Gut Nutrition for a Healthy You

Leaky-Gut-Health-YellowSquash

A healthy gut is key for breaking down the food we eat and absorbing the nutrients to support our bodily functions. However, nutrient absorption is not the only role our gut plays. It plays a significant role in our organ health, our mental health and even our mood. Here, we will talk about how to improve the health of your gut naturally and get the most out of the food we eat!

All disease begins in the gut.” – Hippocrates

Hippocrates laid the foundation of modern medicine underlining the role played by the gut in our overall health. For long, modern medicine has taken a modular approach in studying the human body. Finally in 2008, National Institutes of Health (NIH), a US government agency woke up to understand the role of the gut in our health.

It initiated a project named the Human Microbiome Project to collate and map data on micro-organism colonies of healthy human beings.  What it found out is gradually changing the way we look at the human body.

worst food for gut healthThe project established that our digestive tract contains 100 trillion microbes (the gut microbiome). These organisms, mainly bacteria but also including virus and fungi, belong to more than 1,000 types of different species. But don’t be SCARED!!

Over 14.23 terabytes of data from this study illuminated the critical role played by these microbes in our overall health. It revealed a complex web of an interconnected system, much like our natural environment.

gut-microbiota-yellowsquash.inThese microbes help in food digestion, making certain nutrients, and releasing chemicals that have far-reaching health effects. 

On the other hand, an imbalance in the microbiota can have a negative impact on our health. When one of these ecosystems (gut microbiota) malfunctions, it compromises the entire system. These compromises can manifest through stress or neuro-degenerative conditions to organ failures (heart, kidney or liver) in the body.

Healthy gut, is it really that important?

There is a long list of vital actions performed by gut microbiome in our bodies:

  1. Living colonies inside our gut aid in the digestion of several nutrients, particularly complex carbohydrates and dietary fiber.
  2. Gut microbiota also produces vitamins (K, B-12, and biotin) and short-chain fatty acids, from the food we consume.
  3. This is not all, they also determine your mood. The gut microbiome also secretes chemical compounds like serotonin, GABA, dopamine, tryptophan, etc. These are utilized for nervous system signaling and mood-regulation functions. Our digestive tract synthesizes around 50 percent of dopamine and 90 percent of the body’s serotonin. Dopamine, serotonin, and GABA form a trio of neurotransmitters that are essential for regulating mood, including feelings of happiness, alertness, and satisfaction.Gut-microbiome-role-YellowSquash.in
  4. More specifically, serotonin regulates our carbohydrate cravings, sleep cycles, pain management, digestion, and immune system function. In short, our weight management issues, sleep deprivation or overall pain and stress, all could be related to our gut.
  5. Some researchers believe as much as 70% of our immunity resides in our gut. Healthier gut microbiome leads to better intestinal health and an intact intestinal wall. Additionally, intestinal wall prevents unwanted bacteria, pathogens, partly digested food compounds, metabolic wastes, and chemicals from entering into our bloodstream. 

Naturally, the consequences of an unhealthy gut could be severe

  1. Inability to process several essential nutrients and micronutrients, leading to many complexities and diseases
  2. Indigestion leading to diarrhea or lack of ability to pass stools adequately. This could lead to health issues such as migraine, heartburn, incontinence, chronic diseases like IBS, etc
  3. It could drastically increase your sugar and carb cravings, leading to obesity, diabetes, and even cardiovascular issues.
  4. Hormonal imbalance, which is the hotbed for the genesis of most chronic conditions.
  5. Stress, mood swings, anxiety and depression could be a result of an imbalanced release of serotonin, GABA, dopamine, tryptophan, etc. (as discussed above).
  6. Gradual decrease to a complete collapse of our immune system.

Fortunately, following a healthy diet and lifestyle can help maintain a healthy gut. It will not only boost the health of our gut but also help us in living a healthy life.

Click here for some dietary tips for a healthy gut!

Thus, we come to the all-important question:

How to increase good bacteria in gut naturally?

Don’t stick to one; Try a variety of foods!

Hippocrates said, “Let thy food be thy medicine”. This couldn’t be truer if we try and understand health through the gut. Gut microbiota and health are closely interlinked. A diverse range of bacteria indicates a healthy gut. Each species play a different role and require different nutrients. Hence, eating more diverse food is one sure way to increase good bacteria in the gut naturally.

Our body requires various types of nutrients for a healthy gut microbiome and thus optimal health.

