{"id":8870,"date":"2026-03-24T13:06:17","date_gmt":"2026-03-24T13:06:17","guid":{"rendered":"https:\/\/beyourzenith.com\/?p=8870"},"modified":"2026-04-12T15:19:20","modified_gmt":"2026-04-12T15:19:20","slug":"que-es-la-microbiota-intestinal-la-guia-completa-que-necesitas","status":"publish","type":"post","link":"https:\/\/beyourzenith.com\/en\/que-es-la-microbiota-intestinal-la-guia-completa-que-necesitas\/","title":{"rendered":"What is the gut microbiota: the complete guide you need"},"content":{"rendered":"
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The <\/span>Intestinal microbiota<\/b> it's one of the most searched topics on Google in recent years \u2014 and rightly so. More and more studies are confirming that the ecosystem of microorganisms living in your gut isn't just a passenger in your digestion: it's a <\/span>functional organ<\/b> that directly influences your physical, mental and immunological health.<\/span><\/p>

But what exactly is the gut microbiota? How does it work? What happens when it becomes unbalanced? In this guide, we answer all of those questions with the latest evidence.<\/span><\/p>

Article Contents<\/b><\/p>

  1. What is the gut microbiota<\/span><\/li>
  2. Main functions<\/span><\/li>
  3. The gut-brain axis<\/span><\/li>
  4. Dysbiosis: what happens when it is unbalanced<\/span><\/li>
  5. How to look after your microbiota<\/span><\/li>
  6. Preguntas m\u00e1s frecuentes<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    1. What is the gut microbiota<\/b><\/span><\/h5><\/li><\/ol>

      The gut microbiota is the collection of living microorganisms \u2013 bacteria, viruses, fungi, archaea, and protozoa \u2013 that primarily inhabit the human colon. They aren't a collection of intruders: they are permanent residents that have been co-evolving with our species for millions of years.<\/span><\/p>

      Each person harbours approximately 160 different bacterial species, although the complete ecosystem can contain more than 1,000 different species distributed throughout the entire digestive tract. Their total weight is around 200 grams, comparable to that of an organ like the liver.<\/span><\/p>

      38 <\/b>B<\/b><\/h3>

      bacteria in the<\/span>
      <\/span>human intestine<\/span><\/p><\/td>

      1.000+<\/b><\/h3>

      bacterial species<\/span>
      <\/span>identified<\/span><\/p><\/td>

      9.9 million<\/b><\/h3>

      microbial genes<\/span>
      <\/span>in the microbiome<\/span><\/p><\/td>

      28%<\/b><\/h3>

      of people know<\/span>
      <\/span>What is the microbiota<\/span><\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      Microbiota vs. Microbiome <\/b>Although they are used as synonyms, they are not the same. The microbiota refers to the microorganisms themselves. The microbiome also includes their genes and their metabolites: the complete functional set of the ecosystem.<\/span><\/p>

      Colonisation begins at birth: babies born vaginally acquire a microbiota similar to maternal vaginal flora, while those born via C-section have profiles closer to those of the skin or environment. These first few weeks are crucial, as the neonatal microbiota influences the immune system's development for life.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      1. Functions of the gut microbiota<\/b><\/h5><\/li><\/ol>

        Far from being limited to digestion, the gut microbiota participates in processes that affect the entire body. These are its most important functions:<\/span><\/p>

        \ud83d\udd25 Metabolismo y nutrici\u00f3n<\/b><\/p>

        Fibre is fermented, producing short-chain fatty acids such as butyrate, which is essential for nourishing colon cells and reducing inflammation. Vitamins K and B vitamins are also synthesised, and the absorption of minerals like calcium, iron, and magnesium is improved.<\/span><\/p>

        \ud83d\udee1\ufe0f Defensa inmunol\u00f3gica<\/b><\/p>

        It occupies receptors in the intestinal lining, produces antibacterial substances (bacteriocins), and prevents the proliferation of pathogens. Furthermore, it trains and modulates the immune system, favouring balanced responses and reducing the risk of allergies and autoimmune diseases.<\/span><\/p>

