Follow the gut bacteria diet to keep those gut bugs happy and to improve your overall gut health. Our gut bacteria eat fiber that is found in vegetables, fruits, nuts, beans, and whole grains.
Gut bacteria are the microorganisms that live in the digestive tract. They are also known as Gut flora, microflora, microbiota, and Gut microbiome. There are around 100 trillion bacteria in the human body and all theses bacteria weights a total of 2-6 pounds.
Functions of the gut bacteria
- It regulates the body’s immune function
- Fermentation of indigestible food
- Prevents growth of harmful micro-organisms
- Influences hormone and neurotransmitter production
- Production of nutrients such as B vitamins, Vitamin K2, and short chain fatty acids.
Health effects of an altered gut bacteria
- An altered gut bacteria may cause impaired immune system, which in turn increased susceptibility to infection. Also, autoimmune conditions and allergies may be associated with altered gut bacteria.
- An altered gut bacteria may also cause increased inflammation, both in the gut and in the body It increases the chance of developing obesity and other chronic health conditions.
Gut bacteria and the brain
Gut bacteria impact the following brain functions:
- Appetite regulation
- Sleep regulation
- Pain sensitivity
Bacteria may also influence stress response.
Food and gut bacteria
Dietary changes can alter the gut bacteria within a period of 24 hours. The gut bacteria affect nutrient absorption and production. Unhealthy food may lead to nutritional deficiencies. These nutritional deficiencies caused by altered gut bacteria which in turn decreases absorption and production.
Factors that lead to unhealthy gut
Following are the features of the modern lifestyle that directly decreases your gut bacteria:
- Chronic stress
- Diets low in fermentable fibers
- Use of antibiotics and other drugs such as birth control pills and non-steroidal anti-inflammatory drugs (NSAIDs)
- Carbohydrate-enriched diet
- Diet high in refined sugar and processed foods
- Chronic infections
Especially, antibiotics are found to be extremely harmful to gut bacteria. According to the recent clinical studies, use of antibiotics causes a rapid and great loss of diversity and a shift in the composition of the gut bacteria. This diversity is not recuperated after the use of antibiotics without intervention.
Also, it has been studied that infants that are born to mothers with bad gut bacteria and are not breastfed are more likely to develop unhealthy gut bacteria. These early differences in gut bacteria might be the reason for health conditions such as psoriasis, eczema, diabetes, overweight and depression in the future.
Healthy gut bacteria diet
Healthy Gut bacteria play a key role in your gastrointestinal tract. They help your body digest and absorb nutrients, synthesize certain vitamins, and come together against an intruder, such as influenza and toxic carcinogens that form cancer cells in the body. Therefore, it is essential to eat gut bacteria food. Here are some gut bacteria foods to help you get started:
- Banana- Banana acts as a pacemaker; it works to maintain harmony among microorganisms known as phyla. This is the reason why doctors recommend banana for an upset stomach. It is also capable of reducing inflammation, due to high levels of magnesium and potassium. Banana restores the health of the bacterial community.
- Broccoli, cabbage, or cauliflower- Cruciferous vegetables like broccoli, cauliflower, kale, and cabbage contains glucosinolates (sulfur-containing metabolites), which are broken down by microorganisms to release chemical substances that reduce inflammation as well as reduces the risk of liver, breast, lung, stomach, colon, and bladder cancer.
- Polenta- The insoluble fiber of polenta travels directly to the intestine, where it ferments into gut bacteria. The corn-based complex carbohydrate earns credit for promoting a healthy gut.
- Beans– Beans are full of nutritions. By releasing short chain fatty acids, they strengthen cells that are present inside your intestine, enhance micronutrient absorption as well as help reducing weight loss. They also contain vitamin B, protein, and fiber that contribute to a healthy gut and a healthy brain.
- Blueberries- It has been shown to strengthen memory, and improve body’s immune system. However, it is still not clear whether it is the antioxidant property, fiber, or it is vitamin K, which makes blueberry a superfood.
- Fermented plant-based foods- Foods such as soy sauce, kimchi sauerkraut, and tempa introduce your intestine with healthy microorganisms and enhance mineral absorption in the body. All these foods are probiotic that are known to improve gut health. These can easily be made at home and be eaten at any time.
- Jerusalem artichokes- It is high in insulin and is the best food option for people with sensitive digestive tracts.
If required, you can also use gut bacteria medicine is used to maintain a healthy balance of bacteria in the gut and to promote a healthy digestive system.
A healthy gut bacteria diet serves some important functions as they:
- Help support a healthy immune system
- Produce key nutrients such as vitamin B and K
- Keep pathogenic bacteria from developing and growing
- Support a healthy intestinal tract by absorbing and digesting nutrients