Beginner’s Guide to the Gut Microbiome: What You Need To Know

Beginner’s Guide to Microbiome: What You Need To Know
Have you heard (or talked) about the gut microbiome

Maybe you've heard about the gut microbiome’s benefits —specifically its interconnection with the development of chronic conditions—but you don’t entirely know what that means.

There are many microbiome systems throughout the body, and they can be found:

  • On the skin
  • In the reproductive organs
  • Within the gut (the "gut microbiome")

I want to specifically talk about the gut microbiome, and how we can help fortify it. 

What is the gut microbiome? 

The microbiome is an ecosystem of trillions of bacteria coexisting in our body. 

The gut contains a barrier known as the mucin layer, which helps to keep harmful bacteria from getting into our circulation.

When the mucin layer is thick and regulated, it also works to help beneficial bacteria—or probiotics—continue their necessary functions. 

Therefore, maintaining a strong gut lining or mucin layer is vital to maintaining a healthy environment for the beneficial microbes of the gut microbiome. 

How to maintain a healthy gut microbiome

Studies show that the standard American ("Westernized") diet—which is typically low in fiber and high in processed foods—negatively impacts the gut microbiome composition.

This leads to a less-diverse microbiome that lacks beneficial microbes. 

It is important to note that beneficial-bacterial strains in the gut feed and thrive off of fiber. Therefore, the more fiber we consume, the more diverse our gut microbiome will be. 

Fiber—specifically soluble fiber—can be found in:

  • Fruits
  • Vegetables
  • Beans
  • Oats, and 
  • Barley

However, it is not enough to just eat fiber.

Beneficial microbes (probiotics) must be present within the gut microbiome to digest the soluble fiber that is consumed.

If prebiotic fiber is consumed and there is a lack of probiotic strains, fiber will be left unmetabolized. 

Similarly, if the probiotic strains are present without fiber consumption, the strains could lose functionality and die off. 

Therefore, fiber intake and the presence of these key strains are essential to maintaining gut health. 

Probiotics have the potential to modify your gut microbiome and improve the integrity of your intestinal barrier. 

Some probiotics are found in fermented foods (Kefir, tempeh, sauerkraut, miso, kimchi, yogurt, etc.).

For probiotics not present in fermented food, individuals often turn to probiotic supplementation.

How to choose a probiotic? 

It is best to choose a clinically proven probiotic, with studies backing its safety and efficacy. 

Pendulum Glucose Control is a breakthrough probiotic that is scientifically validated and clinically tested to help people with Type 2 diabetes. 

Pendulum Glucose Control is the first and only medical probiotic designed for people with Type 2 diabetes and is backed by a BMJ Open Diabetes Research & Care.

Compared to placebo and within individuals with Type 2 diabetes who were also taking metformin, the BMJ study showed that Pendulum Glucose Control:

  • Reduced A1C by 0.6% 
  • Reduced postprandial blood-sugar spikes by 33%  
  • What makes Pendulum Glucose Control different from over-the-counter probiotics?

    Pendulum Glucose Control delivers beneficial bacteria known to be missing—or lacking functionality—in people with Type 2 diabetes.  

    This proprietary blend targets imbalances in the gut microbiome linked with individuals with Type 2 diabetes, such as:

    • A lack of microbial diversity
    • Thinning of the mucin layer or gut-lining fortification  

    Ultimately, Pendulum Glucose Control helps you better manage glucose control. 

    In summary, maintaining a healthy gut lining is critical for protecting good bacteria.

    Therefore it is essential to include both fiber-rich foods in your diet and a clinically proven probiotic—such as Pendulum Glucose Control—to maintain gut microbiome health. 

    To learn more about gut-microbiome basics, watch Pendulum’s “Microbiome 101” video

    Where do I find more information about Pendulum Glucose Control?

    For more information about Pendulum and its products, go to

    And don't forget to get encouragement, the latest gut-health tips, and updates by following Pendulum on LinkedInFacebook, and Instagram.


    1. Perraudeau F, McMurdie P, Bullard J, et al. Improvements to postprandial glucose control in subjects with type 2 diabetes: a multicenter, double-blind, randomized placebo-controlled trial of a novel probiotic formulation. BMJ Open Diabetes Research and Care. 2020;8:e001319. doi: 10.1136/bmjdrc-2020-001319.
    2. Zinöcker MK, Lindseth IA. The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients. 2018;10(3):365. Published 2018 Mar 17. doi:10.3390/nu10030365

    By- Sylvia Klinger, DBA, MS, RD, owner of Hispanic Food Communications

    Bio: Award-winning author and global nutrition entrepreneur Dr. Sylvia Klinger is the founder of Hispanic Food Communications, nutrition communications and culinary consulting company. Her Hispanic background has fueled her passion for nutrition, which has led her to empower and encourage those in her community through the foods(recipes) they make in their kitchens.
    Understanding that everyone’s needs are different, Sylvia seeks to individualize nutrition so that it can be a highly beneficial experience to us all during the unique journey we are here to live.

    Disclaimer: Sylvia Klinger is a Pendulum Partner and was not compensated for the development of this blog from Pendulum Therapeutics.

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