Gut Health: Everything You Need To Know
All health issues begin with your stomach. It is critical to keep your gut in good shape so that it keeps the rest of your body healthy. You can do this by eating a healthy diet, detoxifying yourself regularly, and taking a gut health supplement.
There are various approaches to maintaining good gut health, and you can choose whatever works best for you. The emphasis should be on doing whatever you do accurately and regularly.
What is gut health?
The stomach is only one of several organs in the gut that processes what we eat and drink. The mouth, oesophagus, stomach, small intestine, large intestine, and anus are part of our gut. Along with the liver, pancreas, and gallbladder, they work together in the to digest what is put into your body.
To improve your gut health, we must concentrate on the gut microbiome. The gut microbiome is home to trillions of microorganisms that collaborate to keep us healthy. The majority of them in the small and large intestines. The microbiome is made up of good and bad bacteria, fungi, parasites, and viruses.
When the gut is healthy, all of these work well together, and the body runs smoothly. When there is an imbalance between the good and the bad, you will notice issues.
How do you know if your gut health is poor?
If you have any of the following symptoms, something isn’t quite right in your gut.
● Bloating, diarrhoea, constipation, or excess burping, are all symptoms of an unhealthy gut.
● Unexpected weight changes – losing weight indicates bacterial overgrowth in your small intestine, and gaining weight indicates a decrease in nutrient absorption, leading to overeating or insulin resistance, which is associated with diabetes.
● Sleep disturbances – Insomnia and poor sleep are linked to an unhealthy gut.
● Eczema and other skin diseases – A poor diet or allergies cause gut inflammation, which leaks specific proteins into the rest of the body, causing or exacerbating these skin conditions. It can also cause spots, acne, dry skin, and a variety of other skin problems.
● Illness – Our immune system is influenced by the health of our gut. If the gut microbiome is out of balance, the immune system may be forced to attack and bring down the inflammation in the gut. While the immune system is busy here, it has less time to focus on foreign invaders, which can lead to more frequent illness.
● Food intolerance – Reacting to foods to which you are not allergic can be caused by poor quality bacteria in your gut. You may have difficulty digesting these foods, resulting in an upset stomach.
What can you do to improve your gut health?
● More fibre!
Fibre can be found in a variety of foods that are widely available in supermarkets. Adult women should consume 25 grams of fibre per day, while adult men should consume 38 grams. Fibre is vital for normal, healthy bowel movements. If you have symptoms of an upset stomach, increasing your fibre intake will most likely help. It softens and increases the weight and size of your stool, making it easier to pass and lowering the risk of constipation. It solidifies our faeces by allowing them to absorb water and making them bulkier, lowering the risk of diarrhoea.
Flavonoids, which are antioxidants that our guts love, are found in fruits and vegetables. They interact with gut microbes and help to balance the microbiota in the gut, reducing inflammation. They lower the risk of developing type 2 diabetes and other metabolic diseases.
Adding a favourite fruit to your breakfast is a great way to start incorporating more flavonoids into your diet while also increasing your fibre intake. Including a wider variety of vegetables at dinner or snacking on fruits and vegetables can help you get all the nutrients you need.
It is crucial to gut health; when we are dehydrated, our gut simply does not function properly. Water aids digestion in our guts and slow digestion can lead to constipation. It is critical not to wait until you are thirsty to begin drinking water. Feeling thirsty is a sign of dehydration because our bodies send a signal to the brain telling it we’re thirsty, indicating that the effects of dehydration have already begun.
Dehydration can result in headaches, kidney stones, fatigue, confusion, and weakness. To avoid these symptoms, get in the habit of drinking fluids throughout the day and avoiding the sensation of thirst altogether. Starting your day with a pint of water before anything else can be a great way to boost your digestive system right away!
● Eat slowly!
The food you consume travels down the digestive tract into our stomachs, and when we’re full, the stomach sends a signal to the brain to let us know we’re done. We may overeat if we eat too quickly. Weight gain can result in increasing the risk of diseases such as heart disease, stroke, and high blood pressure.
If you eat too quickly, you may develop digestive problems such as indigestion, excessive gas, and bloating. Because the digestive system requires time to process food, slowing down the process and chewing your food can help alleviate this issue.
● Probiotics to the rescue!
Probiotics are live microorganisms that aid in the regulation of our gut microbiome. They feed the good bacteria, which keeps the gut healthy. Probiotics can help you achieve a diverse range of good bacteria, which is essential for gut health.
They can be obtained from fermented foods such as yoghurt, kefir, kombucha, etc. Probiotics are also found in some cheeses, such as cheddar and mozzarella. If you don’t like these foods or find it difficult to incorporate them into your diet, there are supplements that balance your gut microbiome.
● A nice walk in the garden!
A nice walk after a meal can help improve your gut function. Physical activity increases blood flow to the muscles of the digestive system, which aids in the movement of food through the digestive system and the absorption of nutrients while preventing the growth of harmful bacteria.
It can also help lower blood sugar levels, which is especially beneficial for diabetics.
Maintaining a healthy gut is crucial to our overall health. It’s not always easy, but taking small steps and making gradual changes can make a big difference in our lives. When it comes to changing your life, having the assistance of a nutritionist can be extremely beneficial. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.