The Gut Microbiome is a collective term that is used to refer to the varied collection of microorganisms populating our small and large intestines. When it comes to our gut health, its regulation, the uptake and production of nutrients, neurotransmitters, as well as our immune health, these microorganisms are directly involved. When changes happen in the quality and diversity of gut microbiome, this could lead to dysbiosis, a condition that could bring about numerous health issues. It is then important that you maintain a good overall gut health.
How Does One Restore Gut Health?
Our digestive system alone has about 100 trillion bacteria and it may appear you need much work to change them. Fortunately, our microbiome could change quickly. According to studies, eating right for two to four days can change our gut microbiome and restore gut health. There are also simple ways that one can do to better our overall health by improving gut health. Here are a few:
- WATCH YOUR DIET: Reduce or avoid high-fat, high-sugar, and highly processed food as this will considerably improve gut health. Have adequate plant-based foods, lean protein, and high fiber food. Additionally, fermented foods like kimchi are also excellent sources of probiotics.
- HYDRATE YOURSELF: Drinking sufficient amounts of water benefits the intestines’ mucosal lining and in balancing the good bacteria found in the gut. So, always stay hydrated.
- EAT UNHURRIEDLY: By eating meals unhurriedly and chewing food thoroughly, you could promote complete digestion food as well as better nutrient absorption. Moreover, this can also lessen discomfort in the digestive system and maintain the health of your gut.
- TAKE PROBIOTIC OR PREBIOTIC: Adding probiotic or prebiotic supplements into your diet may be an excellent way to better your gut health. However, not all of this kind of supplements are of high-quality so it is crucial you ask advise from your healthcare provider for the best probiotic or prebiotic supplements.
Common Indications Of An Unhealthy Gut
To know if you need to restore gut health, you should be able to determine how an unhealthy gut may manifest itself in your body. Here are the most common signs:
- UPSET STOMACH: Disturbance in the stomach such as bloating, gas, diarrhea, constipation, as well as heartburn could be indications of an unhealthy gut. A healthy balanced gut should be able to process food and eliminate waste without difficulty.
- INADVERTENT WEIGHT CHANGES: If you’re losing or gaining weight without you making any changes in your exercise routine or diet, this may indicate that your gut is unhealthy. Having an imbalanced gut could impair or mess up the ability of your body to absorb nutrients, store fat, as well regulate blood sugar levels. In terms of weight loss, this may be because of small intestinal bacterial overgrowth, whereas weight gain may be due to insulin resistance, where one has the urge to eat too much because of decreased absorption of nutrients.
- HIGH-SUGAR DIET: The quantity of good bacteria found in your gut could drop if your diet is high in added sugars, artificial sweeteners and processed food. Because of the imbalance, your cravings for sugar is increased, further damaging your gut. Additionally, this could also increase inflammation in the body.
- SKIN IRRITATION: Skin conditions such as eczema may be associated to an unhealthy gut. When there is inflammation in the gut because of food allergies or poor diet, this may increase “leaking” of specific proteins, irritating the skin.
- FOOD INTOLERANCES: This is where people have difficulty digesting specific foods. This may be because of poor quality bacteria found in the gut, which leads to trouble digesting trigger foods as well as unpleasant symptoms like gas, diarrhea, bloating, nausea, and abdominal pain.