Gut health is crucial for overall human health, playing a key role in digestion and the metabolization of food into energy and nutrients.
A healthy gut has a balance of beneficial bacteria which strengthens the immune system, preventing various chronic conditions such as gastrointestinal (GI) diseases and colorectal cancer.
Causes & Symptoms of an Unhealthy Gut
Gut dysbiosis, or imbalance of the gut microbiota, affects an estimated 40% of people worldwide and can be caused by different factors including:
- Poor diet
- Lack of exercise
- Bad sleeping habits
- Infection
- Genetics
- Co-morbidities such as irritable bowel diseases
Symptoms of an unhealthy gut include:
- Nausea
- Bloating
- Diarrhea
- Constipation
- Heartburn
- Vomiting Abdominal pain
- GI bleeding
Why does gut health matter?
The gut is intricately connected to other body systems through the brain, including the immune and nervous systems. This connection is known as the brain-gut axis, where signals are sent to the brain via the vagus nerve. Through the brain-gut axis, the gut influences mood, behavior, and cognitive function, while the brain can conversely send signals to the gut that affect digestion and gut permeability.
This complex connection explains why stress and emotional factors can impact gut health and vice versa. Several neurotransmitters are produced and released in the gut, including 95% of the body’s total serotonin.
Serotonin regulates behavior, mood, and memory, and is the primary treatment target in various mental health disorders. This emphasizes the significant impact of the gut-brain axis on our mental well-being.
The gut microbiota is essential to immune health, as 70-80% of the body’s immune cells are located in the gut. A healthy gut biome has trillions of beneficial bacteria that prevent the spread of bad bacteria and help regulate immune reactions.
An imbalanced microbiome can lead to immune dysregulation, increasing susceptibility to infections and autoimmune diseases.
How can I improve my gut health?
Dietary adjustments are a key factor in improving gut health and can be easily made at home. A diet rich in high-fiber, probiotic, and prebiotic foods promotes the growth and diversity of healthy bacteria in the microbiome.
Additionally, supplements can help maintain a healthy microbiome, while digestive enzymes aid in proper digestion.
Lifestyle changes are equally important in improving gut health by promoting healthy digestion and overall well-being. Regular exercise, getting quality sleep, and practices like deep breathing and meditation positively affect the gut-brain axis and enable the body to repair itself.
Alternative and complementary medicine, including acupuncture, yoga, and herbal remedies, can be used alongside or instead of standard treatments for gut health.
The best natural supplements for gut health
A balanced diet along with natural supplements is the foundation for gut health and can boost overall immune health, reduce inflammation, and ensure regular bowel movements. Since each gut is unique, there is no simple fix or one best way to heal all guts.
Here are the top supplements recommended to help digestion and gut dysbiosis:
Probiotics
Probiotics are beneficial bacteria that help maintain a balanced gut and support immune function. They can be found in fermented foods like yogurt, kimchi, sauerkraut, and kombucha, and can help improve bowel movements.
Prebiotics
Prebiotics are insoluble fibers that serve as fuel for the beneficial bacteria in the gut. Bananas, garlic, and oats are great sources of prebiotics that can help improve symptoms of gut dysbiosis, such as bloating, gas, and constipation.
Vitamin B12
Vitamin B12 is regarded as one of the best vitamins for gut health because it helps metabolize macronutrients and with the production of stomach acid for the breakdown of food. It can be found in lean meats, eggs, beans, peas, soy, seafood, and nuts.
Omega-3 Fatty Acids
The polyunsaturated fatty acids of Omega-3s help heal the gut by increasing the production of anti-inflammatory compounds. They can be found naturally in foods like nuts, seeds, plant oils, and fish.
Evinature’s Tips for Good Gut Health
To improve your gut health, focus on eating a balanced diet that is rich in key vitamins and microorganisms, while avoiding processed foods and added sugars. Consider taking probiotic and prebiotic supplements to help improve the balance of your microbiome, incorporate regular exercise into your day, and implement methods to reduce stress.
By making these changes, you can take important steps towards improving your gut health and overall well-being.
Evinature
