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Our body digests food and absorbs the nutrients that we need. Our body breaks down food into smaller particles, and the gut microbiome helps in this process. Gut health refers to the structural and functional integrity of the gastrointestinal tract, which helps maintain homeostasis. It encompasses gut microbiota, intestinal epithelium, mucosal immune system, and enteric nervous system.
A healthy gut has microbial biodiversity, and if it is compromised, it can lead to inflammatory bowel diseases (IBD). This is a chronic condition with different symptoms. Gut bacteria ferment food, maintain intestinal barrier function, and protect the mucosal immune barrier from acidic conditions. Amino acid and vitamin synthesis also occur throughout this process. So keeping it in check is also a sign of a healthy gut.
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When the gut microbiome is disrupted, it causes dysbiosis (reduced alpha diversity & compositional stability) and IBD. This is not only a single problem; it decreases the production of short-chain fatty acids, which support the function of the large intestine (colon), and impacts the assimilation and absorption of food.
Saccharolytic fermentation stops, and assimilation of nutrients does not take place in the colon. This condition causes altered bowel habits: either diarrhea or constipation, depending on the nature of the person's body. Here are the signs of poor gut health:
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It is an alteration in bowel habits, either diarrhea or constipation. Production of butyrate decreases, and colonocyte function gets affected.
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This is increased production of methane gas, causing excessive flatulence; it is dysbiosis of small intestine bacteria.
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This condition causes an altered response of the digestive tract with abdominal pain and undigested food in the stool. This condition also shows reduced enzymatic or fermentative capacity.
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Some enzyme and C-reactive protein tests show a compromised gut barrier and inflammation in the tract. Elevated faecal calprotectin, Elevated C-reactive protein (CRP), and increased serum zonulin are three types of markers. They show a leaky gut causing external symptoms because blood circulation has toxins entering the bloodstream.
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Allergic conditions vary; some are congenital or autoimmune and trigger a response to a particular food. Another form is increased susceptibility to infections after eating. The third condition is atopic; patients with asthma, eczema, and food allergies have dysbiosis in early life.
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There are many metabolic conditions that are responsible for weak digestion and an altered response of the gut. These conditions include insulin imbalance, dyslipidemia, and bile acid metabolism.
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When GABA precursor availability is low, we can say that the gut-brain axis is disturbed; we observe altered moods in a person. This condition is also associated with disturbed microbial diversity.
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All types of skin problems are associated with the gut. Acne, eczema, and psoriasis are caused by the gut-skin axis or dysbiosis in the small intestine.
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A healthy gut determines most of the outcomes in life in terms of health and also financial goals. A bad gut is responsible for chronic diseases, imbalanced immune function, autoimmune diseases, low-grade inflammation, and lack of nutrition. So a healthy gut is a “necessity” or a responsibility, not a choice. We are defining the need for a healthy gut with the help of certain points:
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A healthy gut helps in maturing immune cells of the body like T-lymphocytes and B-lymphocytes. Other than maturity, 80% of the body's immune cells live in the gut, and they recognize the harmful invaders in food and water. Helps filter out harmful substances so that we can take an adequate amount of minerals, vitamins, and nutrients. Also, food allergies show us our capability to fight off infections.
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Good bacteria in the digestive tract are responsible for serotonin release; the vagus nerve connects the gut to the brain, meaning a constant connection. Because of this connection and the secretion of good hormones, our mood is always fine. In other conditions, when any gut issue is the prominent condition, there are chances of mood swings; this is vice versa.
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If the metabolic rate of the body is sluggish, then it would not be able to cope with the coming threats to the whole system. There are some metabolic patterns which are related to the microbiome and insulin resistance of the human body. Types of bacteria in your digestive system can influence the types of food you eat. Food is the direct source of energy; if a person relies more on processed food than will have a slow metabolic rate.
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Chronic diseases are caused by long-term imbalances in the body; one of the most common examples is cancer. There are different types of inflammation that are caused by processed foods, excessive salt, and sugar. Also, digestion becomes slow, and the capability of forming “ama” (a type of toxin mentioned in Ayurveda) in the gut increases to some extent. Diabetes is also an example of a chronic disease which is caused by insulin resistance, again an inflammatory reaction in the body.
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Nutrient absorption is reduced to some extent because of bad gut health. There are many chronic conditions in which layers of the digestive tract get inflamed or form excess mucus. In both of these conditions, nutrient absorption is reduced and causes scarcity or deficiency in the whole system. A healthy gut microbiome is responsible for the efficient process of assimilation.
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There are different eating tricks to keep your gut healthy; it is not a task but a simple job to balance the microbiome. Our gut needs constant healing from the eating window, and it can’t be done by avoiding certain foods. If you are already suffering from dysbiosis or any other issue with your gut, then you need a customised diet chart.
