Gut Health: Why it matters?

Gut refers to our entire digestive tract, a pathway from the mouth to the rear. Our digestive system is much more than a collection of cells- it houses a dense population of bacteria and other microbes. The vast majority of which are located within our large intestine. These microbes make up our gut microbiota (GM).

The gut is your own internal garden-Dr Mark Hyman

Our digestive tract is the barrier between our body and the environment. As almost 70% of our immune system resides in the gut, without GM, our immune system would be weak. The microbes in our gut start to train and strengthen our immune system as soon as we are born. Like fingerprints, the gut microbiota of every individual is unique and is determined by genetic, environmental and lifestyle factors. The number of microbes we are exposed to in infancy, help develop GM diversity and later on in life help in fighting the infections.

The impact of modern lifestyle on our Gut Microbiota (GM) is not always good.

Medication- When antibiotics enter the body, they kill not only the bad bacteria but also harm the friendly bacteria. According to a recent study, over a quarter of non-antibiotic medicines can also impact the growth of gut microbes. Medicines are important for treating health conditions, but their excessive use can cause irreversible damage to the GM.

Sleep- The relationship between disturbed sleep and disturbed GM is bidirectional. As sleep disturbance could alter the balance of our GM, in the same way any disturbance in Gut Microbes could affect the sleep quality.

Diet- Diet high in fat and animal protein, processed food and alcohol are the enemies of healthy bacteria in the gut. Instead, a healthy and diverse whole food plant-based diet can alter the state of our Gut Microbiota and restore our gut health.

What does gut microbiota do?

• Helps in digestion and breaks down food into nutrients that can be absorbed by the body.
• Can make vitamins (K and B vitamins), amino acids, hormones, chemical messengers and many others.
• Train our immune system.
• May help in balancing the blood sugar, lower blood fats, regulate appetite and control obesity.
• Communicate with our other vital organs including our brain, liver, and heart. Balance of bacteria in the gut microbiome may affect our emotions and the changes in that balance may play a role in anxiety, depression, as well as chronic pain.
• Prevent invasion from bad microbes by not giving them space to grow.
• Helps in metabolism of drugs and deactivates toxins.

Signs of an unhealthy gut

Gut health is central to a healthy and happy life. The imbalance in the gut microbiota can affect our physical and mental health both. There are various signs that signify that all is not right inside our tummy.

Regular stomach discomfort after eating- it’s alright to feel bloated or get heartburn sometimes but when it happens regularly after the meal, then it’s the sign of an unhealthy gut. Your gut is having difficulty processing and digesting the food properly.

Irregular bowel movements- having frequent diarrhoea or constipation is a sign of gut imbalance and the gut is unable to eliminate waste effectively.

Sleep disturbance and fatigue- unhealthy gut can lead to trouble falling asleep or difficulty staying asleep which could lead to tiredness and fatigue. Majority of the body’s hormone serotonin is produced in the gut. Serotonin affects our mood and sleep so gut imbalance has a direct effect on sleep and energy levels.

Mood disorders- the microbiome plays an important role in your mental health as well as the way you deal with stress. An imbalanced gut can impact hormonal balance and contribute to stress, anxiety, and other mood disorders.

Excessive sugar cravings- sugar is addictive and too much of refined and processed sugar can increase the number of bad bacteria in the gut. These bacteria feed on sugar which leads to more sugar cravings.

Skin irritation and allergies- various studies have linked several different skin problems such as eczema, rosacea, psoriasis, and acne to an unhealthy gut. Respiratory allergies and asthma flare ups are also indicators of poor gut health.

Sudden change in weight- when your gut is imbalanced, your body may find it difficult to absorb nutrients, store fat, and regulate blood sugar. Weight loss or gain may be caused by bacteria overgrowth or lack of nutrients.

Maintining the gut health

The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet- Fibre Fuelled, Dr Will Bulsiewicz

• Diet rich in plant-based food consisting of various flavours, colours and texture makes up for a healthy diet. Picture your food as a colour palette and fill it with as many colours as possible.
• Fermented foods are at the heart of our human origin story. Fermentation was the process by which our ancestors learned to preserve the food. Fermenting the food increases the bioavailability of the nutrients in the body. Say yes to Kimchi, pickle, sauerkraut and sourdough bread.
• Around 150 minutes of physical activity per week can make a huge difference to your gut health. Thirty minutes for five days a week of your favourite activity can not only boost your mental health but help in restoring gut health too.
• Start your day with water, the simplest, healthiest, and least expensive beverage on the planet. Keep a bottle handy so that you don’t not forget to drink water.
• Regular sleep is restorative for the whole body including the gut. Irregular sleep is associated with increased appetite, weight gain, increased risk of heart disease, stroke, diabetes, impaired immunity, depression, poor concentration, work performance etc. Sleep is free, sleep is powerful, and it improves the quality of life including your gut health.

The inhabitants in our gut are our partners throughout life. They touch every aspect of our biology directly or indirectly. It’s important that we take care of them so that they can protect us and help us in living a healthy and vibrant life.