How to Improve Gut Health Naturally: A Deep Dive into the Microbiome and the Gut-Brain Axis

For many years, we thought of our digestive system as a straightforward tube that processed food and eliminated waste. However, a much more complicated reality has been revealed by recent discoveries published in journals such as Nature and by the National Institutes of Health (NIH) through extensive longitudinal studies.

The "microbiome” is a vast community of trillions of bacteria, fungi, and viruses that live primarily in our large intestine and help regulate our gut health.

When we talk about gut health, we aren't just talking about an absence of bloating. We are here discussing the delicate equilibrium of these microorganisms. The NIH's Human Microbiome Project claims that these organisms outnumber human cells and function as a "forgotten organ," impacting everything from digestion and immunity to metabolism, hormone regulation, and even brain function and mental well-being.

The Biological Power of the Microbiome

The microbiome is a metabolic powerhouse rather than merely a passive resident. A diverse microbiome can perform tasks the human body cannot on its own, according to research published in Nature.

• Nutrient Synthesis: Gut bacteria produce vital vitamins, such as vitamin K and vitamin B12, which are necessary for energy metabolism and blood clotting.
• Immune Education: Your gut contains about 70% of your immune system. By teaching your immune cells to differentiate between "friend" and "foe," a healthy microbiome helps you avoid chronic inflammation.
• The Gut-Brain Axis: Approximately 95% of the body's serotonin is produced in the gut. This biochemical involves communication between the GI tract and the central nervous system, which explains the close link between gut health and mood and anxiety.

Identifying the Red Flags: Symptoms of Poor Gut Health

Dysbiosis is a condition characterized by an imbalance between good and bad bacteria, and it often manifests in non-digestive ways. Here are some signs that usually indicate a gut health issue:

• Chronic digestive problems, which may involve diarrhoea, constipation, bloating, and gas that won't go away.
• Sugar Cravings: Some "bad" bacteria can literally trigger cravings to keep themselves growing because they enjoy sweet things.
• Skin Irritation: One of the main reasons for acne and eczema is the inflammation that starts in the gut.
• Autoimmune flare-ups: Toxins can cross the intestinal barrier through a "leaky gut" (increased intestinal permeability), triggering immune reactions.

How to Improve Gut Health Naturally

Fortunately, the microbiome is highly malleable and can begin to change within 24 to 48 hours of a dietary change. Diversity holds the key to naturally improving gut health.

1. Give probiotics and prebiotics a priority

Two types of foods are beneficial to gut health:

• Probiotics are live, healthy bacteria found in fermented foods such as kombucha, kimchi, sauerkraut, and kefir. The yogurt we consume daily is a great source of probiotics. Idlis and dosas are made with fermented batters, making them great sources of probiotics.
• Prebiotics are indigestible fibres that serve as "fuel" for your beneficial bacteria. Consider asparagus, garