Understand your Gut Health
Your gut health is the foundation of your overall health. There are so many microorganisms including bacteria, fungi, and viruses living in your intestinal tract. They are termed as ‘Gut microbiome’. Some of them are helpful and some are potentially harmful. Whatever you eat every day has a direct impact on your digestive system. Your gut health is okay if you have a healthy balance of good and bad bacteria in your intestine. You should improve your gut health as it plays a pivotal role in your overall well-being.
This article serves as a guide to recognizing the signs of an unhealthy gut & how to take care of it for your overall health.
What is ‘The Gut’ :
The gut consists of the following organs :
Mouth, pharynx(throat), esophagus, stomach, small intestine, large Intestine, rectum, and anus. These organs help in digestion, breaking down the food, absorbing the essential parts, and disposing of the rest. The pancreas and liver also help the gut along in this process.
Signs of an unhealthy Gut :
- An upset stomach includes gas, bloating, constipation, diarrhea, and heartburn.
- A high-sugar diet can reduce the amount of ‘good’ bacteria and diversity in your gut.
- Changes in body weight without changing your diet or exercise habits may be a sign of an imbalanced gut.
- Food intolerances may be caused by bad bacteria in your gut which leads to symptoms like bloating, gas, diarrhea, abdominal pain, and nausea.
- Disturbances in the sleep cycle.
- Skin Irritation.
3 types of food you must eat for a healthy gut :
Fermented Foods: These are probiotic-rich foods that are preserved by bacteria. They help the good bacteria in your gut to grow & keep everything in balance.
Sources : Yogurt, Kefir, Miso, Tempeh, Sauerkraut.
Prebiotic Foods: These are food sources for ‘Probiotics’, helping those beneficial bacteria to grow and flourish in your gut.
Sources: Onions, Bananas, Sweet potatoes, Apples, Chicory root.
High—fiber Foods: They help in softening stools so they’re easier to pass. Thus it helps to reduce constipation. Just remember that excessive fiber is also not good. Research founds that some fibers reduce constipation but others increase it. This appears to depend on the individual and the type of fiber.
Sources: Beans, Raspberries, Oats, Wholegrain.
Additional steps you can take in your daily life & diet plan to improve your Gut health :
- Reduce your stress levels by meditation, walking, yoga, exercising, spending time with family or friends, and limiting alcohol intake.
- Try to get at least 7–8 hours of uninterrupted sleep every night.
- Stay hydrated by drinking plenty of water.
- Eat your meal slowly and chew your food thoroughly.
- Consult with a healthcare professional before choosing any probiotic or prebiotic supplement in your diet if you’re already suffering from food intolerances.
- Reduce the amount of processed, high-sugar, and high-fat foods for better gut health.
- Breastfeed your child for at least 6 months for the development of the gut microbiome.
- Eat whole grains.
- Take antibiotics only when medically necessary as they kill many bad and good bacteria in the gut microbiome.
Conclusion :
Your gut microbiome is unique because you get them during your birth and how they work can be different for everyone. It’s also influenced by your food habits and the surrounding world when you grow up.
Nobody likes to run to the washroom when the food doesn’t agree with their gut.
A healthy gut plays an important role in your health and well-being. However, there are 1,000 species of bacteria in your gut and each of them plays a different role in your body. A number of studies have shown that gut microbiome may even benefit your brain health. A healthy gut means there are more good bacteria than harmful bacteria in your digestive system. People with good gut health have more energy in day-to-day activities and can do well overall.
TAKE CARE OF YOUR GUT SO THAT HARMFUL BACTERIA CAN’T OVERTAKE THE GOOD.
…………………………………………………………………………………………………
P.S. — Thank you for reading this. Please share it with your friends and family if you found it helpful. If you want to tell anything you can write in the Comment section. Click on the clap button if you like it.
Let’s connect on LinkedIn.
