Improving Gut Health

Improving Gut Health

Urbanization has infused diversity in the world of nutrition. However, it has led to an increased prevalence of acute and chronic GIT disorders. Latest trends in nutrition cycles and frequently changing diet patterns have become the first-line approach to treating these disorders and preventing their recurrence.

The Gut Microbiome

Health benefits arising from optimal GI (gastrointestinal) health are often overlooked. The gut “microbiome” refers to the good bacteria (Lactobacillus, Bacteroids, Pseudomonadota) present in the digestive tract that reduce the risk of inflammation, boost immunity, and provide protection against cardiovascular disorders [1]. This microbiome is the body’s natural barrier against any physical or chemical offense.

Maintaining optimal gut health is always a challenge. Modern nutrition approaches aim to regulate health by modifying diet and manipulating the gut microbiome. Any insult to the GI tract via stress, infection, or inflammation disrupts the balance between good and bad bacteria. It can have significant negative impacts on health.

Signs of Optimal GI Health

• Regular and pain-free bowel movements

• Healthy response of the gut to stressors

• Minimal irritation by a variety of foods

• Improved self-confidence, morale and energy.

Impacts of Poor Gut Hygiene

Many gut bacteria contribute to host health through the biosynthesis of vitamins and essential amino acids [1]. Short-chain fatty acid (SCFA) byproducts strengthen the intestinal epithelial cells and hence, improve the intestinal mucosal barrier [2]. Following disorders of the GI tract and other systems stem from mal-equilibrium in the gut flora.

a. Irritable bowel syndrome (IBS)

b. Irritable bowel disease (IBD)

c. Crohn’s Disease

d. Ulcerative Colitis

e. Celiac Disease

f. Dyslipidemia – abnormal fat and lipid metabolism

g. Cardiovascular disorders

h. Psychological impacts – stress, anxiety, and symptomatic depression have been studied in people with dysbiosis and abnormal gut bacteria [3].

Foods that Improve Gut Health

Conscious food choices and diet regulation can modify gut health and improve intestinal function. Diet is one of the most crucial factors that influences host homeostasis and biological processes. According to a study, dietary modifications followed only up to 24 hours demonstrated an improved gut microbiota [1]. Modulating the nutrient intake of proteins, carbohydrates, and fats can have a health-promotive effect.

A. Unsaturated Fats – diet high in saturated and trans-fats increases blood LDL (low-density lipoproteins) and raises blood cholesterol [4]. It often leads to the growth of beneficial bacteria (Bifidobacterium) while preventing the proliferation of pathogenic toxin-producing bacteria (Clostridium perfringens).

Source: Avocados, Olive oils, Fatty fish, Dark chocolate, Plant-based oils, etc.

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B. Protein Balance – Pea proteins: albumin and globulin, have anti-inflammatory effects. It reduces irritation by adding to the strength of the mucosal barrier. Some protein-based foods that aid the digestive system are worth mentioning.

Source: Pork, white meat, poultry, beef, hard-boiled eggs.

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C. What to Avoid – People who cannot tolerate “gluten” have weakened gut immunity against it. Gluten, present chiefly in wheat, triggers an immune response in susceptible individuals causing intestinal damage and problems with digestion. The precipitating factor is the absence of correct digesting enzymes, often derived from the gut fauna and flora.

Source: Fortified spices, sausages, artificial sugars, processed and canned foods, etc.

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Prebiotics and Probiotics

Probiotics contain live bacteria and yeasts. Their effects are favorable for human health when taken according to their respective RDA (recommended daily amount). Probiotics include foods like yogurt, and other fermented foods, for example, cheese, sourdough, miso, kimchi, etc.

Prebiotics are substrates of the micro-organisms which is selectively used up by the body resulting in a potential health benefit. It contains a group of foods called “microbiota accessible ECA” – fermented dietary fiber and carbohydrates. They are available as food supplements.

Conclusion

Shifting to “raw diets” and avoiding processed goods, diets enriched in fiber, plant-based, and other fermented foods are all great ways of improving overall health. Further, abstinence from stressful conditions and correcting the sleep schedule are necessary for maintaining an optimal state of health. The story is far from over. More research is required to assess and evaluate better health outcomes for people who struggle to maintain their GI health.

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References:

1. Bäckhed F, Ley RE, Sonnenburg JL, Peterson DA, Gordon JI. Host-bacterial mutualism in the human intestine. Science. 2005;307:1915–1920. doi: 10.1126/science.1104816. [PubMed] [CrossRef] [Google Scholar] [Ref list]

2. Topping DL, Clifton PM. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiol Rev. 2001;81:1031–1064. [PubMed] [Google Scholar] [Ref list]

3. Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987. PMID: 29071061; PMCID: PMC5641835.

4. Spady DK, Woollett LA, Dietschy JM. Regulation of plasma LDL-cholesterol levels by dietary cholesterol and fatty acids. Annu Rev Nutr. 1993;13:355–381. doi: 10.1146/annurev.nu.13.070193.002035. [PubMed] [CrossRef] [Google Scholar] [Ref list]