Tips to improve gut health - NL-041
Did you know 80 per cent of your immunity resides in your gut? And that your gut is also called the second brain? Known as the enteric nervous system (ENS), this extensive network of neurons lines your gastrointestinal tract and cross-talks with your brain all the time. It seems your “gut feeling” is for real and so is stress induced eating. Your gut health influences every aspect of your health, whether it is your brain health, digestive health, mood, emotions, mental well-being or immunity. In a healthy gut, there is a ideal balance between the good and bad microbes that collectively form your gut microbiome. In addition, diversity of microbes also plays an important role in your gut health. A rich and diverse community of microbiome, where different types of microorganisms coexist in your gastrointestinal tract in a symbiotic relationship, make you healthy and help you live better.
An imbalance in the gut bacteria (gut dysbiosis) and low microbial diversity can cause a host of symptoms and conditions such as absorption issues, diarrhoea, constipation, bloating, allergies, obesity and poor immunity. Gut dysbiosis also causes leaky gut syndrome that triggers inflammation and disease in the body. A leaky gut can trigger or aggravate autoimmune diseases such as celiac disease and inflammatory bowel disease.
How can you improve your gut health?
1. Eat fresh fruits, vegetables and whole grains: Diet plays a major role in determining the gut microbial composition and diversity. Studies show that eating a diet rich in fresh fruits, vegetables and grains improves gut health and diversity. These fibre-rich foods promote the growth of healthy and helpful bacteria in the gut. [1]
2. Add probiotics and prebiotics to your diet: Fermented foods such as kimchi, yoghurt, kefir and kombucha are a good source of probiotics (live bacteria that are good for gut health). A diet rich in fermented foods boosts gut microbiome diversity, reduces inflammation and improves immune responses. [2] But stay away from flavoured yoghurts that are loaded with sugar and preservatives. While probiotic foods and supplements improve gut health, prebiotics provide nutrition to healthy bacteria in the gut. Banana, leeks, onion and asparagus contain prebiotics.
3. Cut down on sugar: Processed food is loaded with sugar, artificial colours and other chemicals that disrupt the balance between good and bad bacteria and reduce microbial diversity.
4. Live a healthy lifestyle: In addition to eating right and avoiding processed food, it is important to exercise, sleep well and manage stress to improve your gut health. All these aspects are tightly connected to your gut health. Eat smaller meals, chew your food and drink plenty of water.
5. Avoid taking antibiotics unless absolutely required: Don’t take antibiotics if you have a viral infection. These drugs destroy both good and bad bacteria, depleting healthy bacteria and reducing microbial diversity in your gut.
References:
- Klimenko NS, Tyakht AV, Popenko AS, et al. Microbiome responses to an uncontrolled short-term diet intervention in the Frame of the Citizen Science Project. Nutrients. Published online May 8, 2018.
- Wastyk et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021.