Gut Health Revolution: The expanding role of prebiotics in wellness

In Today’s world, gut health has become an important aspect when talking about your overall health, marking a revolution in how we think about our bodies, food, and overall well-being. 

With the emerging importance of probiotic-rich foods and the increasing popularity of microbiome testing, it's clear that our digestive systems play a much larger role in our health than we ever imagined. So, what’s the role of gut health and why should you care?

First, let us talk about the Microbiome. What is a Microbiome?

A microbiome is a group of small living forms like bacteria or fungi that recite together at a certain place. For the human body, microbiomes are a community of microorganisms that exist in a particular part of the body such as the skin or gastrointestinal tract.

These Microbes play an important role in digesting food, absorbing nutrients, and regulating our immune system. They also play an important role in maintaining our mental health indirectly.

Understanding the science behind this revolution

• Immune regulation: A healthy gut plays an important role in improving our immune system. Around 70% of our immune system resides in our gut. They are both closely linked to each other and any change in one can affect the other. The microbiome of a healthy gut includes a wide range of different beneficial bacteria and is vital for a healthy immunity system.
• Prolonged Diseases: Any imbalance in the microbiome is an invitation to chronic diseases in the human body. It can cause diseases like cardiovascular disease, arthritis, hypertension, irritable bowel syndrome (IBS), etc. However, in a few cases, it has been observed that restoring balance in the microbiome has helped to manage these conditions.
• Maintaining weight and metabolism: Weight management is influenced by gut bacteria. The microbiome plays an important role in storing or burning calories. More healthier and diverse gut bacteria may have an easier time maintaining the human body weight.
• Affecting mental health: The gut-brain connection can link anxiety to stomach problems. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, and sadness all of these feelings can trigger symptoms in the gut.

Signs Your Gut Health Needs Attention

If you’re feeling nausea, struggling with digestion, or battling chronic conditions like bloating, acne, or fatigue, it may be alarming for you to consider the state of your gut health. Some common signs of unhealthy gut health include:

• Experiencing discomfort in digestion like bloating, gas, or constipation
• Skin issues such as acne or eczema
• Trouble sleeping and dizziness
• Brain fog or difficulty concentrating
• Increased cravings for sugar and processed foods

Steps to improve your gut health

 

Here are some easy and necessary steps to maintain your gut health:

• Including prebiotics and fermented foods in your diet to boost beneficial bacteria in the gut. For example Yogurt (with live active cultures), Kefir (a fermented milk drink), Kimchi (spicy Korean fermented vegetables), Pickles (fermented cucumbers, not vinegar-based), Lassi (a traditional yogurt drink), etc.
• Eating prebiotic fiber like bananas, garlic, onion, and whole grains may help probiotics to become tolerant to certain environmental conditions, including PH and temperature changes.
• Eating less sugar and sweeteners may help in maintaining your good gut bacteria as a lot of consumption may cause gut dysbiosis, which is an imbalance of gut microbes.
• Exercising daily may help you boost your gut health which is directly linked to your heart health, weight maintenance, and controlling Obesity.
• Less stress and good sleep are important aspects of your health, including your gut health. Take enough sleep to give your mind and body time to rest and settle.
• Avoid unnecessary or overdose of antibiotics as they also damage the good gut bacteria which may lack for another 6 months in your gut. Although in some cases it is necessary to rely on antibiotics, for such cases always go for what doctors suggest.
  

What are probiotics?

Probiotics are live bacteria and yeasts that are good for your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.

How do Probiotics work?

Here is the easy breakdown for you to understand how prebiotics work in maintaining good gut bacteria in our body:

• Good bacteria: Probiotics are live bacteria that are beneficial for your gut health.
• Balance gut flora: They help balance the "good" and "bad" bacteria in your digestive system.
• Aid digestion: Probiotics can assist with breaking down food and absorbing nutrients more efficiently.
• Boost immunity: They support your immune system by promoting the growth of healthy bacteria.
• Prevent harmful bacteria: By crowding out harmful bacteria, probiotics help reduce the risk of infections.
• Support gut health: They can reduce symptoms of digestive disorders like IBS, diarrhea, or constipation.

Types of Probiotics

 

Many types of bacteria are classified as probiotics. They all have different benefits, but most come from three groups.

• Lactobacillus: This may be the most common probiotic. It's the one you'll find in yogurt and other fermented foods. Different strains can help with diarrhoea and may help people who can't digest lactose.
• Bifidobacterium: You can find it in some dairy products. It may help ease the symptoms of irritable bowel syndrome (IBS) and some other conditions.
• Saccharomyces Boulardii is a yeast found in probiotics. It appears to help fight diarrhea and other digestive problems. 

Popular Prebiotic-Rich Foods:

• Fibrous fruits and vegetables like bananas, onions, garlic, and asparagus
• Whole grains like oats, barley, and rye
• Legumes such as chickpeas, lentils, and beans
• Fermented foods like kefir and kimchi (though these are more often considered probiotics, they can also act as prebiotic sources)

Conclusion

The gut health revolution has taught us how important our gut is for our overall well-being. We learned that the gut affects not just digestion, but also our immune system, mood, skin, and much more. With time people are paying more attention to what they eat and how they care for their gut, using things like probiotics, prebiotics, and healthy foods.

Prebiotics are now emerging as an important component of wellness that has numerous benefits beyond just gut health. Their role in supporting a balanced microbiome contributes a lot in our physical as well as mental health. Prebiotics are now becoming an integral part of a wellness report.