What Is The Mycobiome? A Gut Expert Explains How To Optimize Our Fungi

You might be familiar with the microbiome and the importance of ensuring healthy gut bacteria, but did you know that we actually have fungi in our bodies as well? According to leading microbiome researcher Mahmoud Ghannoum, Ph.D., there's a community of fungi in our guts (both good and bad) that we should be mindful of: the mycobiome.

With a master's in medicinal chemistry, a doctorate in microbial physiology, and breakthrough research in the probiotic space, Ghannoum is a pioneer in the microbiome field. He was the first to discover how bad bacteria and bad fungus work together to create digestive "plaque," explaining that we need to diversify both the microbiome and what he's named the "mycobiome" for optimal health.

"When we have a fungal overgrowth or imbalance, it starts to form a biofilm, like the plaque on our teeth," he tells me on this episode of the mindbodygreen podcast. "Every morning we brush our teeth to get rid of it, but we cannot do the same in our gut."

"All over our body—in our gut, on the skin, and in the mouth—we not only have bacteria, but we also have fungi," he says. "Imagine them playing together in a sandbox. Sometimes their play helps us, but if they're imbalanced, we're in big trouble."

Imagine the mycobiome the same as you would the microbiome (which we at mbg are always trying to optimize): Just as you need a diverse set of bacteria for a healthy microbiome, a variety of fungi is essential for a healthy mycobiome. 

The main difference between the mycobiome and the microbiome, of course, is that one describes fungi, while the latter describes bacteria. However, there's another main difference that Ghannoum says we should be mindful of. 

"What differentiates bacteria from the fungal community is that fungus can be changed very fast in a short-term diet, whereas bacteria needs a long-term diet," he says. 

What he means is that you can diversify both the mycobiome and microbiome through diet, but optimizing the gut microbiome usually takes a much longer time. Usually, if you have gut health issues, you might not see results straightaway, even if you're stocking your shelves with as many cruciferous veggies and probiotics as you can get your hands on.

The first thing you need to do to optimize the mycobiome, according to Ghannoum, is to cut sugar. "Fungi—especially Candida—loves sugar," he tells me. Whether it's refined sugar or those "simple sugars" he mentions, try your best to cut down on your sugar intake. 

The next step is to make sure you're not deficient in your vitamins: Ghannoum specifically notes vitamins A, B, and C, as those deficiencies are typically linked to Candida-causing issues. He also mentions that protein is important: "You need to have some good proteins from plants as well as poultry and fish," he explains. 

Then it's time to talk superfoods. Ghannoum has a laundry list of what he calls his "superstars," which include Brussels sprouts, pistachios, apple cider vinegar, sea veggies (we can't get enough of our kelp!), garlic, broccoli, and legumes. All of these superstars, according to Ghannoum, will help balance your mycobiome and ensure a healthy amount of fungi.