The gut breaks down the foods you eat and absorbs nutrients that support your body's functions. The importance of the gut to our overall health is a topic of increasing research in the medical community.Research is showing us that our gut microbiome (bacteria and other microorganism) can affect every organ in our body. Your gut is your gastrointestinal system that includes your stomach, intestines and colon. It digests and absorbs nutrients from food and excretes waste.About 200 different species of bacteria, viruses and fungi live in your large intestine. The bacteria and other micro-organisms in your gut are known as your gut microbiome. The bacteria help to break down food, turning it into nutrients your body can use. It is understood that there are links between gut health and• immune system• mental health• autoimmune diseases• endocrine disorders such as Type 2 Diabetes• gastrointestinal disorders such as irritable bowel syndrome and inflammatory bowel disease• cardiovascular disease• cancer• sleep• digestionA higher level of diversity in gut bacteria is an important indicator of the health of your microbiome. Some signs that you may have poor gut health include:• digestive symptoms - such as gas, bloating, constipation, diarrhoea and heartburn• sleep disturbances or fatigue (not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort.)• mood/emotional state - such as high stress, low mood or anxiety• high frequency of infectious illnesses such as the common cold.Improve your gut healthEat fibre rich foodFibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools. Foods that are high in fibre include vegetables, beans, legumes, fruit, bread, cereals, nuts and seeds. Eat a diverse range of food - Eating a wide range of fruits and vegetables ensures you're including a whole range of vitamins, minerals and nutrients in your diet. The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome.Eat slowlyChewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.Eat fermented foodsFermented foods have undergone a process in which their sugars are broken down by yeast and bacteria. Fermented foods include yoghurt, dosa, idli, dhokla and tempeh.ExerciseRegular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Exercise can also positively affect the gut microbiome.Manage stressStress can impact your gut health. It's important to look after your mental health and wellbeing to maintain your gut health. Example- Practice yoga, breathing exercise, spend time in nature and do meditation.What you eat, your gut health and your mental health are all linked.Take antibiotics when only you really need themWhile antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.Breastfeeding protects gut microbiomeBreastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.Probiotic supplementIt is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement.Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill.Stay hydratedStaying hydrated benefits your health overall and can help prevent constipation. It may also be a simple way to promote a healthy gut.FastingFasting seems to benefit the gut microbiome, though more research in humans needs to be done. According to one small 2019 study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer.Colon hydrotherapyFew sessions of colon hydrotherapy can help to prevent bloating, acidity, indigestion and burping but there is no such evidence that colon hydrotherapy can improve gut microbiome.Dr Janhavi Mishra is a wellness consultant.