A healthy variety of micronutrients should do the trick

We can consume foods rich in minerals like manganese, copper, iron, and vitamins to have a healthy gut. Include dark leafy vegetables in the diet as they contain manganese which is responsible for bone strength development, stronger muscles, and better sleep. The low manganese content in the body can lead to muscle twitching, constipation, and sore muscles.

Protein helps in maintaining the health of the intestinal lining

As a matter of fact, protein-rich foods like meat and seafood contain L-glutamine which prevents the permeability of the intestinal wall lining. When the lining of the intestine becomes permeable, toxins and unwanted pathogens enter the bloodstream. This condition is known as leaky gut syndrome. Consuming L-glutamine rich foods can prevent leaky gut syndrome.

yellowsquash.in

Fiber and whole grains are best buddies of the gut!

Foods that are high in fiber keep the gut healthy. Foods such as broccoli, artichokes, raspberries, lentils, beans, and whole grains are high on fiber. If the body is low in fiber, the microbes start to feed on the protective mucous lining in the intestine. If this lining wears down, it can cause infections and various diseases.

Whole grains are one of the best foods to maintain a healthy gut as they contain lots of fiber and non-digestible carbs like beta-glucans. These do not break down in the smaller intestine. Rather, they pass on to the larger intestine, where the microbiota further breaks it down. This stimulates the growth of beneficial bacteria such as bifidobacteria, lactobacilli, and bacteroidetes.

Probiotics boost healthy bacteria colonies in the gut

Eating foods that are probiotic can improve the health of our gut. Probiotics are healthy bacteria that keep the gut healthy. These play a key role in maintaining the immune system and also in synthesizing B vitamins. Probiotics to improve our gut include fermented foods, yogurt, and sauerkraut.

Read our expert’s article on how prebiotics and probiotics can help improve the health of your gut!

Worst Foods for our Gut
Avoid processed foods as much as you can. It is often said that “if nature did not make it, don’t take it”. These contain ingredients that increase the growth of harmful bacteria in your gut. Recent research has revealed that artificial sweeteners like aspartame can negatively affect the gut bacteria balance. These sweeteners increase the risk of obesity, stroke and type 2 diabetes.

Lower your stress levels!

The gut is very sensitive to stress and behavioral changes. High levels of stress put pressure not only on your gut but on your whole body. The level of stress can negatively affect the functioning of the gut which in turn affects your overall health and wellbeing. Some studies have also shown that emotions affect the functioning of the gut and how it performs digestion. For example, it has been seen that negative emotions like fear causes indigestion. 

Stress can trigger symptoms of irritable bowel syndrome (IBS), which include chronic abdominal pain, discomfort, bloating, diarrhea and/or constipation. Being stressed can result in the food staying longer in the stomach creating gas, indigestion and bloating. Studies have shown that stress may disrupt the delicate balance of gut bacteria. Thus, increasing intestinal permeability and even causing inflammation.

Thus, to maintain a healthy gut, one needs to relax and take the stress off. Some of the ways to lower stress may include:

  • meditation
  • walking
  • massage
  • spending time with friends and family
  • yoga
  • having a pet
  • exercising
  • outdoor activities
  • adventure

Read our expert’s article on how to relieve yourself from stress!

Conclusion

Thus, diet and lifestyle can have a major role in maintaining a healthier gut. Eating a variety of foods, staying hydrated, managing stress and maintaining a good sleep routine are essential elements for improving the health of your gut.

Read our expert’s article on the essential elements for maintaining good health!

Summary
Healthier Gut - 4 Lifestyle Habits You Should Follow
Article Name
Healthier Gut - 4 Lifestyle Habits You Should Follow
Description
A healthier gut is responsible for food absorption for a healthy working body. On the other hand, gut microbiota imbalance can lead to leaky gut. Leaky gut syndrome can be the cause of many chronic diseases.
Author
Publisher Name
YellowSquash
Publisher Logo

Recommended Posts

  • Anitha Narayanamurthy
  • 119 read
How to Stay Healthy ...

I often come across clients asking me "Do you think it's a...

Read Article
  • Kshemina Mhaskar
  • 480 read
Alcohol Free Breastmilk – ...

I have come up with a calculator, with support from my team,...

Read Article
  • YS Content Team
  • 164 read
6 Interesting Facts About ...

The importance of gut health is often neglected. Your gut does so...

Read Article
  • Rohit Singh Panwar
  • 339 read
Why Good Sleep is ...

We all have some sense of the relationship between our sleep and...

Read Article
  • Anitha Narayanamurthy
  • 474 read
10 Ways To Sleep ...

A few years back after the birth of my second child, I...

Read Article
  • Skip Stein
  • 336 read
The End of Meat ...

