Believe it or not, we are a living carrier of microbes. Contrary to popular notion, these various types of bacteria and other organisms are not just in the gut, but they also aid in the function of our body.
Our health depends on the perfect balance of gut microbiomes–without it, many aspects of our health will suffer, such as digestion and immunity.
Understanding ‘Good’ Bacteria
Bacteria often gets a bad reputation as something that harms the body. After all, many contagious illnesses come from either bacteria or viruses. However, it is important to know that there are various types of bacteria that aren’t harmful, and even essential for our gut health. What are these bacteria?
1. Lactobacillus
Lactobacillus has many strains, and most of them are found in fermented foods such as yogurt, miso, and tempeh. This type of bacteria helps in proper digestion of food, as well as improving the immune response of the body against other harmful bacteria.
2. Bifidobacteria
Bifidobacteria is a variation that naturally occurs in the body, even after birth. The type of bifidobacteria aids in relieving the symptoms of Irritable Bowel Syndrome (IBS), preventing eczema in babies, and reducing cholesterol levels. There are also bifidobacteria strains that are known to reduce the symptoms of type 2 diabetes.
3. Streptococcus Thermophilus
This strain of bacteria produces the enzyme lactase, which helps digest dairy products. It is believed that having a proper amount of Streptococcus thermophilus in the body helps avoid lactose intolerance.
4. Saccharomyces Boulardii
Another helpful type of bacteria is the Saccharomyces boulardii. It is considered a variation of yeast and is known to be helpful in resolving diarrhea caused by contaminated food or water. Additionally, it is also used as an acne medication.
In essence, we would truly want these microorganisms to live in our bodies. Not only do they aid mainly in the digestive process, but they also serve many health-related purposes.
Signs of Problematic Gut Health
Now that we understood the significance of good bacteria in the body, perhaps another question you may be wondering is: “What are the signs of poor gut health?” Below, you will find the most common telltale signs that it’s time to make a nutritional change for your gut health.
1. Gastrointestinal Problems
The main sign that you want to have your gut condition checked is when you notice increased instances of gastrointestinal problems. These could include:
- Constipation
- Bloating
- Indigestion
- Upset stomach
- Diarrhea
- IBS
- Unusual stools
If you notice any of these problems in the digestion process or excretion of stools, it is possible that there is an imbalance in your gut flora.
2. Autoimmune Responses
In other instances, problematic gut health is associated with autoimmune disorders. Examples of these include allergies, inflammation, chronic pain such as fibromyalgia, or lupus.
If you develop these problems along with gastrointestinal issues, poor gut health may be a possible culprit.
3. Insomnia
The two conditions may appear unrelated, but troubled sleep is a potential response to a problematic gut as well. There is a phenomenon called “gut-brain connection”, where the enteric nervous system (ENS) sends signals back and forth to the cerebrum depending on the nutrient absorption from food. Alternatively, the cerebrum also communicates responses in the ENS by translating emotions such as fear, nervousness, or anxiety to bowel issues.
This vital discovery allows us to see the connection between behavioral and mental health problems and poor digestion. It turns out that an unhealthy gut drops serotonin levels, making someone suffer from sleeplessness, loss of energy, and other symptoms of insomnia.
4. Mental Health Issues
In relation to the gut-brain connection, a healthy balance of good bacteria in the body is also associated with elevated mood levels. A study published in NCBI revealed that certain inflammations in the gut are associated with anxiety and depression.
Anxiety and depression are also common triggers for substance abuse, which is another mental health problem in itself. Many drug and alcohol abuse treatment centers recommend a probiotic-rich diet to prevent symptoms of mental health problems while maintaining gut health.
Ways To Improve Gut Health
Gut health is often overlooked, as many have the misconception that its effects are only confined to digestion. On the contrary, we can see that there is more to poor gut health than having an upset stomach–its effects reach far and wide, and can even create an impact in our mental health.
Having seen how gut health impacts so many aspects of our wellbeing, what are some ways to create a healthy ‘good bacteria’ balance in the body?
1. Take regular probiotics
Probiotics can be taken in the form of food or supplements. There are available probiotic tablets and capsules in the market today, but there are also probiotics such as yogurt and yogurt drinks for gut health.
2. Eat more fermented foods
Fermentation is a process of preserving food where yeast or bacteria breaks down some components of plants and other sources. Fermented food is rich in good bacteria for improved gut health. Examples of fermented foods include:
- Kimchi
- Tempeh
- Miso
- Kefir
- Sauerkraut
- Fermented vegetables
You can make side dishes such as cold salads, soups, or stir-fries using these fermented sources.
3. Avoid sugar and sweeteners
Sugar and other artificial sweeteners are linked to gastrointestinal inflammation. People who consume high amounts of sugary food are prone to bloating and other digestive issues.
To maintain a healthy gut flora, opt for naturally sweet food such as fruits and avoid highly processed items with added sugar content.
In addition to these dietary changes, you can also aid your microbiome health by including more whole fiber in your diet for better bowel movements. More fiber means less digestive issues that microbes need to correct, plus a supply of prebiotic fiber that keeps the good bacteria thriving.
Gut Flora: A Potential Key to Health
There is solid truth in the popular saying: “You are what you eat”. As we consume gut health-boosting foods, we can potentially improve our digestion, immunity, mental health, and our overall well-being.
References:
- Healthline.com – “Good vs. Bad Germs”.
- Medlineplus.gov – “Irritable Bowel Syndrome”.
- Hopkinsmedicine.org – “The Brain-Gut Connection”.
- Ncbi.nlm.nih.gov – “Gut microbiota’s effect on mental health: The gut-brain axis”.
- Britannica.com – “Fermentation”.
Featured image by Markus Spiske on Unsplash.
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