GUT HEALTH
The ancient Greek physician Hippocrates was famous for claiming, “All disease begin in the gut.” We believe that the inverse is also true: a healthy body begins in the gut. The modern diet is packed with sugar, processed foods and other additives that are difficult for the body to process. This impairs the functions of the body, prevents nutrients from being properly absorbed and introduces toxins and other negative elements into the body.
Certain diets can also have a negative affect on our bodies as a whole....Vegetarian and Vegan. (Check out my research in the PROPER HUMAN DIET section in the Navigation bar.)
WHAT IS THE "GUT MICROBIOME?"
The term “gut microbiome” refers to the microorganisms living in your intestines. Each person has about 200 different speciesTrusted Source of bacteria, viruses, and fungi in their digestive tract.
Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body.
ResearchTrusted Source indicates that having a large variety of bacteria in the gut may help reduce the risk of conditions like diabetes, inflammatory bowel disease, and psoriatic arthritis.
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community.
How does the gut microbiome affect your health?
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community.
StudiesTrusted Source over the past few decades have found links between gut health and:
the immune system
mental health
autoimmune diseases
endocrine disorders
gastrointestinal disorders
cardiovascular disease
cancer
A higher level of diversity in gut bacteria may be associated with improved health. While research is ongoing, it appears clear that your gut health plays a role in many areas of your health and well-being.
7 signs of an unhealthy gut
Many parts of modern life can affect your gut microbiome, including:
high stress levels
too little sleep
eating a Western diet high in processed and high sugar foods
taking antibiotics
This in turn may affect other aspects of your health, such as:
immune function
hormone levels
weight
development of diseases
You may notice a few symptoms if you have reduced gut health. Here are seven of the most common signs:
1. Upset stomach
Stomach disturbances can all be signs of an unhealthy gut. They include:
gas
bloating
constipation
diarrhea
heartburn
A balanced gut will have less difficulty processing food and eliminating waste, likely leading to fewer symptoms.
2. A high sugar diet
A diet high in processed foods and added sugars can decrease the amount of “good” bacteria and diversity in your gut.
ResearchTrusted Source suggests that this may lead to increased inflammation throughout the body. Inflammation can be the precursor to several diseases, including cancer.
3. Unintentional weight changes
Gaining or losing weight without changing your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat.
Weight loss may be caused by malabsorption because of small intestinal bacterial overgrowth (SIBO). On the other hand, weight gain may be caused by insulin resistance or increased inflammation.
4. Sleep disturbances or constant fatigue
ResearchTrusted Source indicates that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, which may lead to chronic fatigue.
While the cause remains unclearTrusted Source, it appears to be connected to inflammation, metabolic function, and mental health.
5. Skin irritation
Skin conditions like psoriasis may be related to types of bacteria present in the gut. Lower concentrations of beneficial bacteria may impact the body’s immune system.
This, in turn, may lead to conditions that affect the organs, including the skin.
6. Autoimmune conditions
Many studies have found connections between the gut and the immune system. An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system.
This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders.
7. Food intolerances
Food intolerances are the result of difficulty digesting certain foods. This is different than a food allergy, which is caused by an immune system reaction to certain foods.
Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut. This can lead to trouble digesting the trigger foods and symptoms like:
bloating
gas
diarrhea
abdominal pain
nausea
There is also some research indicating that food allergies may be related to gut health.
WHAT YOU CAN DO NOW
7 things you can do for your gut health
You may be able to improve your gut health through lifestyle and diet changes. Consider trying one or more of the following:
1. Lower your stress levels
Chronic high levels of stress are hard on your whole body, including your gut. A few ways to lower stress may include:
meditating
walking
getting a massage
spending time with friends or family
diffusing essential oils
limiting alcohol intake
laughing
practicing yoga
spending time with a pet
2. Get enough sleep
Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more sleep issues.
Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping.
3. Eat slowly
Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices.
This may help you reduce digestive discomfort and maintain a healthy gut.
4. Stay hydrated
Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters. One 2022 study from a Trusted Source also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections.
Staying hydrated benefits your health overall and can help prevent constipation. It may also be a simple way to promote a healthy gut.
5. Take a prebiotic or probiotic
While researchTrusted Source is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.
People who have a severe illness or weakened immune system should not take probiotics. Also, not all probiotic supplements are high quality or beneficial for your health.
It’s best to speak with a healthcare professional when choosing a probiotic or prebiotic supplement to help improve your health.
You can shop for a probiotic or prebiotic supplement (CLICK HERE).
6. Check for food intolerances
You may have a food intolerance if you have symptoms such as:
bloating
abdominal pain
diarrhea
gas
nausea
fatigue
acid reflux
You can try eliminating common trigger foods to see if your symptoms improve. If you’re able to identify and avoid a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health.
7. Change your diet
Reducing the amount of processed, high sugar, and high trans fat foods that you eat may lead to better gut health. (See - Proper Human Diet)