How can I maintain my gut health naturally?

Well, let’s start by understanding the gut.

Have you ever thought about the strange things that happen inside your gut system? The gastrointestinal tract is a complicated system that is very important to our health as a whole. What is the gut, though, and why is it so important?

Understanding GUT functions

The Digestive Journey Begins from “ MOUTH “

As shown in the above picture, gut comprises mouth, oesophagus, stomach, small intestine, large intestine, rectum and anus, along with accessory organs such as the liver, pancreas, and gallbladder working together to break down and absorb nutrients from the food we consume and till eliminating the waste.

• It is a Hub of Microbial Life:

Did you know that the gut is home to trillions of microorganisms? The gut microbiome is a busy group of viruses, fungi, and bacteria that helps the body digest food and fight off illness.

• There is a Link Between Brain and Gut:

Have you ever had a “gut feeling”? Through the gut-brain axis, the gut and the brain can talk to each other back and forth, which can affect mood, feelings, and even brain function.

• It takes up the responsibility of the immune system:

It protects against harmful invaders and helps the immune system work better generally.

Let us find the answers to the questions that will lead to a healthy digestive system and, consequently, a healthier life.

What do you mean by a healthy gut?

A healthy gut refers to a gastrointestinal system that functions optimally, supporting effective digestion, nutrient absorption, and overall well-being. It is characterised by a balanced and diverse gut microbiome, proper immune function, efficient digestion, and a well-maintained gut lining without gut symptoms.

First, let’s figure out what happens when our digestive systems aren’t balanced.

You may experience below symptoms.

• Symptoms of Upper gut :

Acid reflux, Gas, Bloating, Heaviness, Abnormal burp, Pain, Chest discomfort, Irregular appetite etc

Do you have trouble understanding what the word means?

Acid reflux : When stomach acid frequently backflows into the food pipe that connects your mouth and stomach, it is known as gastroesophageal reflux disease, or GERD (oesophagus). Acid reflux, or this backwash, can irritate the lining of your oesophagus.

Gas, bloating and heaviness : Sensation of fullness or tightness in the abdomen, often accompanied by an increase in abdominal size, caused by the presence of excess gas in the digestive system or other factors like fluid retention or overeating.

Abnormal burps : Also known as excessive belching or eructation, refers to the release of air from the stomach through the mouth in larger quantities or more frequently than typical, often accompanied by discomfort, and can be associated with various digestive issues or dietary habits.

Chest discomfort : When talking about gut health, chest discomfort means feeling pressure, fullness, or pain in the chest area. This can be caused by digestive problems like acid reflux, indigestion, or gastrointestinal disorders. This shows how digestive and upper gastrointestinal health are linked.

Irregular appetite : Inconsistent or unpredictable patterns of hunger and fullness, potentially influenced by factors like imbalances in the gut microbiome, hormonal fluctuations, or digestive issues that impact the body’s signalling for hunger and satiety.

• Symptoms of Lower gut:

Constipation, Loose stools, Smelly poop, Flatulence, Multiple evacuation.

Constipation : Infrequent bowel movements, firm, dry stools that are difficult to pass, or both. It could be brought on by things like a diet low in fibre, dehydration, leading a sedentary lifestyle, or having underlying medical disorders that affect the digestive system.

Loose stools : Characterised by watery or unformed bowel movements, often caused by increased bowel motility, infections, dietary factors, or underlying gastrointestinal issues.

Smelly poop : Stools with a strong foul smell.

Flatulence : Commonly known as gas, refers to the release of excess air from the digestive system through the rectum, often accompanied by audible sounds, and can result from the normal digestive process, dietary choices, or gastrointestinal conditions.

Multiple evacuation : Occurrence of frequent bowel movements or the need to pass stools several times in a relatively short period, potentially indicating underlying gastrointestinal issues or changes in bowel habits.

• Mind Related : Imbalance in the bidirectional communication between the gut and the brain, impacting mental well-being.

Mood swings, cravings for certain food, anxiety, disturbed sleep, Emotional imbalance and stress.

• Food allergies and intolerances

Myth: Probiotics Treat All Intestinal Problems

Fact: Probiotics have advantages, but they are not a universally applicable treatment. Their efficacy varies depending on the strain, dosage, and gut health of each individual.

Why is it important to take care of your gut health?

“Maintaining optimal gut health is paramount for overall well-being”

Myth: Gut Health Solely Impacts Digestion

Fact : The gut exerts an effect not only on digestion, but also on immune function, mental health, and various other aspects. Disregarding the entire health of the digestive system fails to acknowledge its wider influence.

Presented below are the primary considerations that illuminate the significance of gut health.

Efficient digestion:

• A healthy gut ensures efficient digestion and absorption of nutrients, supporting the body’s nutritional needs.

Boost immune system:

• The gut houses a significant part of the immune system, playing a crucial role in defending against infections and illnesses.

Disease Prevention:

• Balanced gut health is linked to a lower risk of various health conditions, emphasising its preventive role in maintaining long-term health.

Mental Well-Being:

• The gut-brain connection underscores its impact on mood and mental health, influencing factors like stress and anxiety.

Did you know?

