The Biological Clock and Gut Microbiota Activity

It is important to understand that circadian rhythms deeply affect us, even in our gut, brain, and hormones.

Our microbiota differs from one person to another, yet we all share the same types of microbes within us at varying levels. Healthy bodies maintain a balanced amount of gut microbes—not too few and not too many. Think of your body as soil, food as fertilizer, and microbes as the biodiversity within the soil that breaks down nutrients and helps it thrive. Without them, survival is impossible.

Whether you’re suffering from irritable bowel syndrome (IBS), underweight, or overweight, the issue is closely tied to your gut microbiota and how you manage it.

Activity and Peak Times of Gut Microbes

It’s worth noting that the composition and activity of gut microbes can vary significantly throughout the day, with certain types exhibiting peak activity at specific times. Here are some examples:

Bacteroides

• Peak Activity: Morning.

• Function: Important for breaking down complex carbohydrates and producing short-chain fatty acids.

Recommendation: Eat a small, warm, easily digestible breakfast made of whole grains.

Lactobacillus

• Peak Activity: Throughout the day, especially after meals.

• Function: Involved in digesting lactose and producing lactic acid, which helps maintain gut acidity.

Recommendation: In Ayurveda, we recommend people with IBS consume natural buttermilk or water strained from yogurt after meals to support this type of bacteria.

Bifidobacterium

• Peak Activity: Late morning to early afternoon.

• Function: Plays a role in fermenting dietary fibers and producing beneficial metabolites.

Recommendation: Make your largest meal, which contains fibers that are harder to digest, between 11:00 AM and 1:30 PM.

Faecalibacterium prausnitzii

• Peak Activity: Afternoon.

• Function: Produces butyrate, a short-chain fatty acid essential for supporting gut health and reducing inflammation.

Recommendation: In Ayurvedic practice, we recommend consuming therapeutic ghee at this time. For healthy individuals, adding 1/2 teaspoon of ghee to lunch is beneficial.

Clostridium

• Peak Activity: Evening.

• Function: Some species help ferment dietary fibers and produce beneficial short-chain fatty acids.

Recommendation: Allow time for your gut to digest food. This is why eating a light evening meal is important to maintain gut microbial balance and prevent overburdening the microbiota.

Enterococcus

• Peak Activity: Night.

• Function: Contributes to gut balance and can influence immune function.

Recommendation: Nighttime is for recovery. It’s best to avoid eating any food and stick to warm beverages if needed.

Akkermansia muciniphila

• Peak Activity: Late night to early morning.

• Function: Plays a crucial role in maintaining the gut barrier and regulating metabolism.

Recommendation: Night is for rest, so meals are not recommended. However, this bacterium becomes active in the early morning. Start your day with a cooked apple, some berries, or even a small piece of dark chocolate as a pre-breakfast snack. This is especially beneficial if you plan to exercise afterward, as it supports these metabolism enhancing bacteria.

Final Notes

The activity of gut microbes is influenced by factors such as meal timing, diet, and daily rhythms, highlighting the dynamic nature of the gut microbiome. Maintaining a balanced diet and regular eating patterns can help support the diversity and activity of these beneficial microbes.