If you want to keep the body in balance, then it is necessary to maintain the diversity of trillions of bacteria with the help of different foods. American Gut Project is the largest citizen-science microbiome study to date. It states that “different plant foods keep you healthier, rather than eating the same type of fibre whether you are an omnivore or a carnivore. We are trying to make our guidance specific for keeping the gut healthy with certain tips:
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Eating diversified fibre is the way to keep the gut healthy, and it makes you more active. Active digestion means better moods; it also helps with excretion and faster assimilation. You can make a rotating plan of vegetables, fruits, legumes, nuts, seeds, herbs, and whole grains for a week or 10 days. Another big tip is never to go for a daily “healthy salad”; it is like signalling your gut to adapt to a particular food.
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The only way to keep microbial diversity in the gut is through fermented foods, other than fibre. It decreases inflammatory markers in the gut; even more fibre in the diet can’t maintain that level of microbial diversity. Fermented foods for gut health are: kefir, sauerkraut, kimchi, miso, tempeh, and idli/dosa batter can do good work.
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Making some food starch resistant can be good for the gut; it helps increase the production of short-chain fatty acids. These fatty acids nourish the gut lining and act as a prebiotic food source. Cooking and then cooling starchy food by freezing; helps it in making them starch resistant.
A simple method of a starch-resistant strategy is: Cook rice or potatoes, refrigerate overnight, then eat cold or reheat the next day. This food can be soft fibre but not digested by the digestive tract.
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This is as simple as the day cycle; don’t eat unscheduled food, because gut bacteria follow the rhythmic cycle of the body. Another thing is to keep the gut empty for 10 to 12 hours, so it has time to heal. When we eat too much or take unscheduled food, there are chances of IBS, burping, acidity, and several food allergies.
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According to food researchers, some processed foods contain emulsifiers that disrupt the gut microbiome. They can cause inflammatory diseases and some other chronic metabolic conditions. Examples of such emulsifiers are: carboxymethylcellulose, Carrageenan (E407), and polysorbate-80.
It is better to check the packaged foods and the information on them before you eat something in the packets. This simple step can protect you from serious harm.
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If you are facing stress in day-to-day life, then your vagus nerve doesn’t get proper relaxation, and it connects your gut to the brain. It means your gut knows that everything is not proper, and you can face issues with digestion. There are many examples where a stressed mind has no appetite.
There are quick relaxation techniques that are very useful to keep the vagus nerve relaxed. Quick methods are splashing cold water, deep inhales and exhales between work, gargling, humming sounds, and singing.
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Gut microbial activity, the release of different hormones, enzymes from the liver, and peristaltic movement in the intestine all show the need for mobility. So moving between work is a necessary part if you want your food to be easily digestible. Aim for morning and evening exercise and don’t sit for a long time in the same pose.
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This is a more efficient task for most of us, but the quality of sleep matters, and it is necessary to measure everything for performance. If you are feeling fresh after waking up, then it is good to check your sleep cycle. Our sleep cycle also affects our blood sugar level; on the other hand, it affects melatonin production.
Additional tips are to remove your phone from your schedule at least 2 hours before sleep, keep the room blue-light-free, and avoid heavy meals before sleep. This is a simple habit that can help you to have good-quality sleep.
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Food should be the priority in this case; isolated probiotic supplements can be taken when your food is not helping you anymore. Make your plate a combination of fibre + fermented food + protein + carbohydrate; it will help you to solve different problems.
In this case, food matrices help bacteria survive stomach acid and supply essential prebiotics. You can use supplements as a source of multivitamins to keep the system more balanced. The key is to prioritise food for healing and nourishment.
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We are talking about the essential symptoms and some diagnostic tests that we can take when we notice some issues in our gut. The health of the gastrointestinal tract can generally be determined by identifying various symptoms and bowel movements. The normal function of the gastrointestinal tract signifies that there are regular bowel movements that are comfortable and free from bloating, gas, abdominal pain, acidity, or indigestion.
Too many instances of buttock pain, changes in stool shape and consistency, urgency, or a feeling of incomplete bowel movement signify some imbalance in the processes taking place in the gastrointestinal tract. Other signs include changes in appetite, food intolerance, and increased sensations of nausea. Also, the color of the stool can be monitored, although it is not enough for making a conclusive diagnosis or undertaking treatment.
There is no single test for gut health generally; we start with a blood test, and if we can’t find any symptoms but symptoms are persisting, then advanced diagnosis is required. Here we are giving a short list for convenience, but consult your doctor before you take these tests:
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Check for inflammation and infection or anaemia.
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It looks for blood, parasites, bacteria, or infection.
