WHAT IS GUT MICROBIOME?

The trillions of bacteria and their genetic material that reside in your intestinal tract make up
your “gut microbiome.” These microorganisms, which primarily consist of bacteria, play an
important role in maintaining your health and well-being.
These bacteria are found in your digestive tract and are crucial for the digestion of the food
you eat as well as the absorption and synthesis of nutrients. Beyond just your digestive
system, gut bacteria also play a significant role in controlling your immune system,
metabolism, body weight, brain activity, and mood.
Although most of us fall under a particular “enterotype,” there are numerous factors that
affect the types and numbers of bacteria we harbour.
Each person has a distinctive bacterial footprint, comparable to having a particular blood
type.

WHAT IS GUT HEALTH?

The balance of bacteria that inhabit the digestive tract is referred to as gut health. Maintaining
gut health and the proper balance of these bacteria is critical for physical and mental health,
immunity, and other benefits.
A healthy gut already has a barrier that effectively prevents the microbiota, undigested food,
and toxins from the gut from leaking into the bloodstream. In addition to carrying out all of
its routine digestive and regulatory tasks, such as assimilation and synthesis of nutrients
necessary to maintain your body functioning at its peak, a healthy gut also aids in the battle
against infection.

WHY IS GUT HEALTH IMPORTANT?

The human gut is more complex and has a big impact on general health. A strong immune
system, a healthy heart, a healthy brain, a better mood, sound sleep, and effective digestion
are all supported by a healthy gut.
Additionally, it might aid in preventing several autoimmune diseases and cancers. Your gut
aids in food digestion, absorbs nutrients, and uses them to nourish your body.
The gut is essential for immune function because, when it’s functioning properly, the gut wall
serves as a barrier to keep dangerous bacteria, viruses, and fungi out of the bloodstream.
Heartburn, constipation, diarrhoea, and bloating can all result from having an unhealthy
stomach.

7 SIGNS OF UNHEALTHY GUT

• • Discomfort in the stomach:
    If your stomach is constantly unsettled by symptoms such as gas, bloating, diarrhoea, constipation, and abdominal discomfort, you may have irritable bowel syndrome (IBS), a common disorder affecting the large intestines. A healthy stomach will have less trouble processing food and removing waste, resulting in fewer discomfort.

• • Unexpected changes in weight:
    Weight fluctuations without a change in food or exercise routine could indicate a problem with your digestive system. Weight gain or loss might result from specific gut bacterial strains colonising in your small intestine. You may lose weight if there are too many germs preventing you from absorbing nutrients and fats due to this bacterial excess. Additionally, certain bacteria strains can prevent your body from properly absorbing the calories in your meals, which can result in weight gain. You might need to get your gut bacteria under control if you’re noticing sudden fluctuations in weight.

• • Not Getting Enough Sleep:
    In addition to contributing to insomnia, gut bacterial imbalances can also cause tiredness symptoms. You can associate the inability to sleep well with a shortage of serotonin with the actions of gut flora. While there are many reasons why people don’t get enough sleep, you might probably check your gut to see if it could use some probiotic support.

• • A diet high in sugar:
    The good bacteria in the human stomach can be eliminated by a diet that is high in processed foods and added sugar. Increased sugar cravings brought on by the ensuing imbalance might further harm the gut. Unhealthy amounts of unprocessed sugar, particularly high-fructose corn syrup, cause the body to become inflamed. This in and of itself can result in further illnesses, such as some forms of cancer. Depending on the type of bacteria involved, sugar’s impact on gut bacteria differs. Numerous bacterial species that live in the gut microbiome may have different reactions to sugar. However, bacteria require energy to develop, which can be obtained through the breakdown of sugar. A high-sugar diet can cause certain of these sugars to enter the gut microbiome, where they can fuel the growth of some bacteria and upset the microbiome’s delicate equilibrium.

• • Autoimmune diseases:
    A complex population of microorganisms that influence many aspects of our healthier side in the human gut. These microbes, also referred to as the gut microbiota, support immune system function and metabolism The immune system’s ability to function normally may be affected by an unhealthy gut and an increase in systemic inflammation. Autoimmune illnesses can result from this, in which the body defends itself rather than dangerous invaders.

• • Skin irritation:
    Types of bacteria found in the gut may be connected to skin diseases like psoriasis. Lower amounts of beneficial bacteria may have an impact on the body’s immune system. In response, the skin and other organs may be affected by disorders as a result.

• • Food intolerance:
    Food intolerances are brought on by issues with digestion. This differs from a food intolerance, which is brought on by an immune system response to a particular food. According to research, dietary intolerances like lactose intolerance may be brought on by bad gut flora. This may cause issues with digestion of the trigger meals as well as symptoms like: bloating, gas, diarrhoea, nausea, and stomach pain additionally, several studies suggest a connection between intestinal health and food allergies.

    7 WAYS TO IMPROVE GUT HEALTH

• • High fibre diet:
    High-fibre foods, according to research, are beneficial for gut health. Black beans, chickpeas, oats, quinoa, broccoli, asparagus, almonds, pistachios, apples, and peaches are a few of these foods.

• • Reduce your intake of sugar and sweets:
    Consuming a lot of sugar or artificial sweeteners might result in gut dysbiosis, an imbalance of gut micro-organisms. The gut microbiome is harmed by the typical Western diet’s high sugar and fat content. Thus, the brain and behaviour may be impacted. The artificial sweetener aspartame has increased the prevalence of some bacterial strains linked to metabolic diseases Diabetes and heart disease risk factors are often referred to as metabolic diseases.

• • Include foods that promote collagen:
    Foods high in collagen, such bone broth and salmon skin, may be good for intestinal health as well as general health. Additionally, you could try eating more to improve your body’s production of collagen. Try eating more to encourage your body to produce collagen: oranges, broccoli, beef, eggs, and nuts.

• • Keep yourself hydrated:
    Drinking enough of water may be connected to a greater variety of microbes in the stomach. Staying hydrated promotes your overall health and can aid in the prevention of constipation.

• • Get adequate sleep:
    Good gut health, happiness, and cognitive function are all positively impacted by getting enough, high-quality sleep. Your gut health may suffer if you don’t get enough or good quality sleep, and this could lead to more sleep problems. Establish sound sleep practices by going to bed and waking up at the same time everyday. Adults should sleep for at least 7-8 hours per night.

• • Reduce your level of stress:
    The ability to control stress is crucial for gut health among other things. Stress management techniques include deep breathing exercises, progressive muscular relaxation, and meditation. By engaging in regular exercise, obtaining enough rest, and following a balanced diet, stress levels can be lowered.

    Conclusion:

    Keeping your gut in good condition helps your body’s immune system and general wellness. By making the appropriate dietary and lifestyle changes, people can increase the variety and number of bacteria in their gut. Taking probiotics, eating a diet high in fibre, and refraining from overusing antibiotics and disinfectants are all positive improvements one may make. Getting enough sleep and exercise frequently are two more straightforward lifestyle adjustments that one might undertake.