of short-chain fatty acids. Just by eating a lot of dietary fibre, you increase both the different microbial strains growing in your gut and the amount of short-chain fatty acids they make.

How short-chain fatty acids improve gut health

From the gut, short-chain fatty acids diffuse through the mucus and reach the epithelial layer. Here, they bind to receptors on the goblet cells and activate certain pathways.

They trigger goblet cells to grow and produce more mucus. This increasing mucus layer, in turn, protects more effectively against harmful bacteria while providing more food for your commensals.

For example, two gut bacteria, Akkermansia muciniphila and Blautia coccoides, produce the short-chain fatty acids acetate and propionate. Both molecules trigger gut cells to make more mucus, improving gut health and feeding commensal bacteria while fighting off intruders. In mice, Bifidobacterium longum induces the growth of mucus, likely by producing acetate.

The diet-microbiome-gut health connection

Now, let’s tie all these pieces together: By eating plant-based fibres, you feed your beneficial gut bacteria. These digest and ferment the fibre and produce short-chain fatty acids, which bind to your gut cells and trigger them to produce more mucus. This increasing mucus layer shields off your gut while feeding your gut bacteria.

Generally, the more fibre we eat, the more beneficial bacteria live in our guts. They become more active at digesting fibre since they lose their appetite for the mucus.

Beneficial bacteria like Blautia can even be found in human stool after 12 weeks of eating high-fibre diets. Hence, it seems that the commensal Blautia decides to settle down in your gut depending on what you eat. So, by eating food full of fibre, you can attract helpful bacteria to you.

On the other hand, when you eat little fibre, your gut bacteria start eating your mucus layer, since their preferred substrate is not available. This can lead to inflammation and other gut health issues.

You are what you and your bacteria eat

When considering the role of your gut bacteria for your health, the saying “you are what you eat” may take on a new meaning.

By eating a lot of different plant fibres, you’re not just feeding yourself — you’re also feeding the bacteria in your gut. Your food gives them the right fuel to produce short-chain fatty acids that strengthen your gut’s protective layer and gut health. This, in turn, impacts the health of your body, mind and cardiovascular system and even your emotional and mental wellbeing.

Hence, by eating more veggies, fruits and seeds with lots of fibre, you influence which types of bacteria live close to and inside of you. So, what you eat affects how you feel, quite literally from the inside out.

Your gut bacteria will thank you for that extra serving of vegetables. To show their gratitude, they’ll provide you with all the good stuff to keep you healthy.

The post Short-chain fatty acids: what gut bacteria make from fibre appeared first on Bacterialworld.
Bacterialworld - A blog about bacteria: from scientific studies to vivid stories about the fascinating bacterial world

Those bacteria that call your gut their home are the so-called commensal bacteria. Luckily, they have a special superpower: They can protect us from bacteria that cause infections and make us sick. For this, our commensal gut bacteria developed some extraordinary strategies to defend these pathogens.

So, by nurturing our friendly gut bacteria, you are also strengthening your protection against diseases. Here, we will look at what kind of bacterial wars are going on in your gut and how your gut bacteria defend pathogens and keep you healthy.

Your gut bacteria defend pathogens with toxic molecules

Bacteria have many different means to kill other microbes, competitors or even their own siblings. Often, these bacteria produce molecules that are toxic to their prey, which means they inhibit cellular proteins or machineries. Without these machineries, the prey is then lacking an essential cell function to grow or survive, so that it eventually dies.

Interestingly, gut bacteria produce and deliver many different toxic molecules of various shapes and sizes, functions and even origins.

Gut bacteria produce bacteriocins

Many bacteria produce molecules that are like antibiotics specifically to kill bacteria. These are called bacteriocins.

Some bacteriocins are simple and small molecules, while others can be big and fancy. However, they all have a similar goal: they bind to a specific target in the prey bacterium and prevent that target from working properly.

So, no wonder that many bacteria in our gut microbiome produce bacteriocins that are toxic to pathogenic intruders. Also, we carry a lot of different bacteria in our guts and they all produce different bacteriocins. Hence, incoming pathogens face this huge load of toxic molecules making it really difficult to establish themselves in our intestines.

For example, one bacterium that loves the warmth and lack of oxygen in our gut is the bacterium Ruminococcus gnavus. And this one produces at least two bacteriocins, Ruminococcin A and C, that are toxic against human gut pathogens like Clostridium perfringens.

Other friendly gut bacteria, like Escherichia coli or Blautia producta, also produce bacteriocins that are toxic to pathogens, like Enterococcus faecalis. And some of their bacteriocins can even impact our gut cells by activating and strengthening our immune response.

