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People often tell expecting mothers that a tiny world is growing inside them, and they must nurture it aptly. But did you know you’re also supporting the growth of little microscopic friends inside your gut? Yes, we’re talking about the good bacteria or probiotics!
Your gut microbiome is made up of many microorganisms, including bacteria, viruses, and fungi. While some are harmful and can cause diseases, many are beneficial and necessary for maintaining good health.
Good bacteria in the gut help break down food into nutrients that the body uses to perform several functions. A healthy gut with a healthy balance of bacteria translates to improved digestion and a better immune system.
However, factors like diet and lifestyle can disrupt the gut balance and lead to several physical and mental health concerns. Let’s understand the role of good gut bacteria and learn a few natural ways to improve their diversity. So, prepare yourself to feed the good bugs and embark on a healthier journey!
Benefits of a healthy gut microbiome
Now that you’ve been introduced to good gut bacteria, it’s time to delve deep into their benefits. If you’ve ever wondered how these tiny organisms play a huge role in improving our overall health, you’ll find your answers in this section. Here’s how a healthy gut and the presence of good bacteria benefit your health:
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Improved digestion: Good bacteria in the gut help break down food, ensuring smoother digestion and better nutrient absorption.
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Boosts immune system: When the number of harmful bacteria exceeds the good ones, you fall sick. Beneficial bacteria maintain a healthy gut balance and strengthen your immune system to fight unwanted visitors like viruses and harmful bacteria.
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Aids weight management: Gut bacteria help regulate your weight and metabolism, keeping you energised and reducing the risk of obesity.
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Protects heart health: A healthy gut is linked to a lower risk of certain heart diseases and maintains cholesterol levels.
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Regulates blood sugar: Good bacteria in the gut are also helpful for controlling your blood sugar levels, potentially reducing the risk of diabetes.
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Supports brain health: Research suggests a healthy gut can positively impact your brain health, influencing mood and memory and reducing the risk of some mental health conditions.
Are you surprised about the benefits of a healthy gut? But wait until you learn how the absence of good gut bacteria can turn your health topsy-turvy!
Signs of an unhealthy gut
Like how a sore throat can signal the onset of the flu, your body also shows a few signs that might indicate an imbalance of good gut bacteria. Though we might consider the reason silly, it could indicate a serious health concern.
So, next time you have an upset stomach or experience unexpected weight gain or loss, remember it could be due to an unhealthy gut! So, here are some signs you need to look for when your gut isn’t at its best:
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Digestive discomfort: Do you feel an uncomfortable tightness around your belly or pass gas frequently? Besides gas and bloating, you can face difficulty passing stools or experience diarrhoea and heartburn if your gut is unhappy.
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High-sugar diet: Consuming too many processed foods or eating a diet high in sugar can lead to the decline of good bacteria in the gut. This imbalance can lead to gut inflammation, paving the way for many diseases.
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Unexplained weight changes: Sometimes, you’ll feel like you’ve put on weight or lost some of it considerably without any exercise or dietary control. It could indicate an unhealthy gut, as the imbalance of good gut bacteria can affect how your body absorbs nutrients and stores fat.
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Sleepless nights: Poor gut health will affect your sleep patterns. From occasional breaks in sleep to severe insomnia and chronic fatigue, an unhealthy gut can lead to such conditions.
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Skin irritation: Certain bacteria in the gut can cause skin problems like psoriasis. The lower the number of beneficial bacteria, the higher the chance of experiencing such skin conditions.
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Autoimmune conditions: Earlier, we saw how an unhealthy gut can cause inflammation. As this condition disrupts the functioning of the immune system, the body may attack its cells and organs, mistaking them as invaders, thus leading to autoimmune diseases.
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Food intolerances: Some people experience discomfort in the stomach after eating certain foods. Gut imbalance leads to food intolerance, which is the body's inability to digest specific foods. For example, people with lactose intolerance find digesting milk and milk products difficult.
Do not be disheartened by these signs of an unhealthy gut! A few simple ways can restore diversity and nurture the growth of good gut bacteria. You can also consider using The Good Bug's range of dietary fibers.
8 natural ways to improve gut health
We’re often amazed at how these tiny little bugs impact our health so much. Yet, you do not have to move mountains or learn magic to bring goodness back to your gut. All it takes is a few simple dietary and lifestyle changes! So, let’s explore some natural tips to maintain the balance of good gut bacteria:
Reduce stress
When you’re stressed, nothing you do seems right or fulfilling—it also applies to your gut health! When stressed, your body produces certain hormones, and their high levels can harm your gut health. So, here are some ways to lower your stress levels and support the growth of good bacteria:
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Meditation
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Practising yoga
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Going for a walk in the nature
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Spending time with family and friends
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Playing with a pet
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Getting a massage
Get adequate sleep
Have you ever felt like someone was tugging you through the day due to the lack of proper sleep? It’s not just your body; your gut also shuts down if you haven’t slept well.
