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What is Gastrointestinal System?
Your gut is your gastrointestinal system and includes your stomach, intestines and colon. It digests and absorbs nutrients from food and excretes waste. Over 1000 different species of bacteria, viruses and fungi live in your large intestine. The bacteria and other micro-organisms in your gut are known as your gut microbiome. The bacteria help to break down food, turning it into nutrients your body can use.
Why Gut Health is Important?
A healthy gut is important for digestion and nutrients absorption. Your stomach contains gastric acid and different enzymes to break down carbohydrate, protein and fat in your food. Your digestive system system is important for immune system as 80% of immune cells are located in your gut, where the beneficial bacteria block harmful pathogens, serves as a crucial defense system. Our gut also linked to brain health. The gut-brain axis is a two-way communication network linking your central nervous system and your enteric nervous system (the "second brain" in your gut). Trillions of gut microbes regulate neurotransmitters like serotonin and GABA, immune signaling, and vagus nerve signals, directly shaping stress, anxiety, mood, and cognitive function. Digestive issues like bloating, constipation, diarrhea, and acid reflux often indicate poor gut health.
Prebiotics, Probiotics, Postbiotics and Synbiotics
Probiotics are live microorganisms that improve certain aspects of your health when taken in adequate amounts. Lactobacilli and Bifidobacteria are the most common types of probiotics. They help balance gut flora, crowd out harmful pathogens, and strengthen the gut barrier. They are available as dietary supplements in capsules, powders and liquids and can also be found in foods such as yogurt, kimchi and kefir.
Prebiotics, on the other hand, are the food that keeps beneficial microbes alive. They are non-digestible fibers and carbohydrate that nourish and stimulate the growth of beneficial bacteria. Common types of prebiotics are inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS).
Postbiotics are bioactive compounds, metabolites, or inactivated micro-organism parts produced when gut bacteria ferment prebiotics or from probiotic activity. They are non-living bacterial cells, fragments or metabolic waste/by products left behind. Because they are not alive, they have high stability, long shelf-life, heat resistance, and safety for individuals with weakened immune systems.
Synbiotics are specific combinations of prebiotics and probiotics which collectively exert significant health benefits to the host by affecting the gut microbiota. Appropriate combination of prebiotic and probioticas a single product ensures greater effects in comparison to the individual effect of prebiotic or probiotic as therapeutics.
Intestinal Microflora Imbalance
Overuse of antibiotics can has the most dramatic effects on your gut microbiome because they destroy beneficial bacteria in your digestive tract, leading to gut dysbiosis. A diet lack of prebiotic fiber, high in processed food and sugar also negatively impact our gut microbiome. Other factors such as constant stress and disrupted sleep are also associated with fewer beneficial microorganisms in the gut.
An imbalance gut microflora can lead to digestive issues like bloating, gas, diarrhea or constipation. The Impact of Gut Microbiota Imbalance also leads to mood swings, depression, skin disease like eczema and obesity.
Can bad bacteria make you sick?
Yes. Some bacteria can make you sick, like Escherichia coli and Salmonella. When bad bacteria grow and produce toxins, this can cause severe symptoms like abdominal pain, fevers, and diarrhea. E.Coli food poisoning symptoms includes severe stomach cramp, watery diarrhea, vomiting and low grade fever within 3-4 days after exposure. Salmonella food poisoning causes diarrhea, abdominal pain and fever within 6 hours to 6 days after exposure.
Restoring Your Gut Microflora
Get more fiber in your diet. Look for high fiber foods like whole grains, legumes, fruits and vegetables.
Include fermented foods in your diet such as kimchi, yogurt, tempeh, kefir and kombucha.
Taking a prebiotic or probiotics supplements daily.
Exercise regularly. Moderate to high intensity exercise can promote healthy bacteria and diversity.
Limits intake of high sugar and highly processed food.
Use antibiotic responsibly only when prescribed by doctors and finished the dosage as recommended to avoid antibiotic resistance.
Get enough sleep and manage your stress level.