        \ud83e\uddf1 Protecci\u00f3n de la barrera intestinal<\/b><\/p>

        Butyrate and other metabolites maintain the integrity of the intestinal lining, preventing so-called \u201cleaky gut\u201d which can trigger systemic inflammation.<\/span><\/p>

        \ud83e\udde0 Comunicaci\u00f3n cerebro-intestino<\/b><\/p>

        Through the gut-brain axis, the microbiota influences the production of neurotransmitters such as serotonin (90% of which is produced in the gut) and GABA, directly affecting mood, stress, and cognition.<\/span><\/p>

        \u2696\ufe0f Regulaci\u00f3n metab\u00f3lica<\/b><\/p>

        Certain microbial compositions are associated with a higher risk of obesity, insulin resistance and type 2 diabetes. A diverse and balanced microbiota helps regulate body weight and lipid metabolism.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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        1. The gut-brain axis<\/b><\/h5><\/li><\/ol>

          One of the most fascinating recent scientific findings is that the gut and the brain constantly communicate bidirectionally. This connection, known as the microbiota-gut-brain axis, is now one of the most promising research fields.<\/span><\/p>

          \ud83e\udda0<\/b>
          <\/b>Microbiota<\/b><\/p><\/td>

          \u21c4<\/b><\/p><\/td>

          \ud83e\udec0<\/b>
          <\/b>Vagus nerve<\/b><\/p><\/td>

          \u21c4<\/b><\/p><\/td>

          \ud83e\udde0<\/b>
          <\/b>Brain<\/b><\/p><\/td><\/tr><\/tbody><\/table>

          The microbiota produces neurotransmitters and their precursors which travel to the brain via the vagus nerve and the bloodstream. Chronic stress, in turn, modifies the composition of the microbiota, reducing serotonin production and creating a cycle that can affect mood, anxiety, and sleep.<\/span><\/p>

          The most recent research suggests that certain interventions targeting the microbiota could be adjunctive treatments for anxiety and depression, although this field still requires further clinical evidence before precise therapeutic recommendations can be made.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          1. Dysbiosis: what happens when the microbiota becomes unbalanced<\/b><\/h5><\/li><\/ol>

            Intestinal dysbiosis is the scientific term for an imbalance in the microbiota: an alteration in the quantity, quality, or distribution of the species that make it up. Only 1 in 3 people have heard this term, even though its consequences are widely known.<\/span><\/p>

            Factors that alter the microbiota<\/b><\/p>

            Ultra-processed diet <\/b>High in sugar and low in fibre; reduces microbial diversity within weeks.<\/span><\/p>

            Antibiotics <\/b>They eliminate pathogenic bacteria but also damage beneficial microbiota. The impact can last for months.<\/span><\/p>

            Chronic stress <\/b>It alters intestinal permeability and negatively modifies bacterial composition.<\/span><\/p>

            Sedentary lifestyle <\/b>A lack of exercise reduces microbial diversity and the systemic anti-inflammatory effect.<\/span><\/p>

            Diseases and associated symptoms<\/b><\/p>

            \u00a0Digestive symptoms: <\/b>Bloating, gas, diarrhoea, constipation, irritable bowel syndrome (IBS) and SIBO.<\/span><\/p>

            \u00a0Systemic symptoms: <\/b>Chronic fatigue, headaches, skin problems, allergies, asthma and mood swings.<\/span><\/p>

            Associated illnesses <\/b>Obesity, type 2 diabetes, inflammatory bowel disease (IBD) and an increased risk of certain cancers.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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            1. How to look after your gut microbiota<\/b><\/h5><\/li><\/ol>

              The good news is that the microbiota is mouldable. Diet is its main modulator, and changes in diet have an effect on its composition in as little as 72 hours. Here are the strategies with the strongest scientific backing:<\/span><\/p>

              01\u00a0 <\/b>Over 30 plants a week<\/b><\/p>

              Studies show that consuming more than 30 different plant species per week promotes a more diverse and anti-inflammatory microbiota.<\/span><\/p>

