Gut problems, Intestinal Bacteria, And LeakyGut Foods to Avoid

 Gut problems, Intestinal Bacteria, And LeakyGut Foods to Avoid

Gut Problems, Intestinal Bacteria, and Leaky Gut Foods to Avoid a healthy diet should consist of lots of fruits and vegetables, whole grains, lean protein, good fats, and fiber. 

Our digestive system is responsible for breaking down food into usable molecules that allow our body to metabolize them. But if we don't eat properly, then we may not have enough enzymes to break down the food, leaving us with a buildup of undigested material called indigestion (also known as dyspepsia). In fact, the average person only eats about 10% of what they actually need on a daily basis. Our bodies are designed to digest the things we put into them, but when we eat processed junk food and take in preservatives, chemicals, and artificial additives, our food gets thrown off balance. This causes digestion issues and sometimes even diarrhea.

But did you know that eating right after a workout helps to restore proper gut function? A recent study published in the American Journal of Physiology Gastrointestinal & Liver Physiology showed that exercise stimulates the secretion of gastric juices and bile, which aids in digestion. Researchers at the University of California, San Diego, found that exercising immediately after a meal increases the amount of stomach acid secreted and speeds up its movement from the stomach to the intestine, where it breaks down food. That means less time spent chewing and more time for exercise!

While some people think they're immune to certain foods due to their genetic makeup, others are prone to digestive issues simply because of what they eat. If you have chronic diarrhea, bloating, gas, constipation, heartburn, nausea, or a sour taste in your mouth, it's likely that these problems stem from poor gut health.

A healthy diet should consist of lots of fruits and vegetables, whole grains, lean protein, good fats, and fiber. 

The gut microbiome (also called gut flora) consists of trillions of small organisms that live inside our digestive tract. These microorganisms help us break down food, create vitamins, fight off infections, and even help keep us warm! Since these bacteria are necessary to our well-being, they have been referred to as “the second brain”. Gut health refers to the proper functioning of the intestinal system. We cannot determine if we have good gut health until we know what microbes are thriving inside our gut. Luckily, there are many aspects of gut health that can be improved through diet, lifestyle, and supplements. Here are some ways to improve your gut health.

 Avoid antibiotics

Antibiotics are prescribed frequently to treat bacterial infections in both humans and animals. Antibiotic use in livestock production causes antibiotic-resistant strains. In addition, antibiotics may cause diarrhea, nausea, vomiting, and headaches. If these symptoms occur after taking an antibiotic, stop taking the medication immediately and consult your doctor.

 Eat probiotics

Probiotics are beneficial bacteria, either naturally occurring or added, which can be taken orally to provide health benefits. Probiotics promote gastrointestinal health by supporting immune function, aiding digestion, preventing the overgrowth of pathogens, and reducing the risk of certain types of cancer. You can find products containing probiotics at grocery stores and natural foods stores.

Probiotics are live microorganisms that are ingested (or applied topically) to maintain balance in the intestinal tract. They provide health benefits by helping to regulate immune function, heal the damaged intestinal lining, reduce inflammation, strengthen the body's natural defense mechanisms, fight infection, and boost digestive function.

 Prebiotic fibers

Prebiotic fibers are non-digestible carbohydrate chains that stimulate probiotics to produce beneficial bacteria. These fibers encourage good bacteria to flourish and improve digestion. Common prebiotic fibers include inulin, fructooligosaccharide(FOS), galactooligosaccharides (GOS), lactulose, and wheat dextrin.

 Eat fermented foods

Fermented foods are those foods that have undergone microbial action during storage. Yogurt, kefir, kimchi, tempeh, sauerkraut, miso, natto, and sourdough bread are just a few examples of fermented foods. Fermentation gives foods a unique flavor and texture that makes them healthier than their non-fermented counterparts.

Drink plenty of water

Drinking enough water throughout the day can help to maintain regular bowel movements, which aids in stool bulking. Stool bulking helps to increase fecal bulk and decrease constipation. People who experience frequent bouts of constipation should drink more fluids.

Minimize sugar intake

Sugar consumption lowers blood glucose levels, which makes it easier for insulin to clear the sugar out of the bloodstream. Over time, high blood glucose levels can lead to diabetes and heart disease. Sugar also increases appetite, leading to weight gain. To avoid sugar cravings, cut back on sugary drinks by drinking more water and eating less processed foods. Sweeteners derived from fruits and vegetables are the best choices.

vegetable fiber

of plant-based foods that do not get broken down in the stomach. Fiber feeds normal gut bacteria, which produce short chain fatty acids (SCFA), including acetate, propionate, and butyrate. Acetate is involved in cellular respiration, while propionate and butyrate contribute to the formation of cholesterol and triglycerides. Adding adequate amounts of fiber to your diet can reduce inflammation and boost immunity. Foods rich in dietary fiber include whole grains, beans, nuts, seeds, and veggies.

Disclaimer

The above article has been written on the basis of the author's own thinking and discovery, please consult your doctor before using any kind.