What is the gut microbiome?
The gut health microbiome consists of trillions of microorganisms, including bacteria, fungi, viruses, and other tiny life forms, that reside in your digestive system. This complex ecosystem plays a crucial role in maintaining your overall health and wellbeing. Each person hosts a unique community of about 200 different species of microorganisms in their gut, which can significantly influence their health.
What is Your Gut Microbiome and Why Should You Care?
Your gut microbiome is simply all the tiny living things inside your intestines. Think of it as a bustling community of bacteria, viruses, and fungi. Each person has their unique mix, with around 200 different types of these organisms in their digestive system.
While some of these tiny organisms can be bad for you, many are actually good and even essential for staying healthy.
Studies show that having lots of different types of bacteria in your gut can help lower your risk of getting things like:
- Diabetes
- Inflammatory Bowel Disease (IBD)
- Psoriatic Arthritis
Keeping your gut healthy is closely linked to your overall well-being.
How Your Gut Bugs Influence Your Health?
The link between the community of microbes in your gut and your overall well-being is a hot topic in medical research.
For the past few decades, studies have suggested connections between a healthy gut and:
- Mental well-being
- Autoimmune problems
- Hormone-related issues
- Digestive problems
- Heart health
- The risk of certain cancers
A wide variety of different bacteria in your gut may be linked to better mental and physical health. A diverse gut is often a healthier gut!
7 Steps to a Healthier Gut
You might be able to make your gut healthier by changing your lifestyle and diet. Try some of these ideas to improve your gut naturally:
- Lower Your Stress:
Being stressed all the time is bad for your whole body, including your gut. That’s because your body releases certain chemicals when you’re stressed, and high levels of these chemicals can hurt your gut.
Ways to lower stress include:
- Meditating
- Walking
- Getting a massage
- Spending time with friends or family
- Using scented oils
- Drinking less alcohol
- Laughing
- Doing yoga
- Spending time with a pet
- Get Enough Sleep:
Not getting enough sleep or not sleeping well can mess with your gut, which can then cause more sleep problems. Try to get at least 7-8 hours of good sleep each night. If you’re struggling with sleep issues, it’s a good idea to consult your doctor, as gut health imbalances could be a contributing factor.
- Eat Slowly:
Chewing your food well and eating slowly might help you avoid gaining too much weight and getting diabetes. It can also help you make better choices about what you eat. This can help you feel better after eating and keep your gut healthy.
- Stay Hydrated:
Drinking lots of water might help increase the variety of bacteria in your gut, but the type of water you drink matters too. One study found that people who drank more water had less of a type of bacteria that can cause stomach problems. Staying hydrated is good for your overall health and can help prevent constipation. It might also be an easy way to help your gut.
- Take a Prebiotic or Probiotic:
While more research is needed, adding a prebiotic or probiotic to your diet might help your gut. Prebiotics are like food for the good bacteria in your gut, while probiotics are live, good bacteria. People who are very sick or have a weak immune system shouldn’t take probiotics. Also, not all probiotic supplements are good quality or helpful. It’s best to talk to a doctor before taking a prebiotic or probiotic.
- Check for Food Intolerances:
You might have a food intolerance if you have problems like:
- Bloating
- Stomach pain
- Diarrhea
- Gas
- Feeling sick
- Feeling tired
- Acid reflux
You can try cutting out common trigger foods to see if you feel better. If you can figure out which foods are causing problems, you might see a positive change in your digestive health.
- Change Your Diet:
Eating less processed food, sugar, and high-fat foods might lead to a healthier gut. Eating lots of fiber can also help. You can also eat foods with special nutrientscalled polyphenols, which are found in:
- Vegetables
- Fruits
- Coffee
- Tea
- Wine
What are Probiotics?
Probiotics are beneficial bacteria naturally found in fermented foods, like sauerkraut, kimchi, and yogurt with live cultures. Eating these foods helps boost your gut health. Expert Williams explains that probiotics are simply those good bacteria living in your gut, not just supplements.
When buying probiotic foods, make sure they’re refrigerated and have “live active cultures” listed on the label. While probiotic supplements may not be harmful, Williams notes that getting probiotics from whole foods is the best option since supplements often don’t contain all the diverse strains of bacteria your gut needs.
A healthy gut is linked to better mental and physical well-being. You can improve your gut health by reducing stress, getting enough sleep, eating slowly, staying hydrated, and incorporating foods rich in fiber, garlic, and collagen.
Best Probiotic foods to eat
- Artichokes:
- Artichokes are full of inulin, a special fiber that acts like a prebiotic (food for good bacteria).
- They may also help your bones, brain, and blood pressure.
- Dragon Fruit:
- This colorful fruit is rich in fiber, which can help with constipation.
- Studies suggest it might also help good bacteria grow in your gut.
- Try adding it to your morning smoothie!
- Garlic:
- Garlic acts as a prebiotic, which means it provides the necessary nutrients for the good bacteria in your gut to thrive.
- It also fights off bad bacteria and viruses to support your immune system.
- Add it to all sorts of dishes!
- Mushrooms:
- Mushrooms are high in prebiotic fiber and have compounds that may be good for your health.
- They might help control your blood sugar and prevent stomach problems, even some cancers.
- Oats:
- Oats are great for a quick gut boost.
- They have a good mix of complex carbs, plant-based protein, and fiber.
- Avoid oatmeal with lots of added sugar. Instead, use plain oats and add your fruit for sweetness.
- Soybeans:
- Beans, including soybeans, are packed with nutrients.
- They provide protein, complex carbs, fiber, vitamins, and minerals.
- Soybeans are a well-known source of prebiotics that can help your gut.