Gut bacteria produce short chain fatty acids from fibres

Another way to protect against pathogenic gut bacteria is directly related to your diet. When we eat a lot of fibres, which are non-digestible carbohydrates, our friendly gut bacteria break these up. From these fibres, they produce small molecules that are called short-chain fatty acids, which have many positive health benefits for our overall wellbeing.

Interestingly, when we have a lot of these short-chain fatty acids in our intestine, the pH drops. This is already pretty difficult for most pathogenic bacteria, as not many can handle this acidic environment.

Plus, short-chain fatty acids diffuse into pathogenic gut bacteria where the pH drops as well. This can disturb many cellular machineries from functioning properly and not many bacteria have the right tools to defend against this attack, so they’ll die.

Gut bacteria convert bile acids into toxic compounds

To better digest the fats in food, our liver produces bile acids. These molecules bind fatty acids and lipids so that we can take them up better into our bodies.

But some of our friendly gut bacteria can convert these primary bile acids from our liver. For example, one of these bacteria, Clostridium scindens, transforms them into secondary bile acids that can bind the lipids of bacterial membranes.

Like this, secondary bile acids open the membranes of some pathogenic gut bacteria, like Staphylococcus aureus, Bacteroides thetaiotaomicron or Clostridoides difficile. This eventually kills the intruders and keeps our guts pathogen-free.

Killing pathogens with bow and arrow

Yes, also direct bacterial wars are happening in our guts! And they are nasty!

Some bacteria use tiny little bows to shoot deadly arrows into other bacteria. And these arrows can be incredibly toxic so the shot bacterium has barely any chance to survive the attack.

Luckily, our gut bacteria use their bows and arrows to defend against gut pathogens. For example, commensal bacterium Bacteroides fragilis has three different bows and can shoot various arrows. And research showed that this bacterial friend can protect us from bacteria that otherwise cause intestinal diseases.

Interestingly, Bacteroides fragilis is not opposed to hit’n’kill its own toxic bacterial siblings since some members of his family can indeed make us sick. But our friendly Bacteroides fragilis collected many different immunity proteins against its evil siblings so that their toxic arrows cannot harm it. Instead, Bacteroides fragilis keeps shooting and killing until we are safe from the pathogenic sibling.

Keeping nutrients from pathogenic gut bacteria

Another important way how gut bacteria defend pathogens is by keeping nutrients away from them. In all mixed microbial communities, bacteria fight for nutrients, especially for metals like iron, zinc but also sulphur sources.

Luckily, our gut bacteria developed some sneaky ways to steal these metals from gut pathogenic bacteria. By sending out special proteins that bind these metals very tightly, the commensals make sure to keep these metals from the pathogens. And if the pathogenic bacteria don’t have enough of these essential metals, they won’t survive and will eventually die.

Strengthening the mucus layer to block pathogenic gut bacteria

When you think about it, your gut is not part of your body – even though it is inside of you. All the food that we eat, stays within this digestion tube (mouth, oesophagus, stomach, intestines) until it comes out on the other side.

And to protect us from harmful microbes and molecules, we need to have a clear physical barrier from the content of the tube. This barrier is the so-called epithelial layer, which is covered by a slimy mucus on the outside. And this sticky slime helps keep off intruding microbes so that they cannot breach through the epithelial wall and get into our bodies.

Luckily, our helpful gut bacteria help us maintain this slimy defence wall. As bacteria produce SCFAs close to the mucus layer, the epithelial wall produces more slime. And if the slime gets thicker, gut pathogenic bacteria have more difficulties getting into our bodies.

To help the slime grow, some bacteria adapted very well to the conditions within the gut. For example, the friendly gut bacteria Akkermansia muciniphila and Ruminococcus gnavus cut off the very end of the mucus layer and feed themselves with them. This does not harm the mucus itself, but it keeps these bacteria close by. And this in turn triggers the epithelial wall to produce more mucus. So, everyone wins.

How to help your gut bacteria defend pathogens

Now, that you better understand how your gut microbiome defends pathogenic gut bacteria, make sure you support them keeping you healthy. By feeding your gut bacteria the right foods, you will help them be comfortable and happy in your gut. And when the right bacteria grow within you, they will gratefully protect you from nasty intruders!

Another idea for researchers is to use what they have learned to keep you healthy. The idea is to develop probiotics or prebiotics that help us defend against nasty pathogens. For example, you might take pills containing toxins against pathogenic gut bacteria or probiotics with bacteria that can fight off pathogens.

Whatever it may be, you can always help your gut bacteria be happy in your intestines by eating the right things. That means lots of fibre and veggies! ?

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Bacterialworld - A blog about bacteria: from scientific studies to vivid stories about the fascinating bacterial world