Think of your gut microbiome as a half-teased intertwining with other aspects of your health and body. And researchers continue to uncover potential connections to digestive function. mental healthskin etc.
In some cases, researchers are discovering whether an unhealthy gut microbiome is the cause of, or a response to, symptoms and health conditions.
The microbiome refers to the trillions of microorganisms (also called microorganisms) that live in your body, including bacteria, viruses, and fungi. The gut microbiome specifically refers to the microorganisms in your intestines, especially your large intestine. These microorganisms help metabolize indigestible foods, boost immune function, and control inflammation. Metabolites (substances the body uses to break down food) such as vitamins, enzymes, and hormones, said Gail Qureshi, RD, a microbiome researcher and registered dietitian in the pediatric gastroenterology, hepatology, and nutrition divisions at the Cleveland Clinic. ) is also generated.
Cressi told CNET in 2023 that we need to think of the gut microbiome as “a little pet that lives in our intestinal tract.” What we eat feeds them, and our internal environment determines how they grow.
As we learn more about your gut microbiome, here are some tips for beginners to keep your gut microbiome as healthy as possible.
read more: 12 probiotic foods that can improve your gut health
Signs of an unhealthy gut
“If you’re bloated or have a lot of gas, it could be because the composition or function of your gut microbiome is disrupted,” says Qureshi, adding that the only way to know for sure is to measure it. he added.
Other signs of an unhealthy gut may include vomiting and upset stomach, fatigue, trouble sleeping, food intolerances, and other symptoms. Some studies have linked the gut to skin problems like acne and psoriasis, so skin irritation and problems can be one particularly visible sign.
Researchers are also looking into how it affects reproductive health and hormone levels.
read more: The ABCs of Apple Cider Vinegar: Benefits, Precautions, and Proper Dosage
How to help your gut
It is important to see a doctor to determine the root cause of your health concerns and rule out other illnesses. But changing your diet and habits is a good first step to improving your gut and overall health.
Qureshi also said it’s important to remember that the makeup of each person’s gut microbiome is very different, so there’s no exact standard for a perfectly healthy gut microbiome. That being said, there are four things you can do to get yourself on the right track.
1. Eat gut-friendly foods
The gut microbiome prefers foods that we cannot digest. This includes foods rich in fiber, such as fresh fruits, vegetables, whole grains, legumes, seeds, and nuts. We already know that these foods should be eaten taking into account their nutritional properties.
According to Qureshi, foods to remove from the intestines or reduce intake include foods that are high in sugar and fat and low in fiber.
“All of these are associated with eating a Western diet, which is also associated with microbiome disruption,” she says.
Beyond a gut-healthy diet, it’s no coincidence that heart healthy food, Eating fermented foods can replenish beneficial microorganisms and their metabolites. Cresci points to yogurt, kombucha, and kefir as examples.
Here’s a complete list of the best probiotic foods for gut health:
2. Note any medications you take.
It is well known that taking antibiotics at least temporarily destroys the strains of “good” bacteria that thrive in your body. Common side effects of taking antibiotics include nausea, diarrhea, and developing a yeast infection. If you have been prescribed antibiotics, or if you have repeated infections and are taking antibiotics frequently, ask your doctor what you can do to minimize disruption to your microbiome.
Other drugs that can disrupt our microbiome include drugs that change the PH of the stomach and remove acids, Cresci said. Examples include proton pump inhibitors (PPIs) and histamine H2 receptor antagonists (H2 blockers). These are used to relieve acid reflux symptoms and may be available over the counter.
Keeping track of the medications you take can help you identify the cause of your symptoms and take appropriate steps or alternatives (with your doctor’s approval) if you have problems with your gut health.
3. Find. right probiotics and supplements
In addition to incorporating more yogurt and fermented foods into your diet, some people may Seek probiotics We hope to restore balance to your intestines. Mimics an intact microbiome. If you’re considering taking a supplement containing probiotics, Qureshi says it’s important to know that probiotics are strain-specific, meaning “each strain has its own way of acting.” told CNET.
For example, some probiotics are designed to help people who suffer from antibiotic-induced diarrhea, but they have no effect on people who take probiotics to improve bowel movements.
“Whatever your problem is, you want to choose something that’s been studied,” she says.
Also note that, unfortunately, probiotics don’t completely negate what you eat.
“If you have a bad diet and want to continue eating a bad diet but want to improve your microbiome, probiotics are not going to help,” says Qureshi. “The other parts have to be done too.”
Whole grains, fruits, and vegetables are great foods if you want to start repairing your gut.
4. Get more sleep and move your body
“Sleep better” or “exercise more” may sound like tired advice, but improving your sleep hygiene and Squeeze in more physical activity These are tried and true ways to improve your health, including your gut health.
Getting a good night’s sleep is another common health tip that is directly related to gut health.And according to Cressi, our microbiome is circadian rhythm, too. So if you’re eating when your gut microbiome isn’t ready, it means it’s not ready to properly process the nutrients in your food.
Lack of sleep also causes stress and increased cortisol, negative mentality and physical effects.
“There’s a lot going on in the gut-brain interaction, which sends signals to the microbiome and vice versa,” Qureshi said.
Perhaps the most fundamental is the fact that when we’re exhausted, we don’t have the energy to take care of the many things that keep us healthy, like exercising and finding nutritious meals. Both of these affect gut health.
“When you’re sleepy, tired, and exhausted, you tend to stop doing things that we know are good for your microbiome,” Qureshi says. “So it perpetuates itself.”
