The gastrointestinal tract, or gut, is a complex system responsible for digesting food, absorbing nutrients, and eliminating waste. It’s home to trillions of microorganisms–like bacteria, viruses, and fungi–that live in a symbiotic relationship with us. We provide them with food and a place to thrive, and they play a vital role in maintaining our health. The gut microbiome is unique to each individual and is influenced by factors like biology, lifestyle, and environmental exposures.
While I can’t dive into every detail of gut health in this blog, I can certainly highlight its key foundations and guide you on where to begin improving your own.
Common Factors That Negatively Influence Gut Health:
Dysbiosis refers to an imbalance in the gut’s microbiota, where harmful bacteria outnumber the beneficial ones. This disruption can lead to various health issues.
Diet
Consuming excess amounts of sugar can have negative effects on gut health by feeding harmful bacteria and decreasing beneficial bacteria.
Highly processed foods often result in the same issue because they are typically low in fiber and have high levels of added sugar, preservatives, and unhealthy fats.
Fried foods typically have high levels of saturated and trans fats which are difficult for the body to digest, promote inflammation, and may disrupt the balance of the gut.
Lack of sleep
Not getting enough sleep causes stress in the body and can increase cortisol levels and disrupt hormones. These factors negatively affect the gut microbiome and may lead to an imbalance of healthy gut bacteria and can even cause leaky gut syndrome.
Stress
The stress response can have major effects on digestion and gut health. High levels of stress keep the body in a “fight or flight” state and focus on survival. This means digestion gets put on hold. Poor digestion impairs nutrient absorption and contributes to inflammation. This can disrupt the balance of the gut microbiome and keep the healthy bacteria from effectively regulating gut inflammation.
These factors often work together to create a harmful cycle, with one worsening the other. For example, chronic stress can interfere with sleep patterns, worsening gut health.
Smoking/alcohol
Excessive smoking and alcohol consumption can disrupt the balance of good and bad bacteria in the gut, increase inflammation in the body, and damage the lining of organs in the gastrointestinal tract.
Supporting the Gut With Probiotics & Prebiotics
Prebiotics and probiotics complement each other in maintaining a balanced gut microbiome. While prebiotics feed the beneficial bacteria, probiotics introduce healthy live bacteria that can enhance digestion and overall gut health.
Examples of prebiotics and where to find them are:
-
Inulin: Onions, garlic, and asparagus.
-
Fructooligosaccharides: Bananas, onions, and chicory root.
-
Galactooligosaccharides: Legumes, beans, and dairy products.
-
Resistant Starch: Potatoes, green bananas, and whole grains.
-
Pectin: Apples, citrus fruits, and carrots.
-
Beta-Glucans: Oats, barley, and mushrooms.
Examples of probiotics in food include:
-
Yogurt
-
Kefir
-
Fermented foods
-
Sauerkraut
-
Kombucha
-
Apple cider vinegar
-
Sourdough bread
-
Kimchi
Conclusion
Including both prebiotics and probiotics in your diet is essential for maintaining a healthy gut microbiome. A balanced gut microbiome helps support digestion, strengthens the immune system, enhances nutrient absorption, and may even improve mood and cognitive function. Prioritizing prebiotics and probiotics can help promote the growth of beneficial bacteria, reduce inflammation, and improve overall gut health and function. By incorporating these dietary choices, you can help nurture a balanced gut microbiome and support your overall health for the long term.