We hear so much about the microbiome that lives in our gut these days but what does it really mean? Gut health is an increasingly hot topic and one we thought it was time to explore. While everyone’s gut is different there are a few things you can do to fix an unhealthy gut and keep it that way.
The human digestive tract contains nearly 200 different strains of viruses, bacteria and fungi, some of which we need and some of which wreak havoc. Research from the National Institutes of Health shows that having a wide variety of bacteria in the gut can reduce the risk of diabetes, inflammatory bowel disease and psoriatic arthritis.
The gut microbiome has been an increasingly studied subject over the last few decades and studies have shown that gut health has the potential to affect everything from the immune system and mental health to gastrointestinal disorders and cardiovascular disease.
Signs you may have an unhealthy gut microbiome
Upset stomach – Frequent tummy troubles are a good indicator that your gut may be out of whack. Trouble processing food can lead to gas, constipation, bloating, heartburn and diarrhea.
Insomnia-related fatigue – Data show a link between an unbalanced gut and an increase in sleep disturbances, which can lead to chronic fatigue.
Skin conditions – Irritative conditions like psoriasis may be due to the lower presence of certain good bacteria.
Food sensitivities – Different than food allergies, food sensitivities or intolerances manifest as difficult digestion of certain foods. Things like lactose intolerance or gluten sensitivity (not celiac disease) can be caused by bad bacteria in the gut and can lead to bloating, gas, nausea, stomach aches and diarrhea.
What you can to do help your gut heal
Drink lots of water. A recent study in The Journal of Nutrition found that people who drink lots of water had less of a certain bacterium that causes GI infections. Water also helps prevent constipation and promotes overall good health.
Take a probiotic. Probiotic supplements are packed with live bacteria that benefits the gut. Talk to your health care provider before starting any new supplements.
Try an elimination diet. If you notice bloating, stomach pain, diarrhea, gas, nausea or heartburn after eating certain foods you can try eliminating those foods/drinks from your diet to see if your symptoms abate.
Healthify your diet. We just made up the word healthify but you get it. Lowering your intake of processed foods, sugar, saturated fat and raising your intake of fiber can really give your gut microbiome a boost. Adding in those so called “super foods” (link to sf blog) can also help. Adding fermented foods like kimchi, sauerkraut, kefir and yogurt can also help fortify your microbiome.
While research is ongoing, implementing even a few of these healthy changes could bring much needed relief to any unpleasant symptoms you may be experiencing due to an unhealthy gut microbiome and improve your overall health in the long term.
About Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.
Sources:
https://academic.oup.com/jn/article/152/1/171/6395031
https://academic.oup.com/jn/article/150/7/1680/5814068?login=true
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/
https://pubmed.ncbi.nlm.nih.gov/32668369/ https://academic.oup.com/jn/article/152/1/171/6395031