People commonly perceive our digestive system as a simple organ system that helps digest food and expel waste. But the digestive system is much more complicated than this. The gut is considered the “second brain” due to the “gut-brain axis”, which refers to the chemical and physical connections between the brain and the gut.
Around 2,000 years ago, Hippocrates, who is considered the father of modern medicine, said all diseases begin in the gut. If you are experiencing any trouble in the gut, it can also affect the brain and vice versa. Numerous studies have linked the problems in gut health to immune disorders, skin diseases, cancers, and mental health issues.
On top of that, the microorganisms that live in our guts also affect our health. Adequate quantities of good bacteria in the gut improve our immune systems, provide vital nutrients, elevate our mood, and help regulate inflammatory processes in our body.
What causes an unhealthy gut?
Damage to the gut bacteria or imbalances in the gut microbial levels mainly causes an unhealthy gut. In addition, following poor lifestyle habits could influence your gut health, adversely affecting your body.
- Unhealthy eating habits
- Disturbed sleep
- Stress
- Shift-based work
- Exposure to medicines, especially antibiotics
Thus, an expert gastroenterologist explains it is essential to maintain our gut health to improve our overall health.
What are the signs of an unhealthy gut?
- Frequent stomach upsets - Varying bowel patterns like loose stools or constipation, bloating or gas, abdominal cramps or pain.
- Fatigue - People who constantly feel fatigued or tired could have an imbalance in their gut bacteria, as per research. Such people may also have irritable bowel syndrome, which causes an array of gastrointestinal symptoms.
- Unintentional weight changes - A weight loss or weight gain without significant changes in the diet or exercise habits could signify an unhealthy gut. An urge to overeat due to insulin resistance could cause weight gain, while disturbances in nutrient absorption from the gut could cause weight loss.
- Sugar cravings - Frequent consumption of sugary foods can cause an imbalance in the levels of good gut bacteria, leading to dysbiosis. This imbalance in gut bacteria, in turn, increases sugar cravings. A high-sugar diet also increases inflammatory processes in the body
- Mood changes - The terms "gut feeling" and "butterflies in the stomach" indicate that our guts and brains are interconnected. Thus, an unhealthy gut can affect our moods and cause anxiety, irritability, and depression.
- Sleep disturbances - Serotonin is a chemical produced in the gut in significant amounts. It regulates our sleep and mood, and an unhealthy gut can affect our sleep
- Autoimmune disease - About 70% of the immune system is in the gut. Any changes in the gut can cause autoimmune disorders. Several studies have linked poor gut health to the early onset of autoimmune conditions like diabetes, thyroid disorders, and rheumatoid arthritis.
- Food intolerances - Poor levels of certain bacteria in the gut can cause difficulties in digesting certain kinds of food. It can result in food intolerances, which can cause abdominal cramps, bloating, and nausea.
- Skin problems - Research has shown that gut bacteria is linked to several inflammatory and autoimmune skin conditions like eczema, psoriasis, and acne.
- Headaches - An unhealthy gut can also cause headaches and migraine accompanied by nausea and vomiting.
How to improve gut health?
- Varied diet - Consume a healthy balanced diet which includes a mixture of fresh fruits and vegetables.
- Plant-based protein - Include plant-based protein to improve gut health. If you are relying on animal-based protein, make sure you include an adequate amount of greens in the diet.
- Cutting out sugars - Reduce sugar intake to improve the levels of good gut bacteria.
- Natural prebiotics - Prebiotics are foods for good gut bacteria. Consume natural prebiotics like onion, garlic, nuts, whole grains, and root vegetables.
- Fermented foods - Consume gut-friendly fermented foods like curd or yoghurt, pickles, and south-Indian breakfasts like idli or dosa.
- Avoid trigger foods - Look out for specific foods like dairy or wheat-based products that may cause bloating or abdominal cramps. Maintain a food diary to keep a check on trigger foods and eliminate them.
- Adequate rest and hydration - Have 7 to 8 hours of sleep and take 2.5 to 3 litres of water every day.
- Regular exercise - Exercise for at least 30 minutes a day for 5 days a week to keep your digestive system moving.
- Avoid unnecessary antibiotics - Many viral infections like common cold, sore throat and cough do not require antibiotics. Taking antibiotics unnecessarily for such common illnesses that settle by themselves can cause damage to the gut bacteria.
- Relax and destress - A relaxed mind can relax your digestive system.
Takeaway points
- Your gut health significantly affects overall health, and an unhealthy gut can cause health issues beyond the digestive system.
- Look out for the signs of an unhealthy gut and follow simple dietary and lifestyle modifications to improve or maintain your gut health.
If you are looking for a digestive health specialist or the best gastro doctor to diagnose and treat your unhealthy gut, visit Bangalore Gastro Centre Hospitals at HSR Layout in Bangalore. Gastroenterologists at this best gastro hospital are highly experienced in treating digestive issues. The hospital’s team also includes experienced nutritionists who will provide diet plans to change your lifestyle and make your gut healthy.
