Dr KK Aggarwal tells you why a healthy gut is the source of good health and a bad one a disease broker
Consider this. Our body has over 100 trillion bacteria and most reside in the intestines. It is a well known saying that “you are what you eat” and indeed, our food determines the kind of bacteria that enters our gut.
What we put into our stomach certainly has long-term effects. The gastrointestinal tract is considered our second brain. It has over 500 million neurons, more than those in the spinal cord.
The intestine is an intelligent sensing organ that transmits a lot of information back to the brain. About 300 to 600 species of different bacteria performing a host of beneficial functions, including boosting the immune system, aiding in metabolism and digestion, and helping in neurotransmission and signaling in the brain reside in the intestine. An alteration in the type or number of these bacterial colonies can cause inflammation of the body and thus, many diseases.
When there is an imbalance in gut bacteria, it leads to dysbiosis, which can cause mayhem in the body. Some symptoms of this condition include bloating, gas, constipation or diarrohea, and even upper-GI symptoms like acid reflux. It can also manifest as acne and eczema or other autoimmune disorders. Several factors can hamper gut health.
Not eating a variety of foods A diet lacking in a variety of different whole foods can wreak havoc in the gut flora, causing various negative health effects.
Lack of prebiotics: Prebiotics (non-digestible food ingredients) pass undigested through the body and promote the growth of friendly gut bacteria. A diet lacking in prebiotics can be harmful to overall digestive health.
Overconsumption of alcohol: This is one of the leading causes for dysbiosis and can also be harmful to the gut bacteria.
Excessive use of antibiotics: Antibiotics can cause long-term alterations in gut flora. They can affect their diversity and composition.
Lack of sleep and stress: Excess stress and lack of sleep cause a reduction in gut flora. These conditions alter their profiles by increasing harmful bacteria like Clostridium and reducing beneficial ones such as Lactobacilli.
What should you eat?
A right and healthy diet is the best gift you can give to the body and the brain. Eating well can become a positive step in the right direction, if followed diligently. Eat less and enjoy your food by eating slowly.
Make sure that you fill half of your plate with fruit and vegetables. Avoid oversized portions which can cause weight gain. Limit consumption of food high in trans-fats and sugar. Drink plenty of water and avoid sugary drinks. Avoid foods that have high sodium levels like snacks, processed foods. Above all, balance your food choices with your activity level. To round off, the human gut is a complex entity and can impact a person's overall health in many ways. Not only does a healthy gut contribute to a strong immune system but also ensures good health for the heart and brain. Active lifestyle changes is the key.
The writer is President is the Heart Care Foundation of India