Are you suffering with Digestive issues?
How your gut health affects your overall well being and how to improve your gut health?
Gut health is a “hot topic” on social media. We always talk about “gut feelings”.
What is the gut feeling?
Feeling that comes from within. The feeling when you make an important decision. The subconscious mind sends signals to millions of nerves in the tummy. So there is a connection between your gut and mind.
Gut also called Gastrointestinal system (GI)
Over two thousand years ago, Hippocrates said that all disease begins in the gut. Now backed by extensive scientific research, this idea still holds true today.
Why is a healthy gut important?
It helps in the digestion of food, absorbs nutrients and excretes waste. From the esophagus to the bowel, gut health covers the health of the entire digestive system.
Digestion, mood, health and even the way people think are being linked to their “second brain,” also known as their gut.
Hope you understand the gut is highly responsible for major functions of the body. A healthy gut means an overall healthy being.
Do you know that 70% of your immune system resides in your gut?
Our brain and gut are connected by a number of neurons. That’s how you know you are hungry or anxious.
Do you know your body is an abode of trillions of microbes?
Yes, microbes inhabiting your gut, mouth, skin, all over your body. “Gut microbiomes” are bacteria, fungi, viruses. Out of them, some are harmful but most are beneficial. You need to get rid of the harmful bacteria, and replace them with beneficial bacteria. An imbalance of bacteria, meaning more harmful bacteria, can lead to limited space for good guys.
Effects of disbalanced gut microbes on our health
Studies have found a link between the gut and health:
- Gastrointestinal health
- Poor immunity
- Mood disorders
- Endocrine disorders
- Cardiovascular disease
- Cancer
- Skin related problems
What are the reasons for an unhealthy gut?
- Lifestyle
- Lack of sleep
- Poor diet including processed foods
- Lack of physical activity
- High stress levels
- No or less exposure to sunlight
How to maintain gut health?
A happy gut means a happy you. We get our microbiome from our mother but later it keeps on changing as we grow up. The good news is, we can tilt the balance between good and bad bacteria, and improve our gut microbiome.
Here are some ways we can improve the gut microbiome.
1. Breastfeed as much as you can, if you are a new mom
Oligosaccharides present in breast milk promote the growth of Lactobacillus and Bifidobacterium, which dominate the infant gut, and this can strengthen or promote development of the immune system and may help prevent conditions such as eczema and asthma.
2. Best foods that boost gut health
Prebiotic foods-
Act as food(fibers) that are beneficial for the functioning of our gut microbes. There are many foods which are good sources of prebiotics. Here are some common prebiotic foods to feed your good gut bacteria.
- Bananas
Bananas are one of the most popular fruits worldwide. They’re perfect for an on-the-go snack, easy to store and very filling. But not only are bananas a great source of potassium and carbohydrates, they can also provide a good dose of prebiotics.
- Onions
Onions have many antioxidants and the prebiotics present in them help fast breakdown of food.
- Green Leafy Veggies
They’re a top-notch pick because they’re high in fiber and a special carb, both of which feed helpful gut bacteria.
- Apples
Antioxidants, polyphenols and pectin found in apples not only aid digestion but also improve metabolism and regulate cholesterol.
- Garlic
Garlic is also a great source of prebiotics. Fructooligosaccharides (FOS) in garlic have been shown to promote the growth of Bifidobacterium and Lactobacillus acidophilus, two highly beneficial gut bacteria strains.
- Whole Grains
Your body can’t break down fibers on its own. When it gets to your large intestine, gut bacteria get to work fermenting it. This creates acids that feed cells in your intestines while helping to protect your gut from harmful bacteria.
- Coffee
Coffee, which is made of cocoa beans, leads to the production of good bacteria in our body. During the digestion process, cocoa beans produce flavanols in the colon that carry immense prebiotic benefits. Isn't it good news for coffee lovers 😋 like me?
We are lucky with a variety of options available. You can take your time to find the best prebiotic foods for yourself and your gut.
Probiotic Foods-
Probiotics are microorganisms naturally present in the digestive tract that aid in digestion and reduce inflammation. These live bacteria are found in certain foods and provide numerous health benefits. Many fermented products contain probiotics, which means the bacteria in them are still living. They can provide numerous health benefits.
The following is a list of some of the greatest probiotic foods that you can eat in order to maintain your health and equilibrium:
- Dahi or Yogurt
Yogurt is prepared from milk and is a storehouse of active and live eubacteria and bifid bacteria. Homemade yogurt is a wealthy source of probiotics as it contains over 250 strains of Lactobacillus bacteria.
- Buttermilk
Though buttermilk is low in fat and calories, it contains many vitamins and minerals, such as phosphorus, anti-pernicious anemia factor, riboflavin, etc. Buttermilk is a good carrier of 10–30 CFU(Colony forming unit) of probiotics, especially carboxylic acid, and lactic acid bacteria.
- Kanji
Kanji, or ‘rai ka pani,’ is a fermented drink rich in probiotic bacteria. It contains 1 million CFU and 16 strains of probiotic bacteria. It is made with black carrots and spiced with black salt, ground mustard seeds, and red chili powder. It is also a good source of vitamin K, vitamin C, antioxidants, potassium, and manganese.
- Soy Milk
Soy milk is an Indian drink made of hard-pressing soybeans. It is rich in probiotics and proteins and can be consumed by lactose-intolerant people. It has been found that soy milk helps in improving kidney function in type 2 diabetic patients with nephropathy. It contains Lactobacillus Plantarum A7, which reduces albumin in urine, a common symptom of kidney disease.
- Kombucha
Kombucha is a fantastic probiotic. It is a fermented drink loaded with a good amount of beneficial probiotics, which include gut-friendly live bacteria and yeast, and a decent amount of amino acids, vitamin C, B2, B6, acetic acid, lactic acid and antioxidants.
Microbes break down sugar during fermentation. As a result of fermentation, short chain fatty acids (SCFA) are released. SCFA lowers the pH of the colon, and it determines the type of microbiota that will survive in this acidic environment. The lower pH limits the growth of some harmful bacteria like Clostridium difficile.
Foods that harm your gut bacteria
A low-fiber diet which may not only reduce the amount of beneficial microbiota, but increase the growth of pathogenic bacteria that are found in a lower acidic environment. Things that can harm your gut bacteria are:
- Processed foods
- Sugary foods
- Gluten
- Red meat
- Artificial sweeteners
- Fried foods
- Antibiotics
- Lack of physical activities
- Not getting enough sleep
Bottom Line
Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria, to keep your gut microbiota healthy. Getting good sleep and reducing stress levels is equally important for a healthy gut.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.