You might get into bed early but never realise the time you spend watching Instagram reels and YouTube shots. Switching off your gadgets and sleeping early is one tip to get the good gut bacteria rolling! Aim for at least 7-8 hours of sleep daily.
Eat slowly
If you eat food while watching TV or doing other activities, you tend to take less notice of what you eat. Chances are there, you simply gulp down the food without chewing it properly. In that case, you might be putting a lot of pressure on the friendly bacteria in the gut.
Slow eating and thorough chewing help break down food into smaller particles, making it easier for the gut bacteria to digest. Good digestion means you have less digestive woes to worry about! So, put down whatever you’re doing and focus on the food you eat. Also, remember to pair it with adequate water.
Include prebiotics and probiotics
If probiotics are the good bacteria in your gut, prebiotics are the food they eat. If you’re wondering how to introduce them into your diet, know that you do not have to spend extra or waste time looking for them. The foods we see around contain prebiotics and probiotics; you can simply toss them into your meals. Here are some probiotic and prebiotic-rich foods to consider:
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Yoghurt
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Kimchi
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Kombucha
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Whole grains
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Garlic
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Onions
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Bananas
You can also try incorporating prebiotics and probiotics from The Good Bug. They’re clinically tested and dietician-recommended to help you boost your gut health.
Modify your diet
As much as we love indulging in a sugary treat or munching on savoury snacks, remember these processed foods and artificial sweeteners can wreak havoc on your gut health. So, try to cut back on these unhealthy options and opt for natural and fresh foods. Here are a few healthy food options to include in your diet for nourishing good gut bacteria:
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Fruits - apples, pears, berries, oranges, etc.
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Vegetables - broccoli, green peas, cucumber, spinach, etc.
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Legumes - beans, lentils, chickpeas, etc.
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Whole grains - oats, whole wheat, barley, millet, etc.
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Nuts - almonds, cashews, walnuts, etc.
Engage in physical activity
We all know how physical activity keeps us in good shape, but you’ll be doing a favour for your gut microbiome if you keep up that practice. Engaging in physical activities will relax the muscles around the gut to move food easily.
You can go to a gym or perform light exercises at home to promote gut health. A brisk walk, jogging, cycling, and dancing can also be fun and helpful.
Check for food intolerances
If you think food is the culprit behind digestive discomfort like abdominal pain, gas, bloating, acid reflux, diarrhoea, nausea, etc., try to avoid the trigger food to see if the symptoms improve. You can talk to your doctor if you suspect food intolerance. By eliminating the trigger food, you’ll protect your gut health and save a lot of trouble.
Use antibiotics only if necessary
It’s a common tendency among people to have an antibiotic whenever an illness strikes. Indeed, antibiotics are a powerful weapon against harmful bacteria but can also harm good bacteria during the process.
And now you know that when the concentration of good gut bacteria falls, you’ve to face several digestive issues. So, only use antibiotics depending on your medical condition and upon consulting a doctor.
So, how do you know it’s the right time to talk to your doctor about issues related to your gut health?
When to consult a doctor for gut issues?
While many gut issues can be managed through lifestyle and diet changes, there are times when it's best to seek professional help. Some symptoms do not stay within our grasp, so seeing a doctor and addressing your concerns is wise. Here’s a guide to follow to know when to consult a doctor and bring those good gut bacteria back on track:
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Persistent symptoms: If you're experiencing ongoing tummy troubles like bloating, gas, or abdominal pain that won't quit, it's time to see your doctor. They can help identify the cause and recommend the best course of treatment.
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Bathroom blues: Changes in your bowel habits, such as persistent constipation, diarrhoea, or bloody stools, are definitely a reason to see your doctor.
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Food foes: Developing new food intolerances or sensitivities can sometimes indicate underlying health conditions like GERD or IBS. If you suspect this might be the case, talking to your doctor can help tackle them. They can help you create a personalised plan to nurture your gut and get you feeling your best again.
Do not belittle these little bugs found in your gut! From learning their benefits to discovering a few simple tips to keep them thriving, we’ve journeyed the world of good gut bacteria to unlock a healthier you. A healthy gut isn't just about digestion; it can impact your mood, energy levels, and skin!
Brace yourself for a stimulating ride with The Good Bug. We offer a range of products to support your gut health journey. Call us today to learn how The Good Bug can help you cultivate a thriving gut microbiome and experience the thrill of tasting a new life!
References
https://www.healthline.com/health/gut-health
https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health
https://www.pcrm.org/health-topics/gut-bacteria
https://www.webmd.com/digestive-disorders/what-your-gut-bacteria-say-your-health
https://www.healthline.com/nutrition/gut-microbiome-and-health#TOC_TITLE_HDR_10
https://www.mdanderson.org/cancerwise/how-to-improve-your-gut-health.h00-159538956.html
https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
