## What is the microbiome? The microbiome is considered another organ of the human body. Its total weight is about 5.5 lbs., with up to 4.4 lbs. in the intestine. We get our first microbes at birth when we pass through the birth canal. Therefore, during cesarean section, the child is deprived of part of the microorganisms, which affects the composition of its microbiome and may further affect immunity and digestion. In the first 2-3 years of life, bacteria actively populate the body, coming in from food and the environment. All microorganisms know their functions and are in balance. They are divided into useful and opportunistic, which normally do not cause harm. However, under certain conditions such as reduced immunity, they can lead to disease. > It is very important for health to maintain a diverse microbiome. That's why sterility is so harmful, and why a nutritious diet, from which we get bacteria, is so beneficial. ## How does the microbiome affect health? Helps digestion: microorganisms process complex carbohydrates and fiber as well as produce beneficial fatty acids and vitamins. Supports brain function: the gut ===is connected to the brain by millions of nerves. Responsible for immunity: with the help of the microbiome, the immune system fights harmful microorganisms, protecting us from infections. Responsible for heart health: produces "good" [cholesterol](https://ul.orna.me/KOge/librarybiomarker?id=57) and prevents the risk of heart disease. > The relationship between the state of the microbiota and the risk of developing diabetes, atherosclerosis, obesity, ulcerative colitis, Crohn's disease, and many other pathologies has been proven. ## What harms the microbiome? - Taking antibiotics - Fondness for diets and monotonous meals - Overeating and fatty foods - [Stress](https://ul.orna.me/KOge/librarydisease?id=19) and lack of sleep - Chronic diseases - Consumption of sugar and artificial sweeteners All this leads to inflammatory bowel disease, irritable bowel syndrome, [diarrhea](https://ul.orna.me/KOge/librarydisease?id=197), constipation, weight gain, high blood sugar and cholesterol, vitamin and mineral deficiencies, and a weakened immune system. ## What does our microbiome love? To maintain the balance of bacteria, it is worth following these simple rules. Eat at least one product with probiotics every day. Probiotics include live bifidobacteria and lactobacilli, which are found in fermented products. Eat at least 30 g of fiber per day. Probiotics are live bacteria and prebiotics, specifically fiber, are food for their reproduction. Eat foods rich in complex carbohydrates and polyphenols. Found in green tea, dark chocolate, red wine, olive oil, and whole grain products, these compounds are useful for bacterial growth.