The Importance of Gut Health for Your Overall Well Being
What goes on in your bowels has a ripple effect throughout your body. Your gut influences your system as a whole. With that in mind, here’s a short guide on what gut health is, why it’s important overall, and how to keep it in good condition.
What is gut health?
To put it in everyday language language, gut health is a balanced digestive system. Specifically, it means a healthy balance between the “good bacteria” and “bad bacteria” that naturally exist in the human body.
In addition to bacteria, our bodies also host fungi and viruses. All of these together form the human microbiome, what we more commonly refer to as our “gut flora”. A properly balanced microbiome is essential for our heart health, healthy weight, and functional immune system.
Why is it important overall?
Digestive system issues feature some nasty conditions, ranging from gallstones to Crohn’s disease, so they’re significant enough on their own. However, they extend beyond the gastrointestinal tract as well.
Here are some other issues that may in fact be consequences of an unhealthy gut:
- Lethargy and fatigue
- Diabetes
- Migraines
- Various inflammations
- Insomnia
- Anxiety
- Depression
- Chronic pain
Are you surprised to see mental health problems on a list about gut health? They’re actually closely linked. Serotonin, “the happiness hormone”, is largely produced in the gut. In fact, over 90% of serotonin production happens there. This is the origin of food cravings and mood-triggered eating, too.
What can you do?
There are a few strategies you can adopt to maintain a healthy gut. Most of them have to do with your diet but there are some medicinal considerations too. Remember, the goal is to achieve and maintain a good balance of your gut flora.
Firstly, limit your antibiotics intake. Introduce supplements instead. Antibiotics eliminate both “good” and “bad” bacteria, so they really mess up your biome. Avoid using them unless your doctor actually tells you to (e.g. don’t treat the common cold with antibiotics).
There are various options like Gut health supplements and similar dietary additions that can help you achieve optimal gut health. They’re especially helpful if you have allergies, intolerances, or other dietary restrictions that limit your nutritional variety.
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Secondly, diversify the fruits and vegetables that you eat. Fruits and veggies are always touted as staples of a healthy diet because of their high vitamin and mineral content. However, they also contain a lot of fibre. Fibre is the main source of fuel for the “good bacteria” in your biome. To get the most out of them, eat at least four or five different kinds of vegetables every day.
Also, eat more whole grains. They’re another excellent source of fibre. If you don’t care for whole wheat bread, consider brown rice, barley, oats, millet, bulgur, and various whole grain cereals.
Likewise, start snacking on legumes, nuts, and seeds. These include black beans, walnuts, lentils, pumpkin seeds, cashews, and the like. All of them provide your body with plenty of protein as well as fibre.
Finally, include both probiotics and prebiotics in your diet. In the simplest terms, probiotics are beneficial microorganisms that can survive in the human gut. Prebiotics are nutrients that feed them and help them thrive. Both naturally occur in certain foods.
Probiotics can be found in fermented foods. Consider yoghurt, sauerkraut, kombucha, tempeh, miso, kimchi, and the like. Prebiotics can be found in flax seeds, broccoli, onions, garlic, almonds, bananas, apples, etc.
How can you tell if your gut health is poor?
To wrap up, let’s go over some signs that you can use to monitor your own gut ehealth on an everyday basis. In essence, pay attention to the messages that your body is sending you.
Common physical symptoms that point to something being not quite right with your gut include:
- Bloating
- Excess gas
- Diarrhoea
- Constipation
- Heartburn
Remember that this doesn’t mean experiencing these symptoms short-term after a single heavy meal. It also doesn’t refer to known problems with other gastrointestinal conditions. Suspect these symptoms as indicators of overall gut health problems if they persist long-term and you don’t have a ready explanation for them.
Some other signals that are worth paying attention to include:
- Immune system failings
- Troubled sleeping
- Worsening skin health
- Persistent fatigue
If you notice any of these appearing out of context, as it were, contact your doctor for a consultation.
To recap, gut health refers to a balanced biome: the bacteria, viruses, and fungi that naturally exist in your body. Bacteria tend to be the focus because they actively participate in digestion. Foster good gut flora by monitoring and adjusting your diet and limiting antibiotics consumption. Contact your doctor if you notice any of the signs of poor gut health, and consider supplements to support your efforts.
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