You probly heard people talk about gut health lot these days, but what is gut health really? And why all this fuss about it? Well gut health means how good your digestive system works, specially your stomach and intestines. But it’s not just digestion only, your gut health can affect whole body and even your mood. In this article I will try explain what gut health is, why it important, and how to keep it good (even if sometimes u eat junk food).
What Is Gut Health?
Gut health is about your digestion system condition. Your gut is where food get broken down, nutrients absorbed and waste removed. But more than digestion, gut health means balance of tiny organisms like bacteria, viruses and fungi live in your intestines. These all are called gut microbiome.
If gut microbiome is healthy and balanced it help body in many ways, but if balance disturbed, bad bacteria grow and cause problems like bloating, diarrhea, constipation and other stomach problems.
Why Gut Health Important?
You might think gut health only about digestion but it affect much more like:
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Immune system: almost 70% immune system live in gut so healthy gut means strong immune system
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Mood and brain: gut and brain connected, if gut bad sometimes cause anxiety or depression
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Weight: gut bacteria influence how body store fat and sugar
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Skin: bad gut can cause acne or skin problems
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Energy: good gut help absorb nutrients better mean more energy
So gut health connected to many parts not only stomach.
Signs of Bad Gut Health
How you know if gut is not good? Some signs are:
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Bloating and gas
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Diarrhea or constipation
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Stomach pain or cramps
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Food allergy or intolerance
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Tiredness or low energy
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Unusual weight changes
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Skin rashes or acne
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Mood change or brain fog
If u often get these might be gut problem.
What Cause Bad Gut Health?
Many reasons for gut problems like:
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Bad diet (too much sugar, junk food, fat)
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No fiber in diet
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Stress and less sleep
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Antibiotics too much
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Alcohol or caffeine too much
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Not drink enough water
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No exercise
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Smoking
All these upset good bacteria balance.
How To Improve Gut Health
Good news, u can improve gut health by some lifestyle and food changes:
Eat More Fiber
Fiber important because good bacteria feed on it. Eat fruits, veggies, whole grains, beans, nuts and seeds more.
Take Probiotics
Probiotics are good bacteria found in fermented food like yogurt, kefir, kimchi, sauerkraut, kombucha. Also probiotic supplements available.
Drink Water
Water help digestion and keep intestines moving. Drink 8 glasses water daily.
Avoid Sugar and Junk Food
Sugar and junk food feed bad bacteria and cause inflammation and stomach issues.
Manage Stress
Stress bad for gut health. Try meditate, yoga or deep breathing.
Sleep Well
Lack of sleep bad for gut and digestion. Try 7-8 hours good sleep.
Exercise
Exercise improve digestion and gut bacteria.
Foods Bad For Gut
Too much of these bad:
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Fried food
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Sugary drinks and sweets
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Artificial sweeteners
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Alcohol too much
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Processed snacks and meats
Limit these for healthy gut.
When To See Doctor
If you have:
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Blood in stool
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Bad stomach pain
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Weight loss no reason
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Diarrhea or constipation many days
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Symptoms more than weeks
See doctor fast. Doctor can do test and help.
Fun Fact: Gut Has Own Brain
Gut called second brain because it have nervous system called enteric nervous system. It control digestion and talks with brain.
Conclusion
Gut health very important for whole body health. It affect digestion, immune system, mood and more. If have signs of bad gut, eat fiber more, take probiotics, drink water, reduce stress and exercise.
Small changes make big difference. Gut will thank you!