‘Gut’ or gastrointestinal tract in the digestive tract in our body, which starts at the mouth and ends at the rectum.
The health of Gut refers to the overall health of this digestive tract & healthy gut is responsible for our overall wellbeing. The human gastrointestinal tract or gut consists of trillions of microorganisms or microbes in the form of bacteria, viruses, fungi, and other microscopic living things. These microbes are found in the intestine. Out of these microbes, bacteria hold the dominant position & there are up to 1,000 species of bacteria in the human gut microbiome, each of them plays a different role.
Role of bacteria in GUT health
There are 2 types of bacteria in our GUT: Beneficial & Harmful.
- Beneficial Bacteria – stimulates the immune system, improves digestion, and absorbs nutrients. It also hinders the growth of pathogens.
- Harmful Bacteria – creates intestinal infections, diarrhea, and constipation, and produces carcinogens (poisonous compounds) and toxins in the gut.
An increase in harmful bacteria may also lead to weight gain.
If a person is experiencing problems such as abdominal pain, changes in bowel movements, gas or bloating, cramps, nausea, fatigue & tiredness, sleep disorders, Rashes & Skin problem, Food sensitivity issues – all these symptoms indicate excessive growth of harmful bacteria leading to an unhealthy gut.
How to take care of your GUT & how to keep it Healthy?
- Start by detoxifying your body –Detoxification is the process to get rid of toxins from the body. The word “toxins” may include pollutants, synthetic chemicals, heavy metals, and processed foods, etc.
- Be on a fruit or vegetable diet for a day or two
- Zero intakes of Sugar & Salt during detoxification.
- 2-4 liters of water depending upon your body weight.
- Switch over to Wholesome/Fibrous food as much as possible
- Whole foods like millets, Vegetables, Fruits are good for gut bacteria.
- Take at least 4-5 servings of veggies & fruits daily.
- Adopt a complete Vegan Lifestyle(plant-based lifestyle) for few days
- A plant-based lifestyle primarily consists of a fiber-rich diet including fruits, vegetables, whole grains, and legumes & it can help as the beneficial bacteria ferments the fiber derived to feed them. If the good bacteria grow & take more space in the gut, it will be difficult for disease-causing (pathogenic) bacteria to survive.
- Probiotic & Prebiotic Food is the ultimate solution
- Prebiotic or probiotic supplements can improve gut health.
- Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria.
- Foods containing prebiotics – Onions, Garlic, Whole Wheat, Spinach, Bananas, and Oatsetc. are good sources.
- Foods containing probiotics – Fermented foods are sources of probiotics, which are live bacteria. Examples are yogurt, Kefir (a fermented drink), Kimchi (fermented vegetables), Pickles, etc.
- Curtailing processed foods, mindful eating, sleeping well & exercising regularly are other simple and important ways to improve gut health.
