Missing keystone gut bacteria? Here's how & why it's a problem.

Keystone bacteria are vital cornerstones of gut health. Without them, inflammation, leaky gut, dysbiosis (imbalances/infections), and chronic disease are far more likely. Increasingly, I see this in client gut testing.

Some gut keystone bacteria are

• Faecalibacterium prausnitzii – top producer of butyrate (a SCFA), which feeds our gut cells and supports immunity; is anti-inflammatory

• Akkermansia muciniphila – feeds on gut mucus to strengthen the gut lining

• Bifidobacterium species – important in early life and for maintaining adult gut balance

• Roseburia species – Also important for butyrate production and gut barrier health

What happens when they're low/missing?

• Gut permeability - the gut lining weakens, increasing intestinal permeability, allowing toxins, bacteria, food particles to enter the bloodstream

• Chronic inflammation - reduced gut cell lining food (SCFA) production means less regulation of inflammatory pathways, contributing to systemic inflammation, autoimmunity, autoimmune inflammatory bowel diseases

• Dysbiosis - opportunistic or pathogenic bacteria can overgrow without their regulatory effects, causing digestive symptoms, infections, immune dysregulation

• Metabolic dysfunction - impaired digestion of fibres, lower nutrient production, insulin resistance, weight gain can occur

How to restore them

1. Feed them resistant starch (green bananas, cooked-cooled rice/[potatoes), soluble fibre (onions, garlic, chicory), polyphenols (berries, green tea, cacao)

2. Eat fermented foods (sauerkraut, kefir, medicinal yoghurt)

3. Minimise antibiotics, processed foods

4. Manage stress

5. Use targeted probiotics (bifidobacterium, spore-based) and butyrate supplements if needed

6. Address hidden infections (SIBO, parasites) that block their regrowth