healthy gut: why the Gut Microbiome Is Crucial for Your overall Health

healthy gut

As it said that, healthy gut healthy you. Your body is full of trillions of bacteria, viruses, and fungi which are collectively known as the microbiome.

While some are associated with disease, others bacteria are actually extremely important for your immune system, heart, weight, and many other aspects of health.

And that is why it’s important to keep a healthy gut.

A number of studies in the past two decades have demonstrated the links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.

what is the human gut microbiome?

Well, bacteria, viruses, fungi, and other microscopic living things are referred to as microorganisms, or microbes, in short. 

Trillions of these microorganisms exist inside your bodies mainly inside your intestines and on your skin.

Most of the microorganisms in your intestines are found in a “pocket” of the large intestine called the cecum and are referred to as the gut microbiome.

However, in many different types of microbes living inside you, bacteria are the most studied.

In fact, you are more bacteria than a human. As there are more bacterial cells in your body than human cells. 

Your body consists of roughly 40 trillion bacterial cells and only 30 trillion human cells.[1]

Studies found that there are up to 1,000 species of bacteria in the human gut microbiome, and each of them plays a different role in your body. 

Most of them are extremely important for your health, while some others may cause disease.[2]

Also, See…Yoga for digestion.

How does gut microbiome affect your body?

We, humans, have evolved to live with these microbes for millions of years.

Additionally, these microbes have learned to play very important roles in the human body too. In fact, without the gut microbiome, it would be very difficult for us to survive.

These gut microbiomes begin to affect your body the moment you are born.

As you grow, your gut microbiome begins to diversify and starts to contain many different types of microbial species. 

Higher microbiome diversity is considered as a healthy gut, which is good for your physical, mental, and emotional health.

How gut microbiomes can affect key bodily functions and influence your health.

  • The Gut Microbiome May Affect Your Weight
  • It Affects Gut Health
  • The Gut Microbiome May Benefit Heart Health
  • It May Help Control Blood Sugar and Lower the Risk of Diabetes
  • It May Affect Brain Health
  • The Gut Microbiome May Benefit Heart Health
  • It May Help Control Blood Sugar and Lower the Risk of Diabetes

Moreover, your gut microbiome affects the body from birth and throughout life by controlling the digestion of food, immune system, central nervous system, and other bodily processes.

Also, See… Why meditation is important.

What are the Signs of an unhealthy gut?

Many sides of recent life like high-stress levels, deficient sleep, intake of processed and high-sugar foods, and taking antibiotics will all harm your gut microbiome. 

This successively might have an effect on different aspects of our health, like the brain, heart, system, skin, weight, ability to absorb nutrients, and even can develop cancer.

1. Upset stomach

2. A high-sugar diet (Sugar cravings)

3. Unintentional weight changes

4. Sleep disturbances or constant fatigue

5. Skin irritation

6. Autoimmune conditions

7. Food intolerances

Also, See… Best foods for hair growth.

Things you can do for a healthy gut

1. Get enough sleep

Not getting enough quality sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues. 

Try and prioritize getting at least 7 to 8 hours of uninterrupted sleep per night. Ask Your Doctor if you have trouble sleeping.

2. Lower your stress levels

High stress levels are very hard on your whole body, including your gut. Try some ways to lower stress. 

It may include meditation, yoga, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, or having a pet. Here are 20 foods that help to reduce stress.

3. Stay hydrated

Drinking plenty of water has been linked to having a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. 

Staying hydrated is your, simple way to promote a healthy gut.

4. Eat slowly

Chewing your food thoroughly & properly and eating your meals more slowly can help promote full digestion and absorption of nutrients. 

Additionally, this may help you reduce digestive discomfort and maintain a healthy gut.

5. Take a prebiotic or probiotic for a healthy gut

Adding a prebiotic or probiotic supplement to your diet may be a great way to promote a healthy gut. 

Prebiotics give “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live, good bacteria themselves. 

People with bacterial overgrowth conditions, such as SIBO, should not take probiotics. 

However, not all probiotic supplements are high quality or will actually provide benefits. 

It’s best advised to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.

6. Check for food intolerances

If you have any symptoms such as bloating, cramping, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, after eating you may be suffering from food intolerance. 

You can try eliminating some common trigger foods to see if your symptoms improve. 

If you are able to identify a food or foods that are contributing to your food intolerance symptoms, you may see a positive change in your digestive health by changing your eating habits.

7. Change your diet

Reducing the amount of processed, high-sugar, and high-fat foods from your diet can contribute to better gut health. 

Additionally, eating plenty of plant-based foods, taking probiotics and lean protein in your diet can positively impact your gut. 

A diet high in fiber and fermented food has been shown to benefit tremendously to a healthy gut microbiome.

8. Eat Fermented Foods 

Foods that are altered by microbes are known as fermented foods, the process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. 

These are one of the best foods for your healthy gut.

Some fermented foods you can have for a healthy gut are:

  • Yogurt
  • Kefir
  • Kimchi
  • Sauerkraut
  • Kombucha
  • Tempeh

9. Eat Whole Grains

Whole grains contain lots of fiber and non-digestible carbs, as beta-glucan. 

Moreover, these carbs are not absorbed in the small intestine and instead make their way to the large intestine.

And, In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria.

Additionally, Whole grains might help in promoting the growth of Bifidobacteria, lactobacilli, and Bacteroidetes in humans.

Moreover, whole grains also increased feelings of fullness and reduced inflammation and heart disease risk factors.

10. Eat Foods that are Rich in Polyphenols

Polyphenols are plant compounds and have many health benefits such as reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress.[3]

Polyphenols can’t always be digested by human cells so, in most cases, it makes its way to the colon, where they can be digested by gut bacteria.

some sources of polyphenols include:

  • Cocoa and dark chocolate
  • Red wine
  • Grape skins
  • Green tea
  • Almonds
  • Onions
  • Blueberries
  • Broccoli

11. Do not Eat Too Much Sugar and Artificial Sweeteners.

Artificial sweeteners are widely known and used as replacements for sugar. 

However, some studies have shown that these can have a negative effect on the gut microbiota.

12. Eat more salad, leafy green vegetables, Legumes, Beans and Fruit. 

Fruits and leafy green vegetables are the best sources of nutrients for a healthy microbiota. 

Moreover, they are high in fiber, which can’t be digested by your body. 

However, this fiber can be digested by certain bacteria in your gut, which stimulates their growth and promotes a healthy gut.

Legumes and Beans are also very high in fiber.

Some high-fiber foods that promote your gut health

  • Chickpeas
  • Whole grains
  • Raspberries
  • Artichokes
  • Green peas
  • Broccoli
  • Lentils
  • Beans (kidney, pinto, and white)

You can consider these dietary intakes as your leaky gut diet.

Conclusion

The human gut is more complex than previously thought and a healthy gut has a huge impact on your whole body’s health. 

Many studies have now shown that disrupted gut microbiota can lead to a number of chronic diseases. 

Your healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases. 

The best way to maintain a healthy gut microbiota is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, whole grains, fermented foods and make some positive lifestyle changes.

Also, See…the Best weight loss fruits.