Guide to Gut Health

What is in your Gut?

Gut has an ecosystem in it itself with various micro-organisms both helpful and harmful. The helpful microbes are called Probiotics which, in your digestive system known as Gastro-Intestinal Tract, help in fermentation and breakdown of complex elements in food like dietary fibers, energy harvesting, immune defense etc. This ecosystem is collectively referred to as Gut Microbiota. Now, you might have heard about another term Prebiotics. Here is a brief comparison of these two to understand them better.

Prebiotics vs Probiotics

Both these elements are found in food and supplements which help in keeping a healthy gut. Both of them are required together to form a healthy gut. These are found as supplements in oral form but can be found in daily dietary food as well.

• Prebiotics – These are non-digestible elements in food which are digested by the gut microbes. These are found in food with high fiber content like chickpea, cabbage etc. Excess intake of prebiotics can cause bloating, gastric disturbances etc.

• Probiotics – These are beneficial live microbes which help in maintaining an overall healthy gut. They are found in pickles, cheese etc. They help relieve constipation, indigestion etc.

How to create a healthy gut?

A healthy gut can be created by Microbiome Balance, in which all the microbes coexist without causing any harmful effects. This phenomenon is also called “normobiosis”. Here is how you can achieve a healthy gut –

a. Having a Plant Based Diet – A diet rich in pulses, lentils, fruits, vegetables, nuts and whole grains creates a perfect environment for healthy microbes.

b. Taking supplements of Prebiotics and Probiotics – Taking supplements can help balance healthy microbes in the gut in conditions where they cannot be met through usual diet.

c. Restricting intake of Processed food – Food that is processed, sugary, fatty or highly acidic can inhibit the growth of Probiotics.

d. Active routine, sound sleep and stress management – In today’s day to day life, these factors play a very important role in maintaining a healthy gut.

What can happen if there is Microbiome Imbalance?

In case any one gut microbe dominates the gut, a person can suffer from various conditions like

• Digestive Disorders – Inflammatory Bowel Syndrome, Bloating

• Skin Allergies

• Metabolic Disorders like Diabetes Type II , Obesity

• Autoimmune Disorders like Hypothyroidism

How does a healthy Gut provide Immunity?

If your gut is healthy this is how it can save and protect you –

• It influences and trains body for immune response against various local and systemic pathogens, that can either travel through food or other factors like infections.

• A balanced gut can prevent inflammation, acidity and auto immune disorders.

• Since gut is the largest storage of the body for various healthy microbes, it act as primary site for over 70% of immune system.

“You are what you eat” – Interaction between the Gut and the Brain

The gut brain axis is a complex system, often called “the second brain”. It is a two way connection between nerves of the gut and the brain. They use the same chemicals to alert brain and digest food. It influences the emotions and cognitive behaviors. Hence, people with unhealthy gut are often prone to mental health disorders like depression and anxiety. As you can establish, a healthy gut influences how you feel.

How diverse is your Gut?

As you might have observed, due to difference in diet, influence of genetics and surroundings, humans have a very diverse gut microbiota. A diverse gut can be more resilient to pathogens and can quickly return to equilibrium. Following factors can further increase the gut diversity –

• A healthy diet

• Social interactions

• Exposure to different geographical location and culture

• Stress and anxiety

• Antibiotic treatment

• Cesarean births

What are the best Probiotics and Prebiotics?

Probiotics – While you can find probiotics in usual food like curd, pickle, fermented snacks like dosa, idli etc, miso, kombucha etc, two of best known supplements of Probiotics are - Lactobacillus rhamnosus GG and Lactobacillus acidophilus. These strains are most well known and easily available and have high sustainable benefits.

Prebiotics – The most popular prebiotic supplements are insulin, galactooligosaccharides (GOS), fructooligosaccharides (FOS). These are also found in daily food like raw banana, garlic, asparagus, onions etc.

Who should not take Prebiotics and Probiotics?

People with severe autoimmune disorders like HIV/AIDs positive individuals, eczema, people undergoing chemotherapy, people with critical illness, and those with certain digestive disorders like IBS, small intestinal bacterial overgrowth (SIBO ) are often advised to take it under doctor’s observation. Pregnant and breastfeeding women, infants, children and people with food allergies should also take it after consulting with a doctor.

Conclusion

Gut health isn’t only related to gut but also overall well being. A healthy gut supports your digestion, mental health, immunity and makes you recover quickly in sickness. By understanding your gut health and following the simple tips mentioned above, you can implement small daily habits and enjoy a healthy life to the fullest.