A person’s body contains roughly 40 trillion bacteria, the majority of which live in the gut. Research in the medical community has been increasingly focused on the importance of the gut to our overall health. Within the past couple of decades, numerous studies have shown ties between gut health and immunity, mood, mental health, autoimmune diseases, endocrine conditions, skin conditions, and cancer. Once upon a time, we considered our digestive system to be a somewhat “simple” body system. It basically consisted of one long tube through which food passed, was absorbed, and then excreted.
Eat whole grains, nuts, load up on veggies, beans, and fresh fruits
We need fiber to bulk up our intestines and help things move through, so we should also eat fresh, whole foods. Barley, oats, quinoa, bulger, and other whole grains contain fiber. As a result, whole grains feed the bacteria living in the microbiome. It sounds strange that we have all these microscopic organisms in our bodies, but they do a lot for our health. The types and number of bacteria found in our gut increase when we eat more whole grains. If you want to pick up some nuts, choose a variety of walnuts, pecans, pistachios, or almonds. Remember: a serving is an amount that fits in your palm.
The link between your teeth and your gut
You should always brush and floss your teeth regularly. It may not seem important to have regular dental cleanings and check-ups, but Cornell University and Swedish studies have shown that bacteria from your mouth can get into your stomach. Make sure that you take care of your teeth, so the good guys don’t take over in your stomach. “Reduce sugary foods,” advises Susan Mintz, RN, BSN, CDE, of Brunswick County Health Department in Bolivia, North Carolina. “Sugar may cause your system to become inflammatory and can upset the delicate balance of your digestive system.
Eat more dark chocolate and foods with polyphenols
These foods are packed with fibre and a group of plant-based compounds called polyphenols, which are used by microbes as fuel. Dark chocolate, for example, has anti-inflammatory properties that can lower blood pressure and cholesterol levels as well as decrease cellular stress. By eating foods rich in nutrients, you can create a healthy microbiome. Consume plenty of vegetables, legumes, beans, and fruit. These types of foods contain nutrients that support a healthy microbiome. Beans and legumes also contain a significant amount of fiber, a substance your body cannot digest. Certain bacteria in the gut can digest fiber, thereby stimulating their growth. Many fruits and vegetables contain fiber, which promotes the growth of beneficial gut bacteria, including specific types, like Bifidobacteria. A study found that eating fruits and vegetables prevented the growth of some disease-causing bacteria.
Eat fermented foods
Researchers have found that those who eat a lot of yogurts appear to have more lactobacilli in their intestines, as evidenced by research showing fermented foods contain sugars that are broken down by yeast or bacteria. Studies have shown that yogurt consumption improves intestinal bacteria and reduces symptoms of lactose intolerance among people with less Enterobacteriaceae, a type of bacteria associated with inflammation and chronic illnesses.
Eat less sugar and sweeteners.
An imbalance of gut microbes may result from eating a lot of sugar or artificial sweeteners. A study in animals suggests that a diet that is high in sugar and fat has a negative impact on the gut microbiome. The effects of this can influence the brain and behaviour. Another animal study reported an increase in some bacterial strains that may cause metabolic disease due to aspartame consumption. Research has indicated that the use of artificial sweeteners by humans can adversely affect blood glucose levels. This is because of their effect on gut bacteria. Metabolic disease is a term applied to a group of conditions that increase the risk of heart disease and diabetes. Artificial sweeteners, despite not being sugars themselves, may cause blood sugar levels to rise.
Exercise regularly
Keeping your heart healthy and losing or maintaining weight is benefitted by regularly exercising. Research has also suggested that exercise may help to control obesity by improving gut health. The diversity of gut bacteria in athletes may increase when they work out. A study from 2014 found athletes had a wider variety of gut bacteria than nonathletes. There were differences in the microbiomes of the two groups due to their different diets. Adults should engage in at least 150 minutes of moderate-intensity exercise each week, along with muscle-strengthening activities, at least two days a week, according to the Physical Activity Guidelines for Americans.
Use different cleaning products
A study published in 2018 examined the gut flora of 700 infants aged 3 to 4 months in order to determine whether antibiotics and disinfectant cleaning products affect the gut microbiota. People whose homes were regularly cleaned with disinfectant cleaning products had twice as many Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity, like those in homes where such cleaning products were not used. This group of infants had a higher body mass index (BMI) at age three than children who were not exposed to such high levels of disinfectants. By modifying their lifestyles and diets, people can alter the number and diversity of microbes in their gut for the better.
A healthy gut is an important part of good overall health and immune function. Some positive lifestyle changes include consuming probiotics, following a fiber-rich vegetarian diet, and avoiding the overuse of antibiotics and disinfectants. Having enough sleep and exercising regularly are also simple lifestyle changes. A disruption in your gut microbiome has now been shown to lead to a multitude of chronic diseases. As a result, gut bacteria are extremely important for your overall health. A probiotic, Nutriplus GutHealth, contains five species of bacteria that help maintain healthy gut flora. With Nutriplus GutHealth, you can be sure that you will have a healthy environment in the gut, allowing better digestion and absorption of nutrients. By improving bowel movements, and promoting a healthy lifestyle, this probiotic promotes better digestion. Maintaining a healthy microbiome includes eating fruits, vegetables, legumes, beans, whole grains, and legumes, as well as fresh whole foods.