“The problem is that humans have victimized animals to such a degree...

Read Article
  • Kshemina Mhaskar
  • 669 read
Are ayurvedic tonics safe ...

While breastfeeding, we take utmost care to avoid alcohol, but in spite...

Read Article
  • Rohit Singh Panwar
  • 399 read
The Importance of Hormonal ...

An imbalance of hormones in your body can affect its normal functioning....

Read Article
  • YS Content Team
  • 14 read
5 Simple Diet Tips ...

Losing pounds doesn't have to be torturous. Often, people believe that crash...

Read Article
  • Rohit Singh Panwar
  • 314 read
Coffee – A health ...

Coffee is world's favourite beverage. The health effects of consuming coffee is...

Read Article
  • Harshita Dilawri Sachdeva
  • 292 read
How to make Midnight ...

It’s midnight… and are you craving for food? Do you feel like...

Read Article
  • YS Content Team
  • 328 read
Intermittent Fasting for Weight ...

According to the ancient Indian system of medicine, Ayurveda, people should mend...

Read Article
  • Skip Stein
  • 395 read
How Plant-Based Diet Helped ...

Almost 10 years ago, we went ‘cold turkey’, adopting a plant-based lifestyle....

Read Article
  • YS Content Team
  • 360 read
Artificial Sweeteners: Are They ...

The notion is artificial sweeteners are "sugar-free" and a must-have for diabetics....

Read Article
  • YS Content Team
  • 307 read
Circadian Rhythm: Your Body’s ...

Have you ever wondered why you feel sleepy or energetic or with...

Read Article
  • Aastha Jessica
  • 224 read
Keto Diet and Weight ...

Metabolic diseases and obesity have become the world's biggest health issues. According...

Read Article
  • Charu Agarwal
  • 208 read
How to develop a ...

Body image is the perception of a person about his/her physical body...

Read Article
  • Vikraman V
  • 201 read
What is Visceral Fat ...

Body fat can be of several types, each with their own unique...

Read Article
  • Aastha Jessica
  • 199 read
Menopause Side Effects, Causes ...

Menopause is a natural decline in the reproductive hormones when a woman...

Read Article
  • Tirthankar Sen
  • 422 read
3 Reasons Why Your ...

Ketogenic diets or keto diets have been popularized by celebrities over the...

Read Article
  • Kshemina Mhaskar
  • 454 read
Alcohol and Breastfeeding: All ...

“Is it safe to drink when pregnant? Are you serious? You are...

Read Article
  • Rohit Singh Panwar
  • 167 read
Understanding the Concept of ...

Rather than blindly following any of the fad diets for a short...

Read Article
  • Skip Stein
  • 357 read
Fad Diets – Why ...

Every day there seems to be a new ‘miracle diet’ that will...

Read Article
  • Skip Stein
  • 250 read
Money in the Bank ...

How many successful people, the rich and famous, the leaders of Nations,...

Read Article
  • YS Content Team
  • 385 read
7 Dietary Tips To ...

Our gut is a house to millions of microbes. The gut microbiome...

Read Article
  • YS Content Team
  • 154 read
Ketogenic Diet For Indian ...

Maybe you’ve heard the term “keto diet” a lot from health freaks...

Read Article
  • YS Content Team
  • 290 read
Importance of Healthy Gut ...

Our gut is responsible for putting our body into working order as...

Read Article
  • Rohit Singh Panwar
  • 153 read
Busting the Myth around ...

Tune in to Integrative Nutrition Coach Rohit Singh Panwar clearing the misconceptions...

Read Article
  • YS Content Team
  • 223 read
Air Purifying Plants – ...

According to the World Health Organization (WHO), air pollution causes 7million deaths...

Read Article
  • Kanupriya Khanna
  • 154 read
Importance Of Nutrition In ...

We live in a time when our children face tremendous academic pressure....

Read Article
  • Barsha Dey
  • 183 read
Is Sitting the New ...

A sedentary lifestyle is currently being associated with the risk of diseases....

Read Article
  • Tirthankar Sen
  • 178 read
Paleo Diet: How It ...

The food humans have subsisted on for most of our history is...

Read Article
  • Barsha Dey
  • 308 read
Air Pollution and You: ...

We are all familiar with the term pollution and always hear about...

Read Article
  • YS Content Team
  • 293 read
Understanding and managing Lactose ...

There's no cure for lactose intolerance but the usual prescription is limiting...

Read Article
  • Monia Caramma
  • 379 read
Improve Digestion Naturally – ...

We all face some sort of digestive issues every now and then....

