Gut health is generally referred as the physical state and physiologic function of the gastrointestinal tract. Mucosa of the human gut is made up of epithelial cells, lamia propria, and muscularis mucosae which generally colonised with 104 microbes. The digestive system organs such as esophagus, stomach and intestine along with microbes present in it work together to maintain the gut health.
THE GUT-BRAIN AXIS
The Gut and brain are interconnected with each other by complex communication and regulation system known as the gut-brain axis. This axis acts through a bidirectional signaling network. Thus, the GI tract exerts an effect on brain function and vice versa. Some of the pathophysiological effects of an abnormal reciprocal gut-brain system include worsened gut inflammation disorders, altered responses to acute and chronic stress as well as altered behavioral states.
SIGNS & SYMPTOMS OF UNHEALTHY GUT
1. Stomach discomfort: The signs of irritable bowel syndrome, like diarrhea, constipation, abdominal pain, gas bloating etc., generally affects the large intestines. Imbalance in the gut bacteria known as “Dysbiosis” can activate the gut immune system and downstream of other factors leads to the development of IBS.
2. Fatigue: Chronic fatigue syndrome imbalances the gut microbiome present in the GI tract. Studies also found that people with fatigue also had IBS as co-morbidity.
3. Food cravings: Eating an unhealthy diet or high sugar food can lead to an increase in the level of unhealthy microbes in the gut and dysbiosis. As microbiota is easily manipulatable by prebiotics, probiotics, antibiotics, fecal transplants, and dietary changes, altering our microbiota offers a tractable approach to otherwise intractable problems of obesity and unhealthy eating.
4. Change in weight: The gut microbiome level of lean and obese people differ. Studies showed obesity and obesity-related metabolic disorders are characterised by changes in the composition and function of the gut microbiome. GI microbiota influences energy utilisation from diet thereby its expenditure and storage by our body. A diet rich in fat and carbohydrate may be responsible for the development of intestinal bacteria linked to obesity.
5. Irritation of skin: An unhealthy stomach has also been linked to skin issues like acne, psoriasis, and eczema, as per research. The gut microbiome influences the skin through complicated immunological pathways, as per a review published in the journal Frontiers in Microbiology in July 2018, and probiotics and prebiotics may help balance the gut. Hence, prevent or treat chronic inflammatory skin disorders.
6. Allergies: An unhealthy gut can play a complex role in allergic disorders such as respiratory, food and skin allergies.
7. Autoimmune conditions: Certain gut bacteria like Bacteroides fragilis produces protein and trigger autoimmune conditions such as ulcerative colitis, rheumatoid arthritis, and multiple sclerosis.
HOW TO KEEP THE GUT HEALTHIER
Maintenance of gut health is crucial as half of our immune system is linked to our GI tract. Medical professionals now understand that digestive or gut health is linked to many diseases so keeping our digestive system on track has become one way to prevent serious illness. To improve gut health following things should be followed:
1. Regular exercise: Regular physical activity helps in colonic motility and leads to regular bowel movement.
2. Consume healthy diet: Increased consumption of processed food can lead to increased sugar which negatively affects digestive health. Thus, it is important to consume fresh, unprocessed and clean foods.
3. Manage stress: Too much stress can affect health. Daily yoga, meditation or journaling can be effective in relieving stress.
4. Consume more fiber: Consumption of 25 g of fiber will help to maintain gut health.
5. Consume probiotics: Probiotics boost the number of beneficial microorganisms in the gut. Probiotics can be found in yoghurt, kefir, fresh sauerkraut, and supplements.
6. Limit caffeine and alcohol consumption: Both caffeine and alcohol are digestive stimulants and their consumption can lead to disruption of the digestive process.
7. Drink plenty of water: Drinking eight ounces of water a day helps maintain a healthy gut.
ROLE OF NUTRACEUTICALS IN MAINTENANCE OF GUT HEALTH
Alternative methods of disease prevention and treatment are receiving more attention these days. Nutraceuticals are becoming more widely employed for this reason. Many of these are utilised as complementary and alternative therapies. Traditional synthetic medication therapy, while quite effective, has numerous negative effects. The term “nutraceuticals” refers to the connection that exists between the nutritional and pharmacological realms.
1. Probiotics: By generating SCFAs, probiotics can restore the normal composition of the microbiota (abundance and diversity). Many studies have shown that Lactobacillus species (L. casei, rhamnosus, and acidophilus) can prevent or reduce the severity of antibiotic-associated diarrhoea (AAD) and Lactobacillus, Bifidobacterium, and Escherichia coli Nissle 1917 species can prevent or treat gastrointestinal diseases and metabolic disorders.
2. Prebiotics: Prebiotics are nutraceuticals that have been approved for promoting the growth of beneficial microbial species. The composition and diversity of microbiota can be altered in a beneficial way as a result of SCFA activity. The metabolites lower the pH of the intestine, inhibit the growth of intestinal pathogens, and regulate intestinal motility.
3. Onion: Carbohydrates, vitamins, and minerals are abundant in onions. The chemical components of this plant are linked to its health benefits: prebiotic carbohydrates (FOS and polysaccharides), sulphur compounds (thiosulphinates), and phenolic compounds like flavonoids (quercetin derivates).
4. Aloe vera: Aloe vera is a plant that includes a number of compounds that have a variety of health advantages (anthraquinones, carbohydrates, vitamins, minerals, enzymes, and amino acids). It is also considered a valuable and natural source of prebiotics. It was revealed that oxidation produces fermentation in the leaf gel, which controls the proliferation of bacteria. After fermenting Aloe vera pulp, several research groups discovered lactic acid bacteria, laying the groundwork for additional research into Aloe vera’s probiotic qualities.
5. Curcumin: Preclinical studies showed that supplementation of curcumin in mice with IBD leads to a significant change in gut microbiota; increases the growth of Lactobacillus and decreases Coriobacteriales.
The gut is a vital organ system that performs two critical functions: digesting and defense against infection. The dynamic equilibrium of the gut ecology is critical for eliciting a well-functioning and healthy gut. The many interactions between the gut microbiota and so many aspects of mammalian physiology are revealed in elegant animal studies, and some have been confirmed in human studies. Regular exercise, healthy diet, management of stress and the use of nutraceuticals are important in maintaining gut health for a healthy lifestyle.
The writer is MD, Nutraceutical Physician, Founder & CEO IntelliMed Healthcare Solutions.
