Why gut health is important.
As experts dig deeper and deeper, more and more gut microbial populations are discovered, and there are trillions of beneficial microbes in our gut that play a key role in our overall health.
Dr. Robert Lergo, associate director of gastroenterology and hepatology at Santa Clara Valley Medical Center in California, explains, "The medical community is becoming increasingly aware of the impact of the gut microbiota on multiple organs that were previously thought to have little to do with the gastrointestinal tract. ”
To put it simply, the gastrointestinal system affects much more than just the stomach and intestines. It includes multiple body parts: mouth, salivary glands, esophagus, stomach, liver, gallbladder, and many more, and the gut flora also helps your body perform many different functions, including:
Digestion and absorption of nutrients. Supports the immune system. Protects the body from ingested pathogens. Synthetic vitamins, or the production of certain needed vitamins from food. Excrete waste. Essentially, good gut health can be boiled down to the body performing digestive functions efficiently without complications such as discomfort, bloating, or stomach upset caused by digestive disorders.
Several signs of intestinal unhealth.
There may be many signs that your gut flora is out of balance:
Frequent upset stomach. Intolerance to certain foods. A sudden, large weight change. Difficulty sleeping or being overtired. Irritability or other mood changes. Recent use of antibiotics. If your stomach is constantly upset, or you often have gas or bloating, it could be a sign that your gut is not in good health.
Intolerance to certain foods.
Feeling unwell after eating a certain food may be an intolerance to that food or its ingredients, which can be a sign of intestinal problems. Keeping a record of what you eat or trying to eliminate diets can help you determine if you have a problem with a certain food or food ingredient, such as gluten.
It is important to note that food intolerances are different from food allergies, which can be life-threatening and require an allergy diagnosis. Bloating or stomach upset can be caused by digestive disorders.
How to improve gut health.
There are many ways to support good gut health, but perhaps the most important thing is to consume enough dietary fiber.
Dietary fiber is a key nutrient in maintaining the diversity of the gut microbiota, which is low and has been linked to many chronic inflammatory diseases such as obesity, diabetes, and IBD (irritable bowel syndrome). ”
Fiber, or whole grains, is the indigestible part of the plant. Consuming high-fiber foods can help cleanse the intestines and flush out waste.
High-fiber foods include: fruits, vegetables, whole grains such as barley, bran, quinoa, oatmeal, and brown rice, and legumes, including peas, beans, and lentils. Nuts and seeds.
If your diet is currently low in fiber, Eichelberg recommends gradually increasing your intake of dietary fiber to help prevent symptoms such as gas and bloating. The Institute of Nutrition and Dietetics recommends 25 grams of fiber per day for women and 38 grams per day for men.
If you have IBS or other digestive disorders, you may be told to reduce the amount of fiber you consume to reduce your symptoms, so follow your doctor's instructions.
Other recommendations for improving gut health include:
Diversity of diet, reduce the consumption of highly processed foods, chew slowly, eat small and frequent meals, etc. Maintain a reasonable bedtime routine. You should limit late-night snacking because the gastrointestinal tract is more active during the day. Resting the gastrointestinal tract at night can help it function better when it is active. Managing stress and learning relaxation techniques, such as yoga and meditation, can help you manage stress and keep your gut balanced. Exercise more. Exercise makes blood flow and can stimulate the gastrointestinal tract to do what it needs to do. Regular exercise is a great way to support good gut and overall health.