Photo by Anshu A

There are trillions of bacteria, fungi, viruses, and parasites that exist inside of our intestines and on our skin. The gut microbiome refers to the microbes that are found in our bodies. As an infant, the gut microbiome helps develop your immune system and helps to maintain it as an adult. Your intestinal tract is your largest immune system organ containing about 80% of your immune-producing cells.

Most of these microbes are symbiotic. That means that both the human and microbe do well from them being there. However, some can raise the risk of disease if exposed to a poor diet.

The good microbes tend to outnumber the bad and keep them in check but the balance can be thrown off with things like a poor diet, stress, and antibiotics.

Gut health has been linked to mental health, gastrointestinal disorders, heart health, autoimmune disease, cancer and more.

Things that can harm gut bacteria

• antibiotic use-while they treat bacterial infections by destroying the bacteria causing the infection, they affect both the bad as well as the good bacteria.
• artificial sweeteners like sucralose and saccharin may alter the gut microbiome
• drinking too much alcohol may negatively affect the good bacteria and cause inflammation

How to improve gut health

Diet

• Prebiotics(mainly from plant source)
  • Prebiotics have indigestible fiber that acts as a food source to good/friendly bacteria and also help to break down and absorb nutrition
  • fruits, vegetables, legumes, beans, nuts, whole grains
• Probiotics(source of good bacteria)
  • Eat fermented foods
  • yogurt, kefir, unpasteurized sauerkraut, tempeh, kimchi
• Eat foods rich in polyphenols
  • can promote the growth of good bacteria and help fight bad bacteria
  • cocoa, blueberries, nuts, spinach

Reduce stress

• short term stress can cause loss of appetite and slow down digestion
• long term stress can cause diarrhea, constipation, indigestion, and an upset stomach
• chronic stress over longer periods of time can lead to irritable bowel syndrome and other GI disorders
• Look to reduce stress: practice yoga, meditation, breathing exercises, go for a walk, connect with friends/family, seek counseling

Exercise

• research shows being physically active increase the number of good microbes and promotes diversity in the gut. Exercise helps the digestive system get moving and also lowers stress.

Sleep

• Lack of sleep can increase stress and affect food choices(which an lower nutrients and minerals)
• aim to get 7 to 9 hours a night