-: GUT HEALTH :-
The gut, a three-letter word, considered as our 2nd brain, includes these parts of our body :-
Mouth
Esophagus
Stomach
Small intestine
Colon
Rectum
Anal canal
The gut microbiome, made up of good and bad bacteria, is crucial for our health. A healthy gut means a balance of these bacteria, supporting 80% of our immune system and most of our body’s serotonin. This balance helps our immune system and hormones function properly. The main role of the gut is digestion: breaking down food, absorbing nutrients, and eliminating waste, with help from the pancreas and liver.
Symptoms
- Constipation – Difficulty in bowel movements, often causing discomfort and bloating.
- Gas – Buildup of air in the digestive system causing bloating.
- Upset stomach – Discomfort or pain in the abdomen, often from digestive issues.
- Heartburn – Burning chest pain from stomach acid reflux.
- Diarrhea – Frequent, watery bowel movements often from infections or diet.
- Bloating – Abdominal swelling or discomfort from gas or digestion issues.
- Chronic pain – Persistent, long-term discomfort affecting daily activities.
- Mental health conditions – Such as depression and anxiety.
- Weight loss – Reduction in body mass achieved through various factors and methods.
- Migraines – Intense, throbbing headaches often with nausea and sensitivity.
- Insomnia – Difficulty in falling or staying asleep.
- Fatigue – Persistent tiredness or lack of energy, affecting daily functioning.
- Inflammation – It’s your body’s response to injury or illness, causing swelling and pain.
- Poor immunity system – Weak defense mechanism against illnesses, prone to frequent infections.
- Skin irritation (Psoriasis may be related to the types of bacteria present in the gut).
Causes
- Poor nutrition in your diet.
- High stress level.
- Too little sleep.
- Overdependence on ultra processed foods.
- Eating too much sugary diet.
- Usage of antibiotics unnecessarily.
Test
- Clinical Stool Tests.
- Liver Function Tests (LFT).
- Gastrin Test.
- C-reactive protein (CRP) Test.
- Pancreatitis Amylase Test and Lipase Test.
- Metabolism Test.
- IgE Food Allergy Testing.
Prevention
- Eat more plant – based foods to promote more stable and diversified microbial communities inside your gut.
- Include foods in all different colors.
- Count your calories intake per day to maintain overall weight.
- Try fermented foods like Idli, Dosha, Yogurt to encourage intestinal microbiota growth in the gut.
- Cut down on ultra-processed foods to reduce your body’s overall inflammation.
- Try to consume collagen-boosting foods, such as bone broth, broccoli, meat, eggs, nuts and salmon skin, which help in maintaining the integrity of the gut lining and enhance nutrient absorption, thus benefiting your overall health.
- You should include prebiotic foods such as onions, garlic, bananas, and apples, along with probiotic foods such as yogurt, in your daily diet in order to nourish and support your gut microflora.
Solution
- Good sleep is a must to balance your different hormone levels.
- Engaging in regular cardiovascular activities like walking and cycling can stimulate the gut muscles, promoting the movement of digestive contents through the body.
- Eat slowly and mindfully to reduce digestive discomfort such as gas, pain and bloating.
- Try to include a variety of vegan foods. Try to include at least 30 different types of plant-based foods in your diet each week.
- Limit ultra-processed foods in your life.
- Keep yourself hydrated properly.
- Try to have a high fiber diet which helps easy passage of waste through the body and thus constipation can be avoided.
- Consume more gut friendly foods like – Ash gourd, lemon, herbs, garlic, green tea etc to ease your bowel movements.
- Try to take foods rich in polyphenols (Nuts and seeds, green tea, cocoa and dark chocolate) which beneficially impact your gut microbiome.
- Avoid smoking and alcohol consumption to avoid heartburn, gallstones and peptic ulcers.
- Avoid taking antibiotics unnecessarily.
- Try to consume less sugar and sweeteners.
Best Foods for Gut Health
Veg Sources
- Ash Gourd
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High in fiber and water, which help in regulating bowel movements and promoting digestive regularity.
- Lemon
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Contains pectin, a soluble fiber that can help with digestion and regular bowel movements.
- Garlic
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A good source of prebiotics, which help feed healthy gut bacteria.
- Leafy Greens
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Several nutrients are found in leafy greens, including fiber, folate, vitamin C, vitamin K, and vitamin A.
- Dragon Fruit
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It’s high in fiber, which can help with digestion and prevent constipation.
- Avocados
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A superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function.
- Guava
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Loaded with fiber, guava seeds are excellent laxatives, aiding smooth passage for stool.
- Apricots
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Keep the gut system healthy. It helps maintain bowel regularity, preventing constipation and promoting colon health.
- Banana
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Is beneficial to promote good gut bacteria.
- Chia Seeds
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After consuming, Chia seeds create a gel-like substance in the stomach that acts as a prebiotic.
Non-Veg Sources
- Seafood
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Salmon, Mackerel, Sardines loaded with omega 3 fatty acids which are helpful with good microbial activity inside the gut.
Best Nutrients for Gut Health
Protein, Fat, Vitamin, Mineral
- Protein
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Glutamine
- Fat
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Omega-3 fatty acids
- Vitamin
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Vitamin A
Vitamin D
Vitamin K
Folate B9
Cobalamin B12
Vitamin C
- Mineral
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Iron
Zinc
Selenium
Potassium
Magnesium
Exercise for Gut Health
- Running.
- Jogging.
- Naukasana (Boat Pose).
- Dhanurasana (Bow Pose).
- Trikonasana (Triangle Pose).
- Bhujangasana (Cobra Pose).
- Forward Fold.
- Breathing exercises (Anulom Vilom).
- Mandukasana (Frog Pose).
- Uttana shishosana (Puppy pose).
- Savasana (Corpse Pose).
Your gut microbiome didn’t become unhealthy overnight, so you can’t fix it overnight either. Eating healthy and managing the stress level will greatly help you to recover and achieve optimal gut health.