According to health experts, the saying “You are what you eat” is more accurate than we think. In fact, continuous research has shown that the food we eat significantly impacts what is known as the gut microbiome. If you want to maintain total wellness, it’s recommended that you bear your gut in mind when you’re planning your meals. So let’s take a look at what you need to know.
What’s The Gut Microbiome And How Does It Affect Your Health?
While the name might sound complicated, the gut microbiome really just refers to the combination of bacteria that naturally live in the digestive system. There are good and bad bacteria so the idea is to encourage the growth of the good ones while keeping the bad ones to a minimum.
When the good bacteria flourish, you benefit from better sleep, a clearer mind, a more efficient digestive system, a more effective immune system, among other things.
In the opposite scenario, people with poor gut health are more prone to chronic illnesses such as diabetes and heart disease as well as degenerative disorders like Alzheimer’s and Parkinson’s disease. They may also have more episodes of depression.
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Five Signs Of An Unhealthy Gut
1. Unexplained Weight Loss
If your gut microbiome is unhealthy, it can affect how well your body absorbs the nutrients it needs. The result is that you might lose weight without meaning to. Of course, other illnesses can affect weight loss but you should always be concerned about this issue.
2. Chronic Fatigue
Interestingly, fatigue caused by sleep disturbances has been linked to the gut as well. Serotonin, the hormone that controls mood and sleep, is produced in the gut so an unhealthy gut microbiome can also affect this.
If you’re not sleeping well, it’s worth changing your diet to see if it helps. Bear in mind that sleep disorders tend to be more prevalent than you think so get your doctor involved if nothing changes.
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3. Skin Issues
An unhealthy gut can cause inflammation in the body and affect the immune system. In some cases, this results in skin irritation and disorders such as eczema and psoriasis. If you already have these disorders, poor gut health can cause flares.
4. A Constantly Upset Stomach
If you’re experiencing bloating, constipation, gas, or diarrhea regularly, it’s a sure sign that your digestive system is not operating efficiently. While there are digestive disorders that can cause these issues, it’s also likely that you aren’t eating well enough to take care of your gut microbiome.
5. Fluctuating Moods
As mentioned previously, the state of your gut health can influence your mental health.
Studies show that an unbalanced microbiome can affect the production of hormones that are involved in maintaining your moods. A disruption in these hormones typically results in higher incidences of anxiety and depression.
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The Foods You Need To Start Eating Right Now
Apart from making sure that your diet is a healthy mix of fruits, vegetables, good fats, and lean proteins, there are certain foods you should regularly include in your meals. These foods include probiotics like sugar-free, full-fat yogurt, almonds, and kefir. Prebiotics like garlic, onions, leeks, and asparagus are also a great addition.
Additionally, you should reach for high-fiber foods like legumes, beans, peas, oats, Brussel sprouts, bananas, and berries. Finally, your gut will be healthier if you eat fermented foods like tempeh, miso, kimchi, sourdough, and sauerkraut.
The different categories of foods play varying roles in maintaining a healthy gut microbiome.
For example, prebiotic foods help the digestive system deal with complex carbohydrates while probiotics encourage the growth of helpful bacteria.
It’s true that researchers still have a lot to learn about all the ways that food can impact physical and mental health. However, there is more than enough evidence to suggest that you need to pay attention to what you eat. This may be particularly important for Blacks as they are already more prone to some of the illnesses that are associated with poor gut health.
