Gut Health Issues

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So, lets talk about gut health and how incredibly important it is for your health and happiness and what you can do to nourish it.

Your gut is considered your second brain and it controls everything from your weight, to your mood to your brain health. Did you know that 90% of serotonin – your happy hormone – is produced in the gut. So if you are feeling down it is most likely to be linked to a gut imbalance

Our Own Ecosystem

Your body is a complex ecosystem, home to an estimated 38 trillion living microorganisms and these microorganisms make up your microbiome. This microbiome resides mainly in your gut and it can profoundly impact your overall health. Not only do you need good bacteria in your system to help with digestion and removing toxins from your body but the microbiome goes far beyond supporting a healthy digestive system, they keep your immune system strong and 70% of your immune system is found in your gut. The microbiome can profoundly impact your overall health, it is your master switch to wellness.

Symptoms of Poor Gut Health

When there are too many bad bacteria running around then you develop an imbalance and that can affect your health. Some symptoms of a gut imbalance and when to take note that your gut may be out of whack are things like,

  • bad moods
  • Mental health
  • brain fog
  • anxiety
  • skin problems – itchy skin, rashes
  • bloating
  • constipation
  • depression
  • weight gain

 

Causes

There are many factors which cause your gut microbiome to become unhealthy and out of balance, and a few examples are

  • Poor diet, too many processed foods and sugars
  • Stress – stress really does affect your body and life
  • Repeated use of antibiotics
  • Over indulgence in alcohol
  • Not enough sleep just to name a few.

 

How you can help

So with that being said, some things you need to work on to get your gut back on form is to

  • start eating a healthy diet
  • eat more natural foods, less processed
  • try to cut out sugar.
  • Exercise regularly.

 

Recommended foods which promote a healthy gut

Fruit & Vegetables

Fruit and vegetables are the best sources of nutrients for a healthy microbiome.

They are high in fiber, which can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth.

Beans and legumes also contain very high amounts of fiber.

Some high-fiber foods that are good for your gut bacteria:

  • Raspberries
  • Artichokes
  • Green peas
  • Broccoli
  • Chickpeas
  • Lentils
  • Beans (kidney, pinto and white)
  • Whole grains

One study found that following a diet high in fruits and vegetables prevented the growth of some disease-causing bacteria

Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria

Fermented Foods

The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include:

  • Yogurt
  • Kimchi
  • Sauerkraut
  • Kefir
  • Kombucha
  • Tempeh

Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health. Yogurt is shown to enhance the function and composition of the microbiome. Although note that many yogurts, especially the flavored ones contain high levels of sugar, so try stick to the natural yogurts.

Foods rich in Polyphenols

Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels and oxidative stress.

Good sources of polyphenols include:

  • Cocoa and dark chocolate
  • Red wine
  • Grape skins
  • Green tea
  • Almonds
  • Onions
  • Blueberries
  • Broccoli

Whole Grain Foods

Whole grains contain lots of fiber and non-digestible carbs. These carbs are not absorbed in the small intestine and instead make their way to the large intestine. In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria.

Supplements – Prebiotics/Probiotics/Postbiotics

Adding a prebiotic or probiotic supplement to your daily intake is a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. You also get postbiotics which are actually soluble factors secreted by the live bacteria providing physiological benefits –

People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.

That having been said, there is a new product on the market, which is one of its kind as it incorporates all three, the prebiotic, probiotic, and the postbiotic.  Click Here to find out more.

Conclusion

Your gut bacteria are extremely important for many aspects of health. So many studies have now shown that a disrupted microbiome can lead to numerous chronic diseases.

By making appropriate lifestyle changes like getting enough sleep and exercising regularly as well as dietary changes, people can change their gut for the better. Improving overall health and immune function.

Here’s to good gut health!

Debs x

Gut Health Issues

4 thoughts on “Gut Health Issues”

  1. I would like to summarize it all up his way. Our gut microbiota plays many roles. It metabolizes nutrients from food and certain medications, serves as a protective barrier against intestinal infections, and produces vitamin K, which helps make blood-clotting proteins. And these are just a few things our gut microbiota does.

    Reply
    • Ah I love that Ann, thanks for sharing that info.  Yes our microbiota is so important for nutrition, immunity and the brain. The health of our gut has a massive impact on our overall health. 

      Reply
  2. Hi Debs
    Thanks for sharing your views on gut health issues .We often neglect the gut health as we indulge in non-healthy food which are less in fiber and contains excessive sugar .Your article helped me to understand all these points and now I can differentiate between the good and bad gut foods .I think it was a wake-up call for me. Thanks a lot for your thorough research and sharing a very useful information
    Thanks and regards,
    Gaurav Gaur

    Reply
    • Hi Gaurav, thanks so much for taking the time to read the article.  Yes, it is amazing how the gut health affects our overall health so much.  I used to be so bad by eating rubbish food.  High in sugar, processed, and generally not healthy at all but since changing my diet, and adding probiotics, the change in my mood and energy is unreal.  I hope it helps you too 🙂

      Reply

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