Your gut microbiome refers to the trillions of bacteria and other microorganisms that live in your digestive tract. These microorganisms can be either harmful or beneficial, and a healthy microbiome will strike a balance between the bad bacteria and the good that keeps it from making you sick. Dysbiosis occurs when the gut has too much bad and not enough beneficial bacteria.
Dysbiosis is one of the primary reasons your gut may be unhealthy. It may result in poor digestion, upset stomach, gas, or heartburn/acid reflux. Diarrhea, constipation, or bloating are the most obvious symptoms of bad gut health, but less obvious signs can manifest throughout the body. This is because the gut and the brain constantly communicate, affecting mental and physical health in various ways. Here are some conditions associated with poor gut health that may surprise you.
- Skin issues: Imbalanced gut bacteria may cause your immune system to react, resulting in eczema, psoriasis, or rosacea.
- Food allergies and/or sensitivities: A disruption of gut bacteria can result in food sensitivities, digestive issues, and food allergies.
- Autoimmune disorders: The health of the gut microbiome is associated with developing autoimmune disorders such as Hashimoto’s thyroiditis, psoriasis, or multiple sclerosis. Microbes in the gut influence immune cells, helping them to identify foreign invaders. If this process goes wrong, autoimmune disorders can occur.
- Frequently getting sick: Dysbiosis can lead to a compromised immune system, causing the individual to experience the common cold or flu more often. It might also increase the severity of symptoms.
- Unexplained weight changes: When the gut microbiome is imbalanced, the body may lose its ability to effectively absorb nutrients, control blood sugar, and properly utilize stored fat. Because of this, unexpected weight loss or gain can occur.
- Sleep issues: Serotonin is a chemical in the brain that impacts sleep and mood. Nearly all of the body’s serotonin is produced in the gut. Therefore, an unhealthy gut can contribute to sleep disturbances and depression.
- Food cravings: An unhealthy gut microbiome may cause food cravings and result in binge eating. Scientists link these responses to leptin and ghrelin hormones, which affect hunger and fullness cues.
How to Maintain a Healthy Gut Microbiome
Consuming a variety of whole, minimally processed foods is essential for gut health. The following are some excellent options for optimal health.
- Fermented foods and beverages: Kimchi, kombucha, and sauerkraut deliver a natural source of probiotics beneficial for gut health.
- High-fiber foods: Dietary fiber ferments in the intestinal tract, a process that supports good bacteria. Fruits, vegetables, nuts, and beans are nutritious high-fiber foods. Other high-fiber foods such as asparagus, onions, and bananas are prebiotics, which function as “food” for probiotics.
- Anti-inflammatory foods: Foods such as salmon, berries, and olive oil ease inflammation and support a healthy gut microbiome.
- Limit processed foods: The Western diet consists of highly processed foods that can cause chronic conditions such as diabetes and heart disease. Replacing processed foods with whole foods can significantly improve gut health.
- Manage stress levels: Stress can affect gut motility, or how rapidly food moves through the digestive tract. Stress can also cause inflammation of the intestinal lining, leading to abdominal pain, diarrhea, ulcers or malabsorption of nutrients.
- Keep hydrated: Not drinking enough water can lead to an imbalanced gut microbiome and associated conditions, specifically constipation.
- Exercise: Research indicates that exercise elevates the amount of good bacteria in the gut.
- Limit added sugar: Sugar can alter the gut microbiome and lead to inflammation. Desserts are not the only culprit – cereals, condiments, juices, sodas, and most snack foods are loaded with excess sugar.
- Reduce alcohol consumption: Alcohol can elevate the number of harmful bacteria in the gut, leading to various kinds of disease.
- Manage antibiotics: When treating bacterial illness, antibiotics eliminate bad bacteria – and kill the good bacteria. Take antibiotics only when absolutely necessary, and take probiotics simultaneously to help minimize side effects.
If you’re experiencing signs of poor gut health, talk to your healthcare professional. At Longevity Wellness Clinic, we look at root causes and treat gut health naturally and holistically. Call today to learn more.