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gut inflammation, useful for flagging conditions like IBD.
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Distinguishes between IBS (functional, non-inflammatory) and IBD (Crohn's/ulcerative colitis).
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Used to detect SIBO (small intestinal bacterial overgrowth and carbohydrate intolerances.
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Check for beneficial vs. harmful bacteria, digestive enzyme function, markers of gut inflammation.
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Chronic bloating, diarrhoea, fatigue, or nutrient deficiencies.
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To check for deficiency levels of Vitamin B12, folate, iron/ferritin, and vitamin D.
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In chronic conditions, to check the gut lining and collect biopsies.
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Ayurvedic medicines are not complex formulations and are less processed. For a healthy gut, prebiotics, probiotics, vitamins, and some balancing herbs are enough. You can take prebiotics only if they are recommended by the doctor, and there are numerous companies working as a good suppliers of them.
We will talk about the herbs and how to use them properly:
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could be beneficial for digestion and aid in nausea and bloating.
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may assist certain individuals in relieving intestinal cramps and bloating.
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has been used by many in the past for gas and gastrointestinal issues.
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may aid in stomach functions and are commonly found in many food items.
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is known to have anti-inflammatory properties and can aid the body.
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is regularly used in Ayurveda for digestive purposes.
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psyllium husk can be useful when taken regularly with water.
You can take these herbs in the form of powder from boiled water or soaked water but it completely depends on the situation of your gut.
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We can make a big list of processed foods, but it is essential to keep the list short. 5 white poisons: processed or canned foods, deep-fried foods, and completely starch-resistant foods are bad for gut issues. Most of the time tongue twisting food is not good for your health. Other than this, keeping diversity in the food is good for everyone.
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is first among these; it spikes blood sugar, gives insulin resistance, and increases the chances of inflammation. It makes our system prone to liver diseases and inflammation.
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is next on the list and interferes with kidney and heart function. Excessive salt or table salt in more amounts lead to high blood pressure, water retention, and cardiovascular strain.
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is interfering with gut function and forming triglycerides; there are case studies showing steroids in milk products, as animals are injected with them.
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is again spiking blood sugar and offers little satiety, and is linked to weight gain
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is also known as refined rice; they are stripping away fibre, B vitamins, and minerals, and they give quickly digestible starch to the digestive system.
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Most of the time, processed food are emulsifiers, making a dangerous combination. In some packaged foods, there are more sugars and some toxic elements which store in the liver and cause bioaccumulation. This food eventually passes to the excretory system and has the capability to remain in the digestive tract for a long time. Reactions with preservatives also play an important role in this cycle, which is not addressed at the time of packaging.
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Studies show that, in most developing countries, hydrogenated fats are used for crunchy food preparation. This crunchy food is part of the daily diet of the population of respective countries. This growing concern has reached some direct selling companies that are working on organic food, but at a slow rate.
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💊What are the best supplements for Gut Health?
Ans. We don’t recommend any companies; multivitamins, prebiotics, and probiotics are supplements for gut health. If you want your gut bacteria to thrive, then probiotics can help you; on the other hand, vitamins are responsible for the absorption and assimilation of food. So find where your system is lacking and take action according to that.
☕Is Black Coffee good for gut health?
Ans. It works as an anti-inflammatory and antioxidant but also increases colonic movement. If you are taking it daily, then you have capability to cause constipation but thrives with some good bacteria in the gut. Take it according to your digestive system condition, and don’t go for daily coffee.
🌿How is Triphala for gut Health?
Ans. Triphala is good for balancing the three doshas of the body. It is good for constipation and removing toxins in the gut. It is good for people to take it with a proper combination of honey or lukewarm water. It is also not recommended in every season, so be specific about the formulation before you take Triphala.
🍵Is Kombucha Good for gut health?
Ans. Yes, kombucha is considered a good source of probiotics; it has a SCOBY (symbiotic culture of bacteria and yeast). It also supports the gut lining and has organic acids and polyphenols, helping with the digestion of food. If it is brewed properly, then it has less sugar than any other tea, so overall a good combination.
🥗What are the best foods for gut health?
Ans. The ideal food items for gut health are fruits, vegetables, whole grains, legumes, seeds, nuts, and products produced using fermentation like yogurt, kefir, silage, etc. These food items provide prebiotics, microbial life, as well as fiber for increased diversity in the gut microbiota. Drinking sufficient water also serves to ensure digestion as well as regular bowel flushing.
✨Does gut health affect skin?
Ans. The health of the gut influences the health of the skin with respect to immune system functions, inflammation, metabolism, and gut microbiota activities. Though the situation is complicated, individuals suffering from skin disorders like acne or eczema may have a problem with the gut. A fiber rich and full of nutrients diet will improve digestive and skin health.