Read Article
  • Rohit Singh Panwar
  • 1044 read
BLUE ZONE diet: The ...

Do you want to live longer, healthier and happier? Is this possible?...

Read Article
  • YS Content Team
  • 301 read
Fennel seeds: The Healthy ...

Have you ever wondered why many restaurants serve fennel seeds at the...

Read Article
  • Barsha Dey
  • 305 read
Is A2 milk really ...

These days A2 milk is being marketed as a healthier alternative to...

Read Article
  • Barsha Dey
  • 254 read
Prostate Health: How can ...

Do you worry about your prostate health? Are you at a higher...

Read Article
  • James Corden-Lloyd
  • 248 read
Is Redox Signalling The ...

We have always believed that our health and wellbeing is a result...

Read Article
  • Dr. Swapan Banerjee
  • 200 read
Want To Reduce Lethargy? ...

Do you feel tired all day round? Do the simplest of tasks...

Read Article
  • Gagandeep Singh Mithoo
  • 758 read
Exercise, Diet and Balancing ...

Without pain, there is no gain. The road to success and accomplishment...

Read Article
  • Barsha Dey
  • 374 read
5 Healthy Herbal Teas ...

Herbal teas are gaining immense popularity in India for its different array...

Read Article
  • Rohit Singh Panwar
  • 770 read
Obesity and Insulin Resistance: ...

As per WHO, in 2016, more than 1.9 billion adults, 18 years...

Read Article
  • YS Content Team
  • 379 read
Glycemic Index: A Valuable ...

Different foods affect our blood sugar levels differently. Some foods increase our...

Read Article
  • Barsha Dey
  • 464 read
Caffeine vs. Decaf – ...

Importance of Coffee, often identified as caffeine, can hardly be understated. How...

Read Article
  • Kanupriya Khanna
  • 452 read
Healthy Foods for Breastfeeding ...

After childbirth, most mothers can produce a healthy supply of breast milk...

Read Article
  • Charu Agarwal
  • 435 read
How To Deal With ...

Stress is bad and stress reduction should be among your top priorities...

Read Article
  • Charu Agarwal
  • 436 read
Understanding Stress for its ...

STRESS is such a trendy word used these days, isn't it!   ...

Read Article
  • Tirthankar Sen
  • 217 read
Is Coconut Oil Pure ...

Coconut oil had been touted as a "health-food" all across the world...

Read Article
  • Barsha Dey
  • 595 read
A Vegetarian’s Guide to ...

A protein-rich diet is often considered to be a diet loaded with animal proteins...

Read Article
  • Prof.V.G.K. Murthy
  • 642 read
Moringa: Nature’s Ultimate Superfood ...

Moringa leaf is a nutrient powerhouse packed with more than 90 nutrients...

Read Article
  • Rohit Singh Panwar
  • 945 read
Improved Gut Health: A ...

“All disease begins in the gut.” – Hippocrates Hippocrates emphasized on gut...

Read Article
  • Rohit Singh Panwar
  • 739 read
EAT PLAY SLEEP REPEAT: ...

Ever wondered how can we simplify and describe health and wellbeing in...

Read Article
  • Rohit Singh Panwar
  • 1352 read
Prebiotics and Probiotics – ...

"If there's one thing to know about the human body; it's this: the...

Read Article
  • Barsha Dey
  • 427 read
5 Foods that Help ...

Do you feel drowsy the entire day but you just cannot seem...

Read Article
  • Tirthankar Sen
  • 479 read
Ketogenic Diet: Is it ...

Towards the fall of 2016, popular stand-up comedian and AIB cofounder Tanmay...

Read Article
  • Barsha Dey
  • 442 read
Single Cell Protein: A ...

In developing countries like ours, food scarcity is one of the major...

Read Article
  • Barsha Dey
  • 375 read
10 Anti-Inflammatory Foods You ...

Inflammation is the immune system’s natural response to stress, toxins, injuries and...

Read Article
  • Barsha Dey
  • 451 read
8 Foods You Should ...

A staggering number of people across the globe experience hair loss. Hair...

Read Article
  • Barsha Dey
  • 407 read
To juice or not ...

As a kid, I always cringed at the thought of eating fruits...

Read Article
  • Barsha Dey
  • 532 read
How does the sumptuous ...

Love Indian food? Yes, so do we! But, is your diet meeting...

Read Article
  • Barsha Dey
  • 479 read
Whey Protein: Is it ...

Whey protein is one of the most widely used protein supplements available...

Read Article

Post your Comments

NAME *
EMAIL *