Healthy gut and how it affects your health
New Delhi : A good gut can bring many health benefits, including a better immune system, which is a need of the current time. Several studies in the past have shown a link between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.
There was a time when our digestive system was considered simple, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted. But as we go deep about it, a person’s digestive tract has about 300 to 500 different species of bacteria, including both good and bad bacteria.
According to Dr E. M. Quigley in his study Source on gut bacteria in the Journal of Gastroenterology and Hepatology, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.
SIGNS YOU HAVE AN UNHEALTHY GUT
The modern lifestyle comes with a lot of unknown implications. High-stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can give you an unhealthy gut. And this lead to poor aspects of health, such as the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients, and even the development of cancer.
Here are signs which can determine an unhealthy gut
1. Upset stomach
2. A high-sugar diet
3. Unintentional weight changes
4. Sleep disturbances or constant fatigue
5. Skin irritation
6. Autoimmune conditions
7. Food intolerances
THINGS TO DO TO MAKE GUT HEALTHY
1. Lower your stress levels
2. Take proper sleep
3. Slow eating
4. Drink enough water
5. Prebiotic or probiotic addition to your diet
6. Keep a check on food intolerance
7. Keep a good diet, if required consult a dietician
FOOD THAT BOOSTS GUT HEALTH
Gut health is straight away related to a good diet. Eating less sugar food and avoiding processed food could be of great help. Here is a list of food you can add to keep your gut healthy
1. High-fiber foods
High-fibre foods such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have shown a positive impact on gut health in numerous studiesTrusted Source.
2. Garlic and onion
Garlic and onion may have some anti-cancer and immune system-enhancing properties based on various studies, which are closely tied to some of the primary functions of the gut. Some of these benefits are anecdotal, although some research has been done.
3. Fermented foods
Fermented foods such as kimchi, sauerkraut, yoghurt, tempeh, miso, and kefir are great dietary sources of probiotics. While the quality of these foods may vary, their benefits on the gut microbiome are well-studied Source.
4. Collagen-boosting foods
Collagen-rich foods such as bone broth and salmon may be beneficial to overall health and gut health specifically. Many of these benefits are anecdotal conclusions and further research could be done. You could also try to boost your body’s own collagen production through foods. Try adding a variety of foods, like mushrooms, good dairy, or certain meats.
Sleeping for enough hours can also keep your health in good shape.