The Power Of Your Gut Flora
A rather newer topic in the world of science, but an increasing amount of research is coming out confirming a link between our gut and our health. Inside our digestive tract, you can find several hundred types of microorganisms, and all of them seem to-play vitally important functions to our health and well-being.
Below you find out all about the ways in which these microorganisms impact our health and how you can increase the variety of your gut flora, ultimately benefiting your health in many different aspects.
ABOUT OUR GUT
Gut flora or also called your gut microbiota are all of the microorganisms (bacteria and fungi), that live inside your body, specifically in your intestines and colon.
While not all bacteria and micrograms are good for us and our health, we certainly do need a certain healthy level of microorganisms inside our digestive tract in order to be able to process and digest our food properly. It is estimated that a healthy person on average has about 300 to 500 different species of bacteria that live in their digestive tract. Apart from that, a healthy gut microbiome has been found to not only positively impact our bodies digestion, but many other parts of our health such as several chronic diseases, our skin, our immune system, and our mental health.
Microorganisms can be found in various places inside our body, however, their numbers and variety are most plentiful inside our digestive tracks, as that is where all of our food passes through. Here it is not only about having adequate numbers of microorganisms inside your digestive tract but having a high variety of microorganisms. The more types the better.
Before we are born, our intestinal tract is completely sterile, however, after birth, we are exposed to bacteria in your environment, where most of the good bacteria end up colonizing our gut. After birth there are a couple of factors that determine the extent to which our gut is populated with bacteria which are:
Gestational age (Time between conception and birth)
Mode of delivery at birth
Diet (Breast milk or no)
Level of sanitation
Exposure to antibiotics
Later on in life, when we are older and our intestinal tract is fully developed, the variety of all of the bacteria and fungi that are found inside our intestines is heavily linked to the type of food we eat and our eating habits, as among a part of their many functions, one function of microorganisms in our digestive tract is to breakdown food.
Even though research in this area of science is still in its infancy, there is a great deal of potential and promise that keeping a healthy gut flora can be the key to preventing or reversing various medical conditions or diseases.
WHY IS A HEALTHY GUT IMPORTANT?
Here are a couple of reasons why maintaining a healthy and versatile gut flora is really beneficial to your overall health:
DIGESTIVE HEALTH
Microorganisms are greatly needed for the proper digestion and absorption of the food we ingest, meaning that without these microorganisms our food would not be able to be broken down and thus utilized by our body. In the case that we fall short in the variety of our gut flora, we greatly increase our chances of developing Irritable Bowel Syndrome (IBS) and Chron's disease.
WEIGHT CONTOL
It has also been found that our gut microbiota plays a part in our bodies metabolism, which is the sum of all the biochemical reactions that take place within our body. As a result of having an impact on our metabolism, scientists and health professionals are suspecting that our gut flora can also regulate our weight levels and thus potentially be able to reduce obesity rates with a healthy gut biome.
MENTAL HEALTH
Scientific trials and experiments have proven that in fact our brain and gut communicate all the time, establishing a strong connection with each other. This connection means that if our gut flora is out of balance, our mental health will suffer, making us more prone to experiencing anxiety, depression, or greater levels of stress. Some research is even coming out promising a link between our gut and our emotions and mood, however more scientific data is needed to confirm that link.
HEART HEALTH
Researchers have found that when we eat too many high-fat foods that carry a lot of saturated fat in them, our body metabolizes them into a problematic substance called trimethylamine N-oxide (TMAO), which has been shown to possibly elevate levels of cholesterol in our blood, potentially being able to contribute to more incidences of stroke, coronary heart disease, and unwanted blood clots.
IMMUNE SYSTEM
Just like with our brain, our gut also communicates with our immune system, where it has been shown that a healthy gut biome supports a healthy immune system. Studies in babies have shown that babies who were fed breast milk during their first couple of years had a more diverse gut flora, which had contributed to a stronger immune system.
If you are interested to find out more about how to take care of your immune system, check out my latest post: How To Naturally Boost Your Immune System.
WHAT TO EAT FOR A HEALTHIER GUT
Now let’s take a look at some ways in which we can individually improve our gut health through the food we choose to eat, as what we eat is heavily correlated with the kinds of bacteria that are present in our gut.
Remember the greater the variety of good bacteria the healthier our gut, and the better we will feel both inside and out.
PROBIOTIC FOODS
These kinds of foods have been altered with microbes by humankind, and have been shown to positively stimulate the growth of bacteria in our gut. Many are already consumed on a daily basis as part of a normal diet.
Examples: Fermented foods: Natural yogurt, sauerkraut, kefir, kimchi, kombucha.
PREBIOTIC FOODS
In contrast to probiotic foods, prebiotic foods are foods that promote the growth and proliferation of good bacteria in our gut. They are rich in fiber and complex carbohydrates that can not be broken down by our small intestines, but instead, have to be broken down in our colon (large intestines).
Examples: Fruits, vegetables, whole grains.
WHOLE FOODS OF PLANT ORIGIN
Apart from their dense micronutrient profile, whole foods also offer plenty of fiber that stimulates the growth of good bacteria in our gut.
Examples: Fruits, vegetables, legumes, whole grains.
FOODS HIGH IN POLYPHENOLS:
Polyphenols are naturally occurring compounds in plants, which in many scientific investigations, have proven to have a positive effect in not only colonizing our gut but also improving our health in terms of reducing blood pressure, alleviating inflammation, helping with oxidative stress, and maintaining our cholesterol at a healthy level.
Examples: Dark chocolate (Cocoa), grapes, green tea, almonds, onions, blueberries, broccoli, extra virgin olive oil.
AVOID HIGHLY PROCESSED FOOD
These foods have been shown to commonly either decrease the numbers of good bacteria in our gut, out populate our gut with more numbers of bad bacteria - which are not good for our health. Of course, eating a processed food here and there is not game over, however, it should be a concern if you are eating many highly processed and artificially sweetened foods on a regular daily basis.
If you would like to know more about the effects of excessive added sugar on the human body and your health, you can take a look at this article The BitterSweet Truth About Added Sugar.
Examples: Artificially sweetened sodas, sugary breakfast cereals, microwave-ready meals, prepackaged snacks, and desserts.
