The CGM Blog
The Role of Gut Health in Blood Sugar Management
Explore the critical role that gut health plays in managing your blood sugar levels and discover actionable tips for improving gut health for better blood sugar control.
Gut health is a critical part of overall health. Our gut is home to trillions of extremely tiny organisms, or microorganisms, that make up what’s known as our body’s microbiome. A healthy gut microbiome with a diverse population of good microorganisms contributes to digestion, stronger immunity, and even better mental health. Recent research has linked gut health to the development of diabetes. Studies have also shown that the gut microbiome is involved in blood sugar control in those living with diabetes.1,2
Looking after your gut health may be a positive addition to your diabetes management plan. Gut health is a hot topic these days, and it’s important to rely on advice about how to support your gut health tailored to you by a healthcare professional. Learning more about the gut microbiome and how to boost gut health can give you a better understanding of your own body, empowering you to take care of it throughout your diabetes journey.
What is the gut microbiome?
You can think of the gut microbiome as a forest filled with plants, animals, soil, and insects all working together to create a natural balance that enables the forest to thrive. The gut microbiome is the community of bacteria, yeasts, and fungi that live inside the stomach as well as the small and large intestines. A healthy gut has many different species of microorganisms the same way a healthy forest has a wide variety of plants and animals living in it.
The microorganisms in our guts help us digest our food, but researchers are only just beginning to understand the complex role they play in our bodies. The microorganisms also support our immune system and metabolism, including how carbohydrates and sugar are used for energy.3 We begin to develop a unique microbiome when we are babies and many different factors can change it throughout our lives. There are both helpful and potentially harmful organisms in the gut. A healthy microbiome has a diverse array of good microorganisms that can help protect against the overgrowth of bad ones.3
The Relationship Between Your Gut and Your Glucose
Research has revealed that there may be a connection between gut health and both type 1 diabetes (T1D) and type 2 diabetes (T2D).4,5 There’s a strong correlation between gut health and T2D as studies have shown that issues with gut health may contribute to the development of the condition.1 A loss of diversity in the gut microbiome can lead to what’s known as “leaky gut” where the lining of the intestines becomes weak. When this happens, it’s easier for viruses and harmful bacteria to get into the body and cause inflammation. Inflammation can impact our cells and the way the pancreas functions, which may initiate the development of T1D or T2D.4,5
Gut health is also one of the many factors that impact glucose levels. An imbalance of gut microorganisms can make it harder for the body to process sugar, or glucose. In the gut, the microbiome plays a role in creating short-chain fatty acids (SCFAs), which is fat that has been broken down small enough to be absorbed into the body. SCFAs are important for blood sugar, or glucose, regulation because they initiate the secretion of hormones that help the body use glucose for energy, including insulin.2,6
How to Keep Your Gut Healthy
Many choices that can improve blood sugar control also support better gut health, and vice versa. Here are just a few ways you can take care of your gut health as part of your diabetes management plan.
1. Eat Plenty of Produce
Diet plays a major role in gut health and, in turn, blood sugar control. Studies show that making dietary changes can have an impact on the composition and health of the gut microbiome.2 Eating a wide variety of vegetables can improve the diversity of your gut microbiome, making it healthier. Leafy greens, colourful veggies, and many fruits are considered to be “prebiotics,” which means that they promote the growth of beneficial gut microbes.7
Fibre is also critical to a balanced gut microbiome. Eating a diet rich in vegetables can help you get the fibre your gut needs to thrive. Eating more fibre is associated with a lower risk of developing T2D. This is because more fibre is an important part of a process in the gut that helps control blood sugar regulation in the body.2 Eating fibre slows down digestion, which helps to prevent spikes in blood sugar. This can make it a little easier to stay within your target glucose range more often.2
2. Try Fermented Foods or Probiotics
Fermentation is an ancient technique that involves intentionally cultivating a colony of good bacteria to help preserve food. Some popular fermented foods include kombucha, pickles, sauerkraut, kimchi, yogurt, and kefir.8 Fermented foods contain “probiotics,” which are live bacteria and yeasts that can help diversify and strengthen your own microbiome.9 Be sure to look for products that say they have been fermented naturally as some pickling methods do not include fermentation, and double check the sugar content listed on the package.8
You can also talk to your healthcare team about a probiotic supplement. Probiotic supplements provide similar benefits to eating fermented foods, delivering several different types of microorganisms in pill form. Taking probiotic supplements has been shown to help lower blood sugar levels in individuals living with T2D, particularly those who are not using insulin therapy.10
3. Move Your Body More Often
Physical activity can help you manage your glucose levels, but it also contributes to a diverse gut microbiome.11 Daily, low-intensity activities have been shown to support a healthy gut. One of the reasons for this is that being moderately active enhances digestion and helps everything in your intestines run smoothly. For some people living with T2D, maintaining healthy weight may be a part of their diabetes treatment plan. The positive effect of exercise on the gut microbiome has been shown to play a role in weight loss and the reduction of obesity.11
Simply moving your body throughout the day and breaking up long periods of sitting down with standing up and stretching can benefit you.11
4. Prioritize Sleep and Stress Management
Rest and relaxation also play roles in both gut health and blood sugar regulation. The gut and the brain are interconnected.12 Similar to exercise, there is a circular relationship between sleep and a healthy gut microbiome. Better sleep promotes gut health, and a healthy gut helps you sleep better.13 Not getting enough sleep is tough on the body, which can increase stress levels.14 It has also been shown to make it harder for the body to regulate blood sugar after meals, potentially leading to glucose spikes.15
Stress has been shown to increase inflammation in the body, which triggers an overgrowth in harmful bacteria that disrupts the microbiome’s balance. Inflammation caused by stress can also contribute to a leaky gut.12 Focusing on getting enough sleep each night, making sure you get good quality sleep, and engaging in stress management techniques can help increase gut health.12,13 Practicing yoga, meditation, or breathing and relaxation exercises can help you cope with stress and support a restful night’s sleep.16
Take a Holistic Approach to Diabetes Management
Gut health is just one factor that can impact diabetes management. When you’re living with diabetes, it can feel overwhelming to navigate all the variables that influence your glucose levels on a day-to-day basis. Technology like continuous glucose monitoring (CGM) systems, including the Dexcom G7 CGM System, can make it easier to view your glucose readings, giving you more insight into what’s affecting them. When you’re trying out a new diabetes management routine—like looking after your gut health—Dexcom G7 can help you and your doctor see how the changes are making a difference.
