Bacteria, viruses, yeast—your body is home to billions, even trillions, of microorganisms. “We co-evolved with the organisms in our gastrointestinal tract, and we depend on them for our body to function properly,” says Henry Ford Health functional medicine physician Ryan Barish, M.D. “The microbiome has a lot of ripple effects on our health.”
An imbalance of gut bacteria has been linked to concerns all over the body, from migraines and eczema to anxiety and ADHD. Increasingly, there’s also evidence that a person’s microbiome might increase the risk of Type 2 diabetes. “Many people don’t realize how the microbiome may be connected to blood sugar, among other things,” Barish says. “It’s empowering to take a deeper dive.”
The Microbiome-Diabetes Connection
Henry Ford Center For Integrative Medicine
Your gut microbiome is the assortment of bacteria and other microorganisms living in your digestive tract. In a healthy microbiome, there’s a lot of diversity in that mix. Problems can occur when the populations of different microorganisms are out of balance with one another.
Someone might have too little of a particular strain of beneficial bacteria, for example. Or they might have an overgrowth of problematic strains of bacteria. “In people with prediabetes and Type 2 diabetes, there are changes in the microbiome,” Barish explains.
Certain gut bacteria can produce compounds that affect the way the body breaks down sugars in the blood, for instance. And some bacterial strains increase inflammation.
Chronic inflammation increases the risk of many health problems, including heart problems and insulin resistance—a condition that can eventually lead to Type 2 diabetes. “Those changes can impair our ability to balance blood sugar levels,” Barish says.
An imbalance in the microbiome has also been linked to obesity. And it’s well established that obesity increases the risk of Type 2 diabetes.
Tips for a Healthy Microbiome
Fortunately, what’s good for your overall health is good for your gut, too. “The most powerful thing you can do for microbiome is to make healthy lifestyle choices,” Barish says. “The importance of diet and other lifestyle choices can’t be overstated.”
Want to improve gut health and lower your risk of Type 2 diabetes? Here’s where to start.
- Eat more fiber. Pile your plate with foods high in fiber, such as whole grains, fruits, vegetables, beans and other legumes. “The more fiber-rich, plant-based foods you eat, the more you’ll improve your microbiome,” Barish adds.
- Choose a varied diet. Eating a variety of different foods translates to a more diverse—and more robust—microbiome. Instead of reaching for the same old foods, mix things up with different types of grains and legumes, and produce of every color.
- Steer clear of processed foods. When it comes to your microbiome, sugar isn’t so sweet. Sugary, fried and ultra-processed foods promote the growth of unwanted bacteria in your gut.
- Live a healthy lifestyle. Getting enough sleep, exercising and managing stress can all influence a healthy microbiome, Barish says.
- Consider supplements. Pills won’t replace a healthy diet, but prebiotic and probiotic supplements can help fill in gaps and get people on track, Barish says. Talk to your doctor about which supplements might help.
- See a functional medicine doctor. Functional medicine specialists can measure the microorganisms in your gut and make personalized recommendations about how to optimize your microbiome. “Health can be connected to the microbiome in ways that aren’t obvious. A functional medicine doctor can help connect the dots and guide you toward choices that support microbiome health,” Barish says.
Type 2 diabetes is a complex disease. Your microbiome is probably one of many factors that influence your risk, and scientists are still learning about what makes a healthy mix. But the more they learn, the more reasons they find to give your gut some love.
“The microbiome is so central to overall health. Looking at diseases like diabetes through this lens is an innovative new frontier in medicine,” Barish says.
Reviewed by Ryan H. Barish, M.D., a functional medicine physician at Henry Ford Health who practices at Henry Ford Medical Center — Bloomfield Township.
