What is Gut Health?
Gut health advert to the balance and function of microorganisms living in digestive tract, it is known as gut microbiome. It plays a important role in digestion, mental health, immune system function, and overall well being. A healthy gut means a diverse and balanced population of beneficial bacteria, fungi and other microbes, which support proper digestion, protection against harmful bacteria, viruses and pathogens and nutrient absorption.
Importance Of Gut Health
Gut health is a crucial for overall well being, as the gut is responsible for the digestion, absorption of nutrients, metabolism, immune function, hormonal regulation and mental health.
The gut microbiome, it is a collection of a trillions of microorganisms present in the digestive tract, plays a crucial role in these functions. Some functions are listed below:-
i. Gut health and hormonal balance:
The gut plays a crucial role in regulation of hormone levels, it include oestrogen, cortisol, insulin, and thyroid hormone.
§ Regulation of oestrogen: Gut health is helps to break down and remove excess oestrogen, to reducing the risk of hormonal imbalances.
§ Thyroid function : The gut microbiome influences the thyroid hormone conversion, which affect the metabolism and energy levels.
§ Cortisol control (stress hormone):- Chronic gut inflammation can increases the stress hormone levels, that leading to anxiety and fatigue.
Poor gut health can cause:
§ Premenstrual syndrome[PMS], or PCOS and Irregular periods symptoms.
§ Thyroid issues like hypothyroidism or Hashimoto’s disease.
§ Insulin resistance, leading to diabetes and obesity.
ii. Gut – Brain connection:
The gut and brain communicate through gut-brain axis, which involves the vagus nerve and chemical signals such as neurotransmitters.
§ Affects stress and anxiety: Gut bacteria influences the production of Gamma-Aminobutyrique Acid (GABA) which is relaxation neurotransmitter , which helps to regulate, anxiety, and mood.
§ Impact cognitive function: Poor gut health is related to brain fog, memory issues, and neurodegenerative diseases like Alzheimer’s.
The poor gut health can cause:
§ Anxiety, mood swings, and depression.
§ Irritability, poor concentration and chronic stress.
§ Increased risk of neurological disorders.
iii. Gut health and digestion:
The primary function of the gut is digestion, that includes breaking down food, absorbing nutrients, eliminating waste.
§ Produce digestive enzymes and acids: Helps to break down of fats, carbohydrates and proteins.
§ Absorbs essential nutrients: Such as minerals, amino acids and vitamins are crucial for the energy and bodily functions.
§ Regulates the Bowel Movements: Preventing some symptoms like constipation, diarrhoea, and bloating.
The poor gut health can cause:
§ Food intolerances and difficult to digest certain foods.
§ Heart burn, acid reflux and irritable bowel syndrome (IBS).
Sings of unhealthy gut.
i. Digestive issues like gas, bloating, diarrhoea, constipation or acid reflux.
ii. Skin problems [Eczema, Acne, and other inflammatory skin conditions. ]
iii. Chronic fatigue such as poor gut health can affect energy levels.
iv. Weakened Immunity [frequent colds, infections, or autoimmune conditions.]
v. Mental health issues [anxiety, depression, brain fog, or mood swings].
vi. Unintentional weight gain or loss, such as poor gut bacteria can impact metabolism.
vii. Food intolerances [difficulty to digest certain foods due to bacterial imbalances].
Food Sources for good gut health.
Balanced diet for maintain a healthy gut include probiotics, prebiotics, fibre and also anti-inflammatory foods. Some sources for gut health include:
i. Probiotic Foods (live bacteria, contain beneficial bacteria):
§ Yogurt
§ Kefir (fermented milk drink).
§ Buttermilk
§ Solkadhi
§ Pickles.
ii. Prebiotic foods (to feed good gut bacteria):
§ Garlic
§ Onion
§ Asparagus
§ Bananas
§ Apples
§ Chicory roots
iii. High fibre foods (improve digestion and gut motility):
§ Legumes [lentils, chickpeas, black beans]
§ Whole grains [brown rice, quinoa, barley]
§ Nuts and Seeds [flax seeds, chia seeds and almonds]
§ Berries
§ Vegetables [carrots, spinach, broccoli]
iv. Healthy fat
§ Avocados
§ Fatty fish
§ Nuts and seeds
§ Olive oil
v. Fermented foods
§ Buttermilk
§ Idli dosa
§ Kanji
vi. Herbal teas and anti-inflammatory drinks
§ Turmeric tea
§ Green tea
§ Ginger tea
Foods To Avoid:
Some foods can harm the gut microbiome and cause inflammation:
§ Processed foods
§ Excess sugar
§ Artificial sweeteners
§ Excessive alcohol
§ Fried and fatty foods
