Now, more than ever, we are pulling all stops to take care of our health. A large part of that includes our immune system, and between the vitamin C and D foods and supplements we’re loading up on, there is something largely unknown and not taken care of: the gut. A healthy diet may give you the clearest skin of your dreams and the glossiest hair but sometimes, you just don’t see results. If you’ve been eating clean and still haven’t been able to figure out why you don’t feel your best, chances are you’re not paying enough attention to your gut.
You’ve heard the saying “You are what you eat”, but often, you are what your body readily absorbs from the food you give it. Digestive issues can often throw your body in a tizzy. Think flatulence, cravings, weight gain, and even brain fog. To know more about the gut-health relationship, we reached out to Dr Eileen Canday, HOD of Nutrition & Dietetics at the Sir H.N. Reliance Foundation Hospital, Mumbai.
Okay, but what do you mean by ‘gut microbes’?
“The gut microbiome microorganisms include the bacteria and fungi that live in your digestive tracts and provide numerous benefits, which include fighting infections,” explains Dr Canday. These friendly bacteria also strengthen the immune system and regulate our vulnerability to auto-immune diseases like type 1 diabetes, multiple sclerosis, and arthritis.
Signs of an unhealthy gut
You’re feeling sick and bloated
Dr Canday explains that gas, bloating, constipation, diarrhoea, and heartburn could all be signs of an unhealthy gut. This could be because your body is struggling to digest food and your microbiome levels are thrown off.
Your weight has changed suddenly
“Gaining or losing weight without any dietary and physical activity changes may be a sign of an imbalanced gut since that can impair the ability of the digestive tract to absorb nutrients,” explains Dr Canday. The microbiomes can affect your hunger hormones (read: hunger levels) and even cause inflammation which can lead to weight gain.
You’re not sleeping well
Did you know, a majority of the serotonin–the hormone that regulates mood and sleep–is produced in the gut? “Any damage to your gut health can have a major impact on how well you sleep,” explains Dr Canday.
You have eczema
Certain skin conditions like eczema can also be related to an unhealthy gut. “It can get inflamed by poor diet or food allergies. Sometimes, the leakage of certain proteins in the body can irritate the skin and cause conditions like eczema,” says Dr Canday.
What can I do to improve gut health?
“Consume prebiotic foods. These can help in the production and growth of good bacteria,” explains Dr Canday. Prebiotic foods refer to the fibre that the friendly microorganisms in your body feed on. Some common ones are onions, garlic, leeks, oats, barley, apples, and flaxseeds.
“Eat fermented food like yoghurt, kimchi, kombucha, kefir, and sauerkraut as these contain lactobacillus (read: friendly bacteria),” suggests Dr Canday. If possible, refrain from consuming too many artificial sweeteners as these can harm the gut microbiota.
When will I see the results?
According to Dr Canday, it takes your body two or three weeks to feel significantly better. “Probiotics need time to accomplish their three key goals: Increase good bacteria, decrease bad ones and reduce inflammation in the body.”