Understanding the Role of Probiotics
Maintaining a diverse gut microbiome is essential for both our physical and mental well-being. The more varied the microorganisms in our digestive system, the better it is for our health. Gut bacteria have roles ranging from bolstering our immune system, protecting against infections, aiding digestion, affecting our weight, and even influencing our mood. However, multiple factors can disrupt the gut microbiome balance, leading to various health issues over time.
Good News
The upside is there are plenty of strategies we can adopt to restore and maintain gut balance. Diet, prebiotics, probiotics, and dietary supplements play a key part, as do stress management and sleep habits. In this article, you'll learn the functions of our gut flora, what factors can disrupt it, and how you can support and build a healthy gut microbiome.
What Exactly is Gut Flora?
Gut flora, or gut microbiome, refers to the living cultures of bacteria within our digestive system. These microorganisms include bacteria, viruses, and fungi. Four main families of bacteria—Firmicutes, Bacteroidetes, Proteobacteria, and Actinobacteria—make up 99% of the gut flora. Each individual carries around 150 different types of bacteria, most of which are beneficial for health. In the colon alone, up to a trillion bacteria reside per gram of gut content.
Importance of Gut Flora for Our Health
A healthy gut flora is vital for various bodily functions:
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Aiding Digestion: A diverse and healthy gut flora helps move food through the digestive system and breaks down nutrients, nourishing the intestinal cells in the process.
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Immune System Support: The gut flora helps to fend off disease-causing germs and stimulates the immune system to produce more antibodies, thereby reducing the risk of infections.
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Detoxification: Our gut flora is also involved in detoxifying foreign substances by neutralising toxins.
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Metabolism of Medicines: While the liver is the main organ for drug metabolism, the process can start earlier in the gut, especially for drugs not fully absorbed in the small intestine.
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Mood Regulation: Our gut flora is also involved in the production of the neurotransmitter serotonin, which is crucial for mood and emotional well-being.
Disruption of Gut Flora
A lack of balance in the gut flora can manifest as stomach pain, digestive issues like bloating, constipation, or diarrhoea, and even increased risk of food allergies or skin conditions like eczema. This imbalance is also known as dysbiosis.
Building Your Gut Flora: Here's How
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Probiotic Supplements: Opt for high-quality supplements that contain a mix of different microorganisms.
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Probiotic Foods: Incorporate foods like sauerkraut, kimchi, pickled cucumbers, and yoghurt into your daily diet.
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High-Fibre Foods: Consume flaxseeds, chia seeds, and psyllium husk with ample water.
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Prebiotic Foods: These include artichokes, asparagus, chicory, green bananas, garlic, onions, parsnips, and whole grains like wheat, rye, and oats.
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Stress Management: Learn relaxation techniques to manage stress levels, which can have a direct impact on your immune system and gut flora balance.
By adopting these strategies, you're well on your way to building a resilient and diverse gut microbiome, essential for overall health and well-being.