“All disease begins in the gut.”- The fundamental principle in Ayurveda and Hippocrates said it about 1000 of years ago

Our Ancient scientific knowledge — Secrets to a Healthy Gut

Balanced Agni is essential for good digestion and absorption.In this context, Agni not only signifies stomach fire but also plays an important part in the body’s general healthy metabolism. Agni is important in metabolic processes, such as the conversion of nutrients into energy. It promotes a one-of-a-kind strategy for wellness by stressing the linked nature of the mind and body.

Three doshas, Vata, Pitta, and Kapha, which represent various combinations of the five elements (earth, water, fire, air, and space), are used by Ayurveda to classify persons. Specific characteristics of each dosha affect an individual’s constitution and digestive tendencies.

Eating in accordance with these tendencies and constitutions improves the health of your digestive system.

• Warm, unctuous foods are beneficial to vata persons.
• For those with Pitta energy, cool, hydrating foods are preferred.
• Warm, light foods are beneficial for kapha persons.

To maintain a healthy gut

Myth : Medications Have No Impact on Gut Health

Fact : Specific drugs, such as antibiotics, have the potential to disturb the balance of microorganisms in the gastrointestinal tract, known as the gut microbiome.

The most important thing for gut health is understanding your gut behaviour so you can tailor your diet and lifestyle to it. To do this, you need to be aware of the following variables.

1. Know your hunger : Hunger should be regular. On time hunger is the key to healthy metabolism and digestion. Balanced Agni is essential for digestion and absorption, says Ayurveda. Agni signifies the digestive fire and helps maintain the body’s metabolism. Digestive fire helps convert nutrients into energy in metabolic activities.
2. Know your gut nature : As per our ancient science, people can make lifestyle and food decisions that promote balance and well-being by learning about their dominant dosha and the gut type that goes with it. It is important to remember that many people have more than one dosha combination. Ayurveda understands that these bio-humours (doshas) change over time in each person.

Each person’s gut is distinct, influenced by genetics, lifestyle, diet, and environmental factors. Understanding one’s individual gut nature is essential for tailoring dietary and lifestyle choices that promote optimal digestion, overall well-being, and the prevention of gut-related issues.

Gut type 1:

• Irregular / unpredictable digestion and bowel movements
• Tendency to get constipation, bloating or gassiness when imbalance
• Sensitivity to cold and dry weather and food

Gut type 2:

• Strong and quick digestion
• Tendency to get loose stools/diarrhoea/ multiple evacuation if imbalance
• Sensitive to hot and spicy food

Gut type 3:

• Slow digestion
• Tendency to get heaviness after meals in imbalance
• Impacted by heavy and cold food

Establish a routine for meals to support the body’s natural circadian rhythms.

“What works for one may not work for another”

Understanding and matching your meals to your gut nature can improve digestion, energy, and balance.

Eating according to these gut nature and tendencies maintains gut health.

Follow these guidelines in order to improve the health of your gut.

Small changes to your diet and lifestyle can enhance gut health and overall well-being.

1. Now as you know about gut nature, it’s time to discover your own gut type.

Eat in harmony with your gut nature.

2. Include digestive spices in your meals, to maintain and stimulate digestion.

• If digestive discomfort like heaviness after meals is a concern, consider incorporating herbal teas or ginger-infused water, which may have soothing properties.

Myth : Carbonated drinks can help alleviate feelings of fullness or bloating after a heavy meal is a myth.

Fact : The effervescence in carbonated beverages may create a sensation of burping, which might provide temporary relief from bloating.

3. After large meals, avoid carbonated drinks, which injure the intestines. Drink herbal infusions to aid digestion if needed.

Remember that the mouth is the first key to a healthy digestive system?

4. Taste each bite, chew carefully, and appreciate the nourishment your food provides. This simple action improves digestion and absorption.

“Did you know that regular exercise not only benefits your physical fitness but may also play a crucial role in supporting a healthy gut?”

5. Practice meditation, yoga, or deep breathing to reduce stress. Relaxation can improve gut health from chronic stress.

Regular exercise helps the intestines. Include enjoyable, physical and mental exercises.

6. Gut health requires optimal hydration (Not too much, not too less)

7. Avoid self-medication for imbalances or discomfort because the cause is different for everyone.

Myth : Only Medicine Can Cure Gut Issues

Fact : Addressing root cause, appropriate diet, harmonising meals to gut nature, promoting healthy lifestyle, prevention over cure, correction of wrong dietary habits etc also support and help in reversing the gut issue.

Do you find that taking regular breaks in between your 9 hours job to drink coffee or tea helps you stay focused and productive?

8. Consuming excessive amounts of coffee and tea, known for their high caffeine content, can lead to increased acidity in the stomach, potentially causing irritation and contributing to digestive discomfort.

• Try cumin water, fennel tea, green tea, hibiscus tea, pomegranate tea etc that suits your gut nature.

Ever thought about giving your taste buds a break from processed delights and exploring the vibrant world of whole, nourishing foods?

9. Limit Processed Foods. Reduce the intake of processed foods, added sugars, and artificial sweeteners, as they may disrupt the balance of the gut microbiome and contribute to digestive issues.

How long has it been since you ate a good, mindful meal?

10. Cultivate mindful eating habits by savouring each bite, chewing thoroughly, and being aware of your body’s hunger and fullness cues for optimal digestion.

“ Listen to Your Body, Everybody is different, so find what works for you. “

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