The Importance of Gut Health

The human gut is full of bacteria, called the microbiome, most of which we have a positive relationship with, but some are pathogenic and can cause problems. If the balance between beneficial and problematic bacteria becomes disrupted, this causes the gut to be in a state of dysbiosis. Fortunately for us, nutrition can play a role in regulating the gut microbiome and keep our bodies happy and healthy.

An Imbalanced Gut

Many factors can contribute to gut dysbiosis such as antibiotics, infections, chemical exposure, and an imbalanced diet! A diet that is consistently high in saturated fat can lead to overgrowth of pathogenic bacteria. The combination of increased saturated fat intake and bacterial overgrowth can lead to chronic inflammation in the gut causing an increase in gut permeability, or the ability for bacteria and toxins to pass between the lining of the intestines. Increased gut permeability increases the risk for various health conditions, malabsorption of nutrients, increased infection, and can even affect our mental health.

Healthy Gut, Healthy Mind

A thriving microbiome is capable of synthesizing nutrients such as biotin, vitamin b12, folic acid, and thiamine. Other nutrients and chemicals are created from a fermentation process used by bacteria when we consume foods with indigestible fiber. These chemicals can affect the vagus nerve that connect the intestine to the brain, this stimulation can alter the chemicals in the brain and lead to decreased symptoms of anxiety and depression.

Rebalancing the Gut

A healthy, balanced diet can protect our bodies from dysbiosis and can encourage the beneficial bacteria to thrive. When trying to rebalance the gut microbiome, food sources that are high in probiotics and prebiotics are beneficial. Probiotic foods contain active, live strains of beneficial bacteria that can travel to the intestines and start to thrive. The most common strains are lactobacillus and bifidobacterium which are found in fermented foods such as Greek yogurt, kimchi, and sauerkraut. Prebiotic foods contain fibers that are indigestible by humans but are utilized by the beneficial bacteria to thrive, these include foods such as oats, apples, and bananas. Make sure to contact a dietitian for a 1-on-1 consult if you want to know about this topic or need individualized care!