Introduction
Your gut system consists of different kinds of bacteria and is broadly categorized into good and bad bacteria. Enhancing the diversity of gut flora can be achieved through various approaches, such as incorporating fibrous foods into your diet, probiotic intake, engaging in regular physical activity, and considering the use of supplements because the natural defense mechanisms of our body heavily rely on the presence of gut flora that is the beneficial gut bacteria to combat harmful pathogens.
And so, in today’s post, we will emphasize the consumption of the best probiotic foods as they have an incredible and favorable impact on one’s gut health. So, let us go ahead without wasting much time.
Constitution of the Gut System
The gastrointestinal tract is a tubular structure that extends from the mouth to the anus, maintaining its form without undergoing any alterations. Each layer in this gastrointestinal system is responsible for the mucus production and maintenance of the tract.
The gastrointestinal tract is responsible for three primary functions –
- Transporting food particles between different organs in a person’s body.
- Food digestion.
- Food absorption as it gets converted into nutrients and transported to other body parts.
The major organs of the GI tract are –
- Mouth, stomach, esophagus, small and large intestine, and anus – Please note that these are known as hollow parts in scientific terms.
- The liver, pancreas, and gallbladder – these are the solid parts.
Often, we tend to ignore the role of the hollow organs, especially the small and large intestines. But this is where the actual gut system is located.
The information provided above is enough for anyone to gain knowledge about the gut. Following is more significant information about the microbes that are a part of the gut system.
Microbes Inside the Gut and the Role it Plays
The gut microbiota consists of different bacteria, fungi, viruses, and other microorganisms present in the tract. In short, it is not a simplified version but a complex collection of microorganisms that affect your overall well-being, right from the digestion of food to its conversion into energy inside the body. Gut microbiota is also often referred to as the gut microflora or the gut flora. It extracts energy from food, protects from the external elements, builds immunity, and strengthens the gut and its barriers.
We can further segregate these microbes into healthy bacteria and unhealthy bacteria.
When the healthy or good gut bacteria increase in number, it refers to a healthy and active gut. The person doesn’t fall sick and does not experience any stomach discomfort or other digestive issues. Individuals with a good gut in place can also make better decisions, and their ability to think clearly improves. There is a direct connection between the gut and the brain, known as the gut-brain axis; you will understand its significance when your gut is healthy and active.
What does it take to maintain a healthy gut flora?
It is not uncommon for us to encounter a plethora of articles addressing methods to rectify or enhance gut health. But for those who are still healthy and would like to know how a healthy gut can be improved, the following details will help a lot.
There are plenty of concrete ways to maintain a healthy gut or ensure a gut flora balance, but the following are the best and easiest ones.
a. Eat a balanced diet –
Whether you have a gut issue or not, every healthcare expert will suggest you take a balanced diet full of vital nutrients such as vitamins, fiber, carbohydrates, fat, amino acids, antioxidants, and others. However, this does not end here. You should also consider adding prebiotic foods and probiotic foods as much as possible and not wait for your gut to ask for the same.
b. Sleep –
Yes, if you do not take sufficient rest, your gut suffers, and a healthy balance of gut bacteria cannot be expected. When you sleep, your body organs work effectively, letting you digest food, absorb nutrients, and improve cognitive powers naturally. So, never skip sleep, and if you have sleep-related problems, then you need to take suitable actions such as setting up a proper bedtime routine, etc.
c. Engage in physical activities –
We do not suggest rigorous exercises but a simple fitness routine such as dancing, walking, engaging in certain sports, yoga, and others. The main aspect of exercise is to release endorphins, which make you feel better. Also, when you move around, you will notice that your bowels function better, and problems such as gas and constipation are reduced significantly.
d. Stress management –
Stress cannot be avoided. Still, it can certainly be managed by setting boundaries and engaging in stress-managing activities like yoga, deep breathing, and engaging in activities that you love. The detrimental influence of stress on the gut should not be overlooked, which is why medical professionals consistently advise steering clear of it. But staying away is not the solution; managing is.
e. Get rid of emotional issues –
Anxiety and depression are linked with physical ailments such as body pain, fatigue, and digestive issues. You will notice that when you are depressed, you tend to move less, not eat properly, and end up getting sicker. So, manage these emotional issues consciously with the help of an expert.
Recommendation
As you explore the various types of probiotic foods to take intensive care of your gut health, consider the specialized support of Yourbiology Gut+. This supplement is thoughtfully formulated to enhance the benefits of your probiotic-rich diet, providing women with the additional care their digestive system may need for optimal balance and function.
f. Take supplementation –
You do not need to have gut issues to take a supplement. You can safeguard and maintain your gut health by taking a proper supplement enriched with probiotic bacteria daily. A prebiotic and/or a probiotic supplement helps in several cases, even when a person is healthy.
