Our gut biome, also known as gut microbiota or gut flora, is made up of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes that reside in our digestive system. These microbes play an important role in maintaining our overall health and wellbeing.
The gut biome helps to digest food and extract nutrients, produce vitamins and other beneficial compounds, and support the immune system by preventing the growth of harmful bacteria. It also communicates with the brain via the gut-brain axis, influencing our mood, behaviour, and other bodily functions.
The composition of our gut biome can be influenced by a variety of factors:
Genetics
Diet
Lifestyle
Environmental factors such as antibiotics or exposure to toxins.
An imbalance in the gut microbiota, known as dysbiosis, has been linked to various health problems, including digestive disorders, immune system dysfunction, and even mental health disorders.
How does our gut become unhealthy?
Our gut biome can become unhealthy due to a variety of factors. Some of the most common reasons include:
Unhealthy Diet: A diet high in processed foods, sugar, and unhealthy fats can promote the growth of harmful bacteria in the gut and disrupt the balance of the microbiota.
Antibiotics: Antibiotics kill both harmful and beneficial bacteria in the gut, which can lead to an imbalance in the microbiota.
Chronic Stress: Chronic stress can impact the composition of the gut microbiota and increase the risk of dysbiosis.
Lack of Sleep: Sleep is important for maintaining a healthy gut microbiota, and lack of sleep can lead to imbalances.
Environmental Factors: Exposure to environmental toxins such as pesticides and pollution can impact the gut microbiota.
Illness: Certain illnesses such as inflammatory bowel disease and celiac disease can disrupt the balance of the gut microbiota.
It's important to note that everyone's gut microbiota is unique and can be impacted by different factors.
How can we improve gut health?
Improving gut health involves adopting healthy lifestyle habits that promote a balanced and diverse gut microbiota. Here are some tips to improve gut health:
Eat a Balanced Diet: A diet rich in fibre, fruits, vegetables, and fermented foods can promote the growth of beneficial bacteria in the gut. Probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut are also beneficial for gut health.
Avoid Processed Foods: Processed and packaged foods often contain unhealthy fats, sugar, and additives that can promote the growth of harmful bacteria in the gut.
Stay Hydrated: Drinking plenty of water and staying hydrated can help to promote healthy bowel movements and support the growth of beneficial bacteria.
Get Regular Exercise: Regular exercise has been linked to a healthier gut microbiota and can help to reduce inflammation in the gut.
Manage Stress: Chronic stress can impact the gut microbiota and lead to an imbalance. Engage in stress-reducing activities such as meditation, deep breathing, or yoga to help manage stress.
Avoid Unnecessary Antibiotics: Antibiotics can disrupt the balance of the gut microbiota, so it's important to only take them when necessary.
Consider Probiotic Supplements: Probiotic supplements can help to increase the number of beneficial bacteria in the gut and promote a healthy microbiota.
What foods are probiotic.
Probiotics are beneficial live bacteria and yeasts that can be found in certain foods. Here are some examples of probiotic-rich foods:
Yogurt: Yogurt is a fermented dairy product that contains live and active cultures of probiotic bacteria.
Kefir: Kefir is a fermented milk drink that is similar to yogurt and also contains probiotic bacteria.
Kimchi: Kimchi is a traditional Korean fermented vegetable dish made with cabbage, radish, and spices. It contains beneficial bacteria such as Lactobacillus and Bifidobacterium.
Sauerkraut: Sauerkraut is a fermented cabbage dish that contains probiotics such as Lactobacillus bacteria.
Kombucha: Kombucha is a fermented tea drink that is made with a symbiotic culture of bacteria and yeast (SCOBY). It contains probiotics and is also rich in antioxidants.
Miso: Miso is a traditional Japanese seasoning made from fermented soybeans and sometimes other grains. It contains beneficial bacteria such as Lactobacillus and Bifidobacterium.
Tempeh: Tempeh is a fermented soybean product that is rich in probiotics and also a good source of plant-based protein.
It's important to note that not all fermented foods contain probiotics, and some processed or heat-treated versions may not have live and active cultures. When selecting probiotic-rich foods, look for labels that indicate live and active cultures or consider taking a probiotic supplement for a more concentrated dose of beneficial bacteria.
What foods are pre biotic.
Prebiotics are a type of fibre that are not digested by our bodies, but rather are fermented by the beneficial bacteria in our gut. Here are some examples of prebiotic-rich foods:
Chicory root: Chicory root is a type of root vegetable that is high in inulin, a prebiotic fibre.
Jerusalem artichoke: Jerusalem artichoke, also known as sun chokes, are a type of tuber that are rich in inulin.
Garlic: Garlic is a flavourful and aromatic herb that also contains prebiotic compounds such as fructooligosaccharides (FOS).
Onions: Onions are a versatile vegetable that are rich in prebiotic fibres such as FOS and inulin.
Asparagus: Asparagus is a tasty and nutritious vegetable that contains prebiotic fibre known as inulin.
It's important to note that cooking, processing, and storage can affect the prebiotic content of foods. To maximise the prebiotic benefits of these foods, try eating them raw or lightly cooked, and incorporate them into your diet on a regular basis.
By taking care of our gut biome, we can support our overall health and wellbeing and potentially reduce the risk of various health problems.