1 What is the microbiome? Diabetes.co.uk. Updated January 14, 2023. https://www.diabetes.co.uk/body/microbiome-and-its-importance-in-gut-health.html
2 Li WZ, et al. Gut microbiota and diabetes: From correlation to causality and mechanism. World J Diabetes. 2020;11(7):293-308. doi: 10.4239/wjd.v11.i7.293.
3 The Microbiome. Harvard T.H. Chan School of Public Health. Accessed September 17, 2023. https://www.hsph.harvard.edu/nutritionsource/microbiome/
4 Iatcu CO, et al. Gut Microbiota and Complications of Type-2 Diabetes. Nutrients. 2021;14(1):166. Published 2021 Dec 30. doi:10.3390/nu14010166
5 Zheng P, et al. Gut microbiome in type 1 diabetes: A comprehensive review. Diabetes Metab Res Rev. 2018;34(7):e3043. doi:10.1002/dmrr.3043
6 He J, et al. Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism. Int J Mol Sci. 2020;21(17):6356. Published 2020 Sep 2. doi:10.3390/ijms21176356
7 van der Merwe M. Gut microbiome changes induced by a diet rich in fruits and vegetables. Int J Food Sci Nutr. 2021;72(5):665-669. doi:10.1080/09637486.2020.1852537
8 Fermented foods for better gut health. Harvard Health Publishing: Harvard Medical School. September 12, 2023. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
9 Probiotics. Cleveland Clinic. Updated September 3, 2020. https://my.clevelandclinic.org/health/articles/14598-probiotics
10 Rittiphairoj T, et al. Probiotics Contribute to Glycemic Control in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Adv Nutr. 2021;12(3):722-734. doi: 10.1093/advances/nmaa133
11 Monda V, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi: 10.1155/2017/3831972
12 Madison A, et al. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi: 10.1016/j.cobeha.2019.01.011
13 Smith RP, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394
14 Stress and Sleep. American Psychological Association. Accessed September 17, 2023. https://www.apa.org/news/press/releases/stress/2013/sleep
15 Tsereteli N, et al. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2022 Feb;65(2):356-365. doi: 10.1007/s00125-021-05608-y
16 Sleepless Nights? Try Stress Relief Techniques. Johns Hopkins Medicine. Accessed September 17, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques
2 Li WZ, et al. Gut microbiota and diabetes: From correlation to causality and mechanism. World J Diabetes. 2020;11(7):293-308. doi: 10.4239/wjd.v11.i7.293.
3 The Microbiome. Harvard T.H. Chan School of Public Health. Accessed September 17, 2023. https://www.hsph.harvard.edu/nutritionsource/microbiome/
4 Iatcu CO, et al. Gut Microbiota and Complications of Type-2 Diabetes. Nutrients. 2021;14(1):166. Published 2021 Dec 30. doi:10.3390/nu14010166
5 Zheng P, et al. Gut microbiome in type 1 diabetes: A comprehensive review. Diabetes Metab Res Rev. 2018;34(7):e3043. doi:10.1002/dmrr.3043
6 He J, et al. Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism. Int J Mol Sci. 2020;21(17):6356. Published 2020 Sep 2. doi:10.3390/ijms21176356
7 van der Merwe M. Gut microbiome changes induced by a diet rich in fruits and vegetables. Int J Food Sci Nutr. 2021;72(5):665-669. doi:10.1080/09637486.2020.1852537
8 Fermented foods for better gut health. Harvard Health Publishing: Harvard Medical School. September 12, 2023. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
9 Probiotics. Cleveland Clinic. Updated September 3, 2020. https://my.clevelandclinic.org/health/articles/14598-probiotics
10 Rittiphairoj T, et al. Probiotics Contribute to Glycemic Control in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Adv Nutr. 2021;12(3):722-734. doi: 10.1093/advances/nmaa133
11 Monda V, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;2017:3831972. doi: 10.1155/2017/3831972
12 Madison A, et al. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi: 10.1016/j.cobeha.2019.01.011
13 Smith RP, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394
14 Stress and Sleep. American Psychological Association. Accessed September 17, 2023. https://www.apa.org/news/press/releases/stress/2013/sleep
15 Tsereteli N, et al. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2022 Feb;65(2):356-365. doi: 10.1007/s00125-021-05608-y
16 Sleepless Nights? Try Stress Relief Techniques. Johns Hopkins Medicine. Accessed September 17, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepless-nights-try-stress-relief-techniques