What affects the Gut Bacteria?
Gut bacteria are influenced by several factors, such as diet, exercise, physical ailments, substance abuse, antibiotics consumed, stress, and other lifestyle habits. The list is huge, but an individual can easily determine which factors have caused an imbalance in his/her gut flora. As of now, we have listed a few vital factors that are prevalent today as primary influencing factors on live and active cultures.
a. Stress –
Stress is a slow killer, and a person will never know how his health has been impacted by stress adversely. Stress affects emotional and physical health as well. People think that if they eat healthy and exercise, it is sufficient, but if they do not know how to manage their current unexpected stress levels, then it will not do well for their gut. Stress can impact the gut bacteria and reduce blood flow.
In a study conducted on students, it was observed that high-stress levels could reduce the number of healthy bacteria in the body significantly. More human research studies are needed to prove this fact, but we cannot deny the impact that stress has on our bodies.
b. Eating habits –
It is what we eat that matters and our eating habits also influence our gut health. For instance, you could be eating healthy foods but only once a day. Or you could be skipping breakfast altogether just because you are busy. Or you could be fasting the whole day or eating only fruits and raw salads just because you want to lose weight. Please note that taking up crash diets or fancy dietary regimes is only going to worsen your gut health and not do anything good! You need to be on a balanced diet. This will happen only when you know the importance of consuming nutritious foods daily. Know the nutrients – vitamins, minerals, amino acids, carbs, healthy fats, prebiotics, and probiotics food. Only then can you chart out a balanced diet plan, consciously.
c. Exercise –
Moving around is as important as eating consciously and taking a supplement. People undermine the importance of a fitness routine, and this is how the gut and overall health are neglected. As a result, they become victims of constipation and other digestion issues, and muscle pain and cramps crop up out of nowhere. Succumbing to a sedentary lifestyle often impacts the gut a lot, knowingly or unknowingly. Your gut needs movement; you need to exercise. We do not suggest heavy exercise routines, but simply taking a walk or playing a sport will do a lot. Bear in mind that the key lies in maintaining consistency rather than merely exercising once a week.
d. Ailments –
If you suffer from any ailments such as hypertension and/or diabetes (which are common health conditions these days), then it has an impact on the gut as well. Take diabetes as an example, where digestion of specific foods may become challenging for the stomach, leading to an alteration in the balance of gut bacteria. Do not get discouraged when you suffer from such ailments. Instead, take precautionary measures to avoid a leaky gut and indulge in more self-care practices. To check whether you have a leaky gut or not, find out the common symptoms of a leaky gut.
How can Food influence Gut Balance?
Food can refer to both healthy meals and processed and fast food items, and both have a significant impact on gut health. Processed and junk food items make you feel acidic, bloated, and constipated and lead to several digestive problems. On the other hand, healthy and wholesome meals have a significant and positive impact on the gut.
This could be a general observation and experience of a layman. However, several scientific studies have also shown a similar impact of food on gut health. In a 2017 study, it was observed that diet has a direct influence on the gut microbiome and, hence, needs to be taken into consideration by people.
In another similar study conducted in 2015, diet and lifestyle changes, particularly the balanced diet, were shown to have a significant impact on gut microbiota.
In a special study conducted in the year 2022, it was observed that certain foods, especially fermented foods, have an excellent effect on your gut health.
Furthermore, the aforementioned studies provide further evidence supporting the connection between food consumption and gut health, underscoring the need for individuals to exercise caution in their dietary habits in order to preserve and enhance their overall gut well-being.
What Foods Have High Probiotic Value?
Probiotic supplements are a great remedy to nurture your gut health, but eating fermented foods is another way to seek them. Following is a list of probiotic foods that you can find or make easily and seek your required dose of nutrients.
- Yogurt – Both homemade and store-bought yogurt is full of probiotics, and when consumed, it lets your gut relax and function smoothly. Apart from a better digestive system, you can also ensure healthy bones and a better taste while eating. Even those who are lactose intolerant and have other symptoms can consume yogurt without any worry.
- Kimchi – Any Korean drama fans here? We are sure you must be acquainted with Kimchi. It is a fermented Korean side dish that has an amazing taste and is a blend of different seasonings. It contains mainly lactic acid bacteria and benefits your digestive health in several ways. Apart from probiotics, it also contains rare Vitamin K, Vitamin B12, and minerals such as iron.
