The high intake of processed foods and sugary products can severely impact the healthy gut bacteria and cause inflammation.
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The digestive system is often called as the second brain of the body due to the extensive network of nerves and its impact on mental and physical health. It contains trillions of bacteria also known as gut microbiome.
Your gut microbiome can be a strong foundation of sound health. Healthy gut can occur when there is a balance between good and bad bacteria and yeast in the digestive system. It is important to note that approximately 80% of your immune system resides in the gut only along with a majority of serotonin (happiness hormone). It implies when the gut is unhealthy, the immunity and hormones won’t function properly and you may become unwell frequently.
A healthy digestive system is crucial for proper digestion, maintaining energy, regulating mood, and supporting immune health. The digestive system is often called as the second brain of the body due to the extensive network of nerves and its impact on mental and physical health.
It contains trillions of bacteria also known as gut microbiome. They play vital role for effective nutrient absorption, supporting immune health, and regulating several emotions.
There are several factors that can lead to poor gut health that may include:
Inadequate Nutrition: The high intake of processed foods and sugary products can severely impact the healthy gut bacteria and cause inflammation, according to Parkview Health. 1
Extensive Use of Antibiotics Or Antacids: They can potentially reduce B12 in the gut, significant for cell production, brain function, and energy. They can harm or kill good bacteria residing in the gut.
Long-Term Stress: Anxiety or stress can pose several health issues. Constant stress can boost intestinal permeability or leaky gut, and may lead to surge in bad bacteria in the gut.
A poorly functioning gut can cause several health issues. Below are some signs of unhealthy gut:
Gas
Bloating
Constipation
Diarrhea
Autoimmune Disorders such as Hashimoto’s disease
Rheumatoid Arthritis
Type 1 Diabetes
Multiple Sclerosis (when your immune system attacks several parts of the body)
Brain Fog
Poor Concentration and Memory
Fatigue
Difficulty Sleeping
Chronic Pain
Fermented Foods: They are naturally excellent in probiotics as they contain the beneficial bacteria that can support healthy gut microbiome. Fermented foods support digestion and effective nutrient absorption apart from strengthening immune health. Presence of probiotics in fermented foods can support healthy gut-brain relationship that can subsequently boost mood and cognitive function. Some examples of these foods are kefir, kimchi, sauerkraut, and yogurt, according to Parkway Cancer Centre. 2
Prebiotic-Dense Foods: They are types of fibre that humans can not digest and serve as crucial prebiotics. They can boost the presence of healthy gut bacteria that can enhance gut health, improve immunity, and decrease the possibilities of digestive issues. Prebiotic-rich foods can also improve calcium absorption that can lead to strong bone health. They play vital role in regulating sugar levels and alleviate the rise of obesity by promoting feeling of fullness. Some examples of probiotic-rich foods include onions, bananas, oats, apples, garlic, and asparagus.
High-Fibre Foods: Fibre-rich foods can improve overall digestive health by improving bulk in the stool and regularity. They also play key role in nourishing healthy gut bacteria. It can significantly maintain a sound intestinal atmosphere and can also decrease cholesterol. Fermentation of fibre in colon creates compounds that can reduce risks of colon cancer. Some goods examples of fibre-rich foods are vegetables, fruits, legumes, beans, nuts, seeds, and wholegrains.
Polyphenol-Dense Foods: They are powerful plant compounds that are high in antixodants. They are not completely digested in the upper portion of digestive tract and can provide food for good gut bacteria. Such foods have been associated with improved digestion, effective weight management, and reduced heart diseases. Some instances of such foods include dark chocolates, grape skin, almonds, green tea, broccoli, and blueberries.
Lean Proteins: Protein plays vital role in better muscle health and repair of tissue that includes cells lining the gut. Protein are vital for amino acids that the body cannot create that the gut bacteria uses to generate helpful compounds supporting immune response and gut barrier function. It is important to select lean proteins to avoid extra intake of saturated fats that can cause imbalance in gut bacteria. Some examples of lean proteins include meat, fish, eggs, and plant-based protein like lentils and chickpeas.
Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared 5 foods that can improve gut health. He emphasized on aiming 25-38 grams of fibre every day and urged to increase gradually. 3. These foods are given below:
Slightly Green Bananas
Chia Seeds
Lentils & Legumes
Berries
Walnuts and Almonds
FAQs
How do fermented foods improve gut health compared to other nutrient types?
Fermented foods are rich in probiotics, beneficial bacteria that directly enhance the gut microbiome. Unlike other nutrients, they help replenish good bacteria, support digestion, improve nutrient absorption, and strengthen the gut-brain connection, which can boost mood and cognitive function.
What is the recommended daily fiber intake to support a healthy gut, and how should it be increased?
Experts like Dr. Saurabh Sethi recommend consuming 25-38 grams of fiber daily to promote gut health. It is important to gradually increase fiber intake to allow the digestive system to adjust and prevent discomfort such as bloating or gas.
Can lean proteins contribute to gut health and how do they compare to high-fiber foods?
Lean proteins support gut health by providing essential amino acids needed for tissue repair, including cells lining the gut, which aids immune response and gut barrier function. While high-fiber foods nourish gut bacteria and improve digestion, lean proteins play a complementary role in maintaining gut integrity.
What are the signs of poor gut health that indicate the need to improve nutrition?
Common signs of an unhealthy gut include gas, bloating, constipation, diarrhea, brain fog, fatigue, and autoimmune disorders like Hashimoto’s disease. Presence of these symptoms may indicate imbalance in gut bacteria requiring dietary adjustments with gut-supportive nutrients.
How do prebiotic-dense foods support gut bacteria compared to probiotics, and which foods are examples?
Prebiotic-dense foods provide non-digestible fiber that serves as food for healthy gut bacteria, promoting their growth and activity. In contrast, probiotics are live beneficial bacteria. Prebiotic foods include onions, bananas, oats, apples, garlic, and asparagus.
Parkview Health|The importance of gut health
Parkway Cancer Centre|5 Types of Foods to Enhance Your Gut's Microbiome
Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist via Instagram|Top 5 fiber foods I eat regularly as a gastroenterologist
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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