How does exercise enhance the health of your digestive system?

A recent study has shown that the benefits of exercise go far beyond improving physical fitness and mental health; it has been found that physical activity can "reorganize" the gut microbiome, highlighting the essential role of the digestive system in maintaining overall health.

The study was conducted at Edith Cowan University (ECU) in Australia, where the results showed that the intensity and density of exercise cause noticeable changes in the microbial community within the gut.

The study, published in the International Society of Sports Nutrition journal, revealed that athletes have a microbiome with greater diversity, in addition to higher levels of short-chain fatty acids, which are essential for gut lining health and reducing inflammation.

The study was conducted on 23 high-performance rowers, where researchers compared periods of intense training before competitions with rest periods that saw a decrease in physical activity levels.

Scientists observed during intense training periods an increase in levels of butyrate (from 64 to 105 mmol/L) and propionate (from 91 to 121 mmol/L), contributing to improved digestion and increased bowel movement.

Researchers explained that intense exercise increases lactate levels produced by muscles, which reaches the gut where some microbes consume it and convert it into short-chain fatty acids.

These acids help regulate the pH level in the gut and support the growth of beneficial microbes.

Conversely, during rest periods, the diet of athletes significantly declined.

Although the amount of protein, carbohydrates, and fiber remained relatively stable, daily consumption of fruits and vegetables decreased, leading athletes to rely more on ready-made foods.

These changes resulted in slowed digestion, decreased levels of short-chain fatty acids, and a decline in the abundance of beneficial bacteria.

The study concluded that the intensity of exercise is a crucial factor in shaping a healthy gut environment, more so than merely following a healthy diet.

Thus, it has become clear that regular physical activity—whether in gyms, cycling, or even brisk walking—contributes to improved gut health and adds a new dimension to the list of multiple benefits of exercise.