- Miso – Here is a special Japanese seasoning that is made out of soybean, rice, rye, and other ingredients. It is a fermented preparation and is full of protein, fiber, and plant compounds. You can find a recipe for miso soup on the internet.
- Kombucha – This is a popular fermented drink and can be commonly found in supermarkets these days. It is easy and low in calories. The fermentation process can be done at home, but it is hectic. Even if more research is required, you can add a few bottles to your shopping cart next time you are at the store.
- Pickles (but the healthy ones) – We do not refer to the spicy pickles but the ones with cucumbers soaked in a mixture of salt and water. It is great for the digestive system and is a powerhouse of Vitamin K. However, do not add vinegar to pickles as it loses its probiotic value.
- Buttermilk – The traditional buttermilk can be made easily at home in your blender, or you can buy it from stores. Apart from probiotics, it contains minerals, vitamins, and other nutrients. Consume buttermilk following a meal, and the outcomes will become evident shortly.
- Sauerkraut – You can make it from fermented cabbage or other vegetables, and it results in the growth of beneficial bacteria. It contains organic acids, Vitamin C, and enzymes that aid in smooth digestion. It also contains lactic acid bacteria.
- Apple cider vinegar – Even though we don’t recommend vinegar, apple cider vinegar contains probiotic microorganisms. It helps weight loss, improves insulin functioning, and maximizes digestive outcomes.
Please note that not all fermented foods are not probiotic foods, but the above are surely the ones that have active cultures. Some other probiotic foods include green tea (to some extent), kefir grains, goat’s milk, and aged cheeses.
What Benefits do Probiotics have?
Probiotics come with a range of benefits that we have listed below. When you go through these, you won’t find another excuse to stay away from them. Eat probiotic foods whenever you seem to seek time to cook or go for food shopping. The following are the significant probiotic benefits.
- Probiotics let the healthy bacteria in your gut flourish and restore their natural balance.
- It prevents and cures certain health ailments, such as diarrhea and constipation. In certain cases, these conditions may persist as a chronic pattern despite being short-term in nature. Hence, such individuals can seek relief with probiotics.
- It renders better mental health and stability of mood and relieves symptoms of depression and anxiety. Yeah, it sounds a bit unrealistic to some people, but studies conducted in 2016 have proved its connection.
- Some fermented foods and probiotics also help in maintaining and improving your heart health and help in reducing skin conditions.
- And most importantly, probiotics help in reducing digestive discomfort and related disorders such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
- Besides helping mental health, gut, and digestive system, it also helps in improving your immune system.
- All the Weight Watchers, here is the good news! Eating more probiotic foods helps in weight loss, reduces belly fat, and results in healthy weight management.
What other forms of Probiotics are available apart from food?
In a 2014 study, it was observed that probiotics can be consumed in two major forms: food and supplements.
So, if you want to enhance your intake of probiotics or ensure that you are consuming probiotics (in case you miss out on the food), you need to take a supplement.
In the market, one can find several brands selling probiotic supplementation, which are meant to cure a leaky gut and improve one’s gut flora balance. Ensure that you check for a reputed brand that sells natural probiotics and provides you with other purchase benefits like discounts and a money-back guarantee. Understand your suitability and the ingredients in a supplement before you hit the purchase button.
These are the Probiotic brands we, as experts, have chosen as our top picks.
Does the gut re-balance itself once probiotic foods are consumed?
Of course, the gut experiences a revival, and one can notice an improvement in the overall digestion process and well-being as well. Instead of asking whether it will work or not, you need to ask how soon it will work or how much time it takes.
If you ask us a time-specific question about gut recovery and rebalance, then we will say that it depends on the severity of the health condition. For example, if you have diarrhea and you take probiotics, it will settle the matter in a few days, but if you want to revamp your entire digestive health, then it might take more than a few weeks’ time. We suggest not thinking about the time and outcomes but simply focusing on the current action – taking probiotics and relevant action for your long-term gut health is more essential.
Short-term consumption of probiotics surely helps you get rid of a few symptoms. But, if you take probiotics for a longer duration, it helps in building and increasing beneficial bacteria over time and helps your body to heal and function better. A 2018 study offers a comprehensive understanding of the time and other factors required by probiotics to function.
Verdict
To wrap it up, you can find a lot of interesting facts and reasons why you should be consuming probiotic-rich foods in your diet routine. In addition to aiding in the balance of your gut flora, it also provides numerous health advantages. We all go through a lot of stress and lifestyle habits that impact our gut health unfavorably. So, put a little effort and add the above foods and maybe an excellent, natural probiotic supplement to your routine and bless your gut with a healthy dose of bacteria.
In addition to probiotics, discover a range of natural strategies to Improve Gut Health Naturally.
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