Overview:

Gut health refers to the balanced amount of good bacteria residing in the
gastrointestinal tract. An accurate balance of good bacteria, fungi, and other
microorganisms - known as gut microbiome or gut flora - in the gut results in better
health; physical, mental, immunity, and much more.

There are good gut microbiomes that are essential for a healthy body, and some of
its species can be harmful as well; as there are a plethora of its species.

Recent research studies have shown that an adequate amount of gut microbiomes
may dwindle the perils of diseases; such as instance diabetes, inflammatory bowel
diseases, and arthritis along with others.

The function of the Gut is to digest the food that you eat, and the small intestine
absorbs the nutrients -the part of the gut responsible for absorbing nutrients- from it
and hence charges the body and maintains it.

To lead a healthy life one needs to focus on healthy eating and a healthy lifestyle.

What are the causes and signs of an unhealthy Gut?

A few of the factors that affect our Microbiome are:

Devouring Unhealthy diet: Less Intake of Fiber, Consumption of Highly Processed

Medication: Intake of Antibiotics, Pain Killers, Steroids, antacids, Chemotherapy

Infections: Viral Infections, Parasitic Infections, Pathogenic Bacterial Infections.

Excessive Stress: Stress includes Physical as well as Psychological.

Deficient Sleep: Inadequate sleep also results in subduing a balanced gut flora.

Following are a few of the symptoms that pop up in case of an Unhealthy Gut:

Upset Tummy: This includes heartburn, constipation, diarrhea, gas, and bloating.

A sound gut will efficiently process and digest the food, and dispose of the waste with
ease.

Lofty Intake of Processed Foods & Sugar: A colossal amount of diet consisting of
highly processed foods and sugar could diminish the number of healthy bacteria
and diversity of gut flora.
Involuntary Weight Transformation: Putting on or off weight unintentionally without
changing the munching habit is an indication of an unhealthy gut. Disproportionate
gut flora can mar your body’s propensity to absorb nutrients.

Losing weight may be spawned by malabsorption due to the overgrowth of bacteria

Improper Sleep and Perpetual Fatigue: A recent study has established that an
imbalance in gut flora may disrupt the circadian cycle thus resulting in fragmentary
and intermittent sleep which further catalyzes fatigue.

Halitosis (Bad Breath): Since the mouth is also part of the gastrointestinal tract, it is
no wonder that the signs of poor gut health would manifest in this part of the body.

Skin Irritation:

In case of an insufficient cluster of healthy bacteria in the gut, the immunity system
weakens hence the body gets susceptible to various unpleasant skin conditions.

Autoimmune Conditions:

Poor gut health may aggravate Systemic Inflammation and amend the conventional
modus operandi of the immune system thus leading to Autoimmune Diseases.

Food Intolerance: This condition is due to the inability to fully digest certain food for
instance Milk and its byproducts. Recent studies have shed some light that poor
gut flora may cause food intolerance such as lactose intolerance and food
allergies.

How to improve gut health?

For the well-being of physical health, mental health as well as immunity maintaining
an adequate amount of gut flora is imperative.

You may be able to ameliorate your gut health by adapting to the following lifestyle
and dietary routine:

Devouring Prebiotics, Probiotics, and Collagen:

Prebiotics are the food fibers that help in the growth of healthy bacteria, whereas
probiotics are the beneficial bacteria found in certain food and supplements. A
study advocates the usage of probiotics as it buttresses a healthy gut flora and
furthermore it may nip the gut inflammation and additional intestinal problems in
the bud.

Collagen intake is instrumental in enhancing the gut and overall health. Some
examples of collagen-boosting foods include nuts, meat, eggs, citrus fruits,
broccoli, etc.

Some of the commonly available prebiotics are bananas, Apples, Garlic, Onion,
Barley, Oats, Wheat Bran, etc.
Some of the commonly available fermented foods that contain probiotics are Yogurt,
Sauerkraut, Kimchi, Kefir, Pickles, sourdough, cheese, etc.

Reduce intake of Artificial Sweeteners:

A study alludes that Artificial Sweeteners begets glucose intolerance which boosts
blood sugar due to its effect on healthy bacteria.

Drink Copious Amount of Water:

It is advised by research and doctors to consume nearly 3 liters of water for men and
2.2 liters of water for women. Research has shed light that drinking water
augments the gut microbiome, considering the water source free from any foul.

Partake in a Healthy Diet:

Eat unprocessed, fresh, hygienic foods. Eating processed food will impact negatively
gut health as these foods get broken down easily into sugar.

Exercise Regularly:

Working out regularly leads to the proper functioning of bowel movements, as it helps
the food to move throughout the gut much more smoothly.

Curtail Your Stress Levels:

A lot of stress will negatively affect your gut health and whole body. A few methods
that act as stress busters are accompanying friends and family, meditating,
exercising, Yoga, etc.

Adequate Sound Sleep:

Try to get sound sleep for at least 7-8 hours this helps the person in busting the
stress and ameliorates concentration along with improving gut health, on the flip
side a person with debilitated sleep is affected by Gut diseases.

Curb Alcohol and Caffeine Consumption:

Alcohol begets gut inflammation, which stimulates the malfunctioning of the GI tract
and other organs. The twin; caffeine, and alcohol irritate and deranges the
digestive affair.

Takeaway:

The gateway to a healthy body is a healthy gut, and a healthy gut consists of diverse
gut flora or gut microbiome which bestows the following: Refines Digestion,
Diminishes Stress, Restores Healthy Sleep, Polishes up the Mood, Elevates health of
the brain and heart, etc. To obtain these perks one must observe the aforementioned
practices religiously.
Few quotes regarding gut health:

“The road to good health is paved with good intestines” -

“All disease begin in the gut” - Hippocrates

“Let food be thy medicine” - Hippocrates

“Our food should be our medicine and our medicine should be

“If there's one thing to know about the human body; it's this: the
human body has a ringmaster. This ringmaster controls your
digestion, your immunity, your brain, your weight, your health
and even your happiness. This ringmaster is the gut”
― Nancy Mure

“Your gut is not Las Vegas. What happens in the gut