The gut microbiome is a diverse colony of bacteria found in the digestive system. A compromise in gut health may be due to poor diet, stress, or illness may lead to imbalances in brain chemistry which can present as anxiety or stress.
Many studies have demonstrated an important connection between gut health and the brain. The microbiome, which refers to the trillions of bacteria and microorganisms living within our digestive system, is the key factor for this connection. These microorganisms, despite breaking down food, also produce all sorts of important chemicals, like serotonin, the neurotransmitter that helps regulate mood, happiness and anxiety.
Impact of gut health on various aspects of our well-being
Any impairment in gut function can disrupt physiological processes, potentially leading to various conditions. Here are some of them:
- Sleep cycle: Gut microbiome influences circadian rhythm which regulates sleep patterns certain gut bacteria produce molecules that modulates serotonin levels impacting sleep quality a healthy gut microbes m supports better sleep and overall well-being.
- Anxiety: Stress-induced immune response can trigger anxiety gut microbes like bifidobacterium, and bacteria produce tryptophan a precursor to serotonin which helps reduce anxiety by enhancing the action of gamma amino butyric acid in the brain.
- Constipation: Gut health influences bowel movements through the production of short chain fatty acids and bile acids. A low fibre diet can reduce short-chain fatty acid production leading to decreased mucin secretion, reduced stool volume and inhibited smooth muscle contraction in the colon resulting in constipation.
- Autoimmune conditions: The gut microbiota and their metabolites can modulate immune responses. Short-chain fatty acids promote differentiation of T cells into regulatory T cells which can suppress inflammatory responses dysregulation in this process can lead to autoimmune conditions like rheumatoid arthritis.
- Physical Endurance: High endurance activities generate stress which predispose the body to experience the situation known as oxidative stress.
- Leaky Gut: A leaky gut occurs when the intestinal barrier is compromised, allowing harmful substances to enter the bloodstream. This condition is linked to various health issues, including chronic fatigue and inflammatory bowel syndrome.
What foods improve gut health?
Increasing gut health is done by integrating foods into the diet that encourage a good and diverse gut flora. Here are some foods that are particularly beneficial:
- High-Fiber Foods: These include all fruits and vegetables particularly the green leafy vegetables. Additionally, whole grain such as oatmeal, quinoa, brown rice along with legumes such as beans lentils and chickpeas provide additional benefits.
- Fermented Foods: These include Yogurt and kimchi that potentially increases the growth of good bacteria.
- Prebiotic Foods: These are foods that are known to provide high fibre and help to nourish the friendly bacteria in the intestinal tracts. Examples include garlic, onions, asparagus.
- Polyphenol-Rich Foods: These include blueberries, the strawberries and the raspberry. In addition, green tea, red wine and dark chocolate are packed with polyphenols that are beneficial to the gut
- Healthy Fats: These foods include olive oil, avocados, nuts and seeds. They are known to improve gut health as they possess anti-inflammatory properties.
Maintaining healthy gut through balanced diet rich in probiotics and prebiotics can significantly enhance overall health and wellbeing.
-Content partner Happiest Health
