Gut health is crucial to overall health, and its reach is far beyond the process of digestion. From immune function to mental function, the gut plays a role in so much of our life. The gut microbiome, composed of trillions of bacteria and microorganisms, is what keeps the body balanced. If our gut is not balanced, it can be a contributing factor to a whole list of health problems affecting everything from mood to energy.
In this article, we at the St. Wilfred’s School Panvel, recognized as the best school in Panvel, will explain why gut health is crucial in maintaining us healthy in general, how it influences different areas of our health, and some advice on how to maintain our gut healthy.
What Is Gut Health?
Gut health is the condition of the GI tract, stomach, small intestine, large intestine, and their associated organs. It is the functioning of the digestive system, but more than that, the diversity and harmony of the microorganisms living in the gut. They are the viruses, fungi, bacteria, and other microbes which make up what is referred to as the gut microbiome.
The gut microbiome is a central participant in digestion, metabolism, immunity, and even mood. When the gut microbiome is healthy and in equilibrium, it supports overall health. Poor diet, stress, sleep deprivation, and environmental toxins can, however, disturb the equilibrium of the gut microbiome, causing gut dysbiosis (gut bacteria imbalance), which is perhaps the underlying cause of most health ailments.
The Gut-Immune System Connection
Gut and immune system are closely associated. Indeed, it is estimated to be 70-80% of the immune system contained within the gut. The gut microbiome regulates immune reactions to trigger the body to react to infections, inflammation, and autoimmune diseases.
A balanced gut microbiome produces health-benefiting metabolites that boost immune function and prevent entry of pathogenic organisms into the body. A disrupted gut microbiome, on the other hand, may lead to chronic inflammation, increased gut permeability (also referred to as “leaky gut”) and compromised immune response.
Gut Health and Mental Well-being
Gut-brain axis is a great area of research that highlights the influence that gut health has on mental health. The gut microbiota is involved in the production of neurotransmitters like serotonin and dopamine, which are essential to mood and emotion. In fact, as much as 90% of the serotonin, or the “feel-good” neurotransmitter, is produced in the gut.
When the gut microbiome is out of balance, it is likely that it can impact the production of these vital neurotransmitters, leading to symptoms of depression, anxiety, and mood swings. There has been evidence to indicate that symptoms of depression and anxiety can be improved by maintaining good gut health through diet, probiotics, and lifestyle.
Gut Health and Digestion
At its most basic, gut health is the focus of digestion. The gut is where food consumed is digested and where nutrients are absorbed. An unhealthy gut can lead to issues like bloating, constipation, diarrhea, indigestion, and acid reflux.
Furthermore, an unbalanced gut microbiota may also lead to conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and food intolerance. These conditions are likely to be distressing and disrupt daily routine.
A healthy gut enhances digestion, relieves bloating and keeps the bowels working normally. It also enables easy nutrient absorption, which is essential for overall well-being and energy.
The Function of Fiber in Gut Well-being
Fiber is one of the most important nutrients for maintaining gut health. Fiber provides nutrients to gut-friendly bacteria, which promotes the growth of good bacteria and inhibits bad bacteria. Fiber helps prevent constipation and maintains regular bowel movements.
There are two major types of dietary fiber:
Soluble Fiber: In foods such as oats, beans, lentils, apples, and carrots. Soluble fiber retains water and creates a gel-like material in the gut, which reduces cholesterol levels and stabilizes blood sugar.
Insoluble Fiber: Present in whole grains, seeds, nuts, and vegetables such as cauliflower and celery. Insoluble fiber provides bulk to stool and prevents constipation.
A balanced diet with a variety of high-fiber foods is necessary in promoting a healthy gut microbiome and digestive health.
The Function of Probiotics and Prebiotics
Probiotics are live, healthy bacteria contained in foods such as yogurt, kefir, kimchi, sauerkraut, and other fermented foods. Probiotics can also be used in supplement form. Probiotics balance gut flora, aid digestion, and enhance the immune system.
Prebiotics, however, are undigested fiber that acts as a nutrient source for the beneficial bacteria in the gut. Prebiotics naturally occur in foods like garlic, onions, asparagus, bananas, and leeks. Intake of both prebiotics and probiotics ensures a healthy microbiome.
Gut Health and Chronic Disease
A healthy gut plays a crucial role in the prevention of chronic diseases. A disrupted gut microbiome has been associated with several diseases, including:
Cardiovascular Disease: Chronic inflammation caused by an unhealthy gut may result in the onset of heart disease.
Obesity: Microbes in the gut regulate food metabolism and fat storage in the body. An imbalanced microbiome may lead to weight gain and resistance to weight loss.
Type 2 Diabetes: Research shows that a healthy gut plays a role in insulin resistance, one of the major reasons for the development of type 2 diabetes.
Autoimmune Disorders: An unhealthy gut could be the reason for immune system breakdown resulting in autoimmune disorders such as rheumatoid arthritis and multiple sclerosis.
Cancer: Dysbiosis of the gut has been found by certain research to increase the risk of certain cancers, such as colorectal cancer.
How to Improve Your Gut Health
To improve gut health and encourage a healthy microbiome, do the following:
Eat a Variety of Foods: Consuming a variety of foods provides a larger array of nutrients that feed different types of bacteria in the gut, which feeds a diverse microbiome.
Take More Fiber: As mentioned earlier, fiber is needed to have healthy guts. Attempt to eat plenty of foods rich in fiber like fruits, vegetables, whole grains, legumes, and nuts.
Add Fermented Foods: Fermented foods like yogurt, kimchi, sauerkraut, and kombucha all contain probiotics, which maintain good bacteria in the gut.
Take Probiotic Supplements: If you’re having difficulties with digestion, take probiotic supplements to return the balance of gut bacteria.
Stay Hydrated: Drinking plenty of water is important for digestion and the health of the gut lining.
Exercise Daily: Daily exercise encourages the proliferation of healthy gut bacteria and keeps the digestive system in check.
Manage Stress: Stress is hard on the digestive system. Engage in stress-reducing activities such as yoga, meditation, deep breathing, or spending time in nature.
Sleep Enough: Sleep 7-9 hours each night to help with overall health and the health of the gut microbiome.
Conclusion
Gut health isn’t digestion—it affects our immune system, mood, energy, and even the occurrence of chronic disease. A balanced gut bacteria is the foundation of overall health. By eating a diverse, fiber-rich diet, fermented foods, reducing stress, staying hydrated, and exercising, you can encourage your gut health and improve your overall health.
Just remember, the gut has been called the “second brain” for a reason. By taking good care of your gut, you’re taking good care of your body and brain, and setting yourself up for a healthier, happier life.