              02\u00a0 <\/b>Prioritise fermentable fibre<\/b><\/p>

              Garlic, onion, leek, asparagus, oats, and green banana are natural prebiotics that feed your beneficial bacteria.<\/span><\/p>

              03\u00a0 <\/b>Include fermented foods<\/b><\/p>

              Yoghurt, kefir, sauerkraut, kimchi and miso provide natural probiotics. Extra virgin olive oil also has a documented prebiotic effect.<\/span><\/p>

              04\u00a0 <\/b>Manage stress<\/b><\/p>

              Meditation, mindful breathing, yoga, and outdoor walks reduce cortisol and protect microbial diversity.<\/span><\/p>

              05\u00a0 <\/b>Exercise regularly<\/b><\/p>

              Moderate aerobic exercise improves gut microbiota diversity and has a potent systemic anti-inflammatory effect.<\/span><\/p>

              06\u00a0 <\/b>Use antibiotics wisely<\/b><\/p>

              Only when they are necessary and always under medical prescription. Consider a course of microbiota rehabilitation after treatment.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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              1. Preguntas m\u00e1s frecuentes<\/b><\/h5><\/li><\/ol>

                How long does it take for the gut microbiota to recover?<\/b><\/p>

                It depends on the degree of dysbiosis. After antibiotic treatment, the microbiota can take between 1 and 6 months to partially recover. With dietary changes, some markers improve in as little as 2-4 weeks, although full recovery of diversity may require months or years of consistent habits.<\/span><\/p>

                How do I know if I have a healthy microbiome?<\/b><\/p>

                There is currently no clinically validated definition of an \u201cideal\u201d microbiome. Microbiome tests analyse a stool sample and identify which microorganisms are present. However, these analyses should always be interpreted in a clinical context: the results are informative, not diagnostic.<\/span><\/p>

                Does the gut microbiota affect weight?<\/b><\/p>

                Yes. Certain microbial profiles are associated with greater calorie extraction from food, increased inflammation, and poorer regulation of satiety signals. A low-diversity microbiota is a risk factor for obesity with metabolic comorbidities, although it is not the sole determinant.<\/span><\/p>

                Does stress damage the microbiota?<\/b><\/p>

                Yes, directly. Chronic stress modifies bacterial composition, increases intestinal permeability and reduces intestinal serotonin production. This alteration, in turn, can aggravate stress, creating an important bidirectional cycle that needs to be interrupted.<\/span><\/p>

                Do babies born by Caesarean section have a worse microbiome?<\/b><\/p>

                Babies born by C-section have a different initial microbiome, with fewer beneficial bacteria from the vaginal canal. This is associated with a higher risk of allergies, asthma, and autoimmune diseases. Breastfeeding and early exposure to natural environments can help compensate for these differences.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

                La microbiota intestinal es uno de los temas m\u00e1s buscados en Google en los \u00faltimos a\u00f1os \u2014 y con raz\u00f3n. Cada vez m\u00e1s estudios confirman que el ecosistema de microorganismos que vive en tu intestino no es simplemente un pasajero de tu digesti\u00f3n: es un \u00f3rgano funcional que influye directamente en tu salud f\u00edsica, mental […]<\/p>\n","protected":false},"author":11,"featured_media":9401,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[46,43,44,45,39,42,41,40],"class_list":["post-8870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-digestion","tag-disbiosis","tag-eje-intestino-cerebro","tag-microbioma","tag-microbiota-intestinal","tag-prebioticos","tag-probioticos","tag-salud-intestinal"],"acf":[],"jetpack_featured_media_url":"https:\/\/beyourzenith.com\/wp-content\/uploads\/2026\/03\/front-view-old-woman-with-closed-eyes-beach-scaled.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/posts\/8870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/comments?post=8870"}],"version-history":[{"count":20,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/posts\/8870\/revisions"}],"predecessor-version":[{"id":9402,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/posts\/8870\/revisions\/9402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/media\/9401"}],"wp:attachment":[{"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/media?parent=8870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/categories?post=8870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beyourzenith.com\/en\/wp-json\/wp\/v2\/tags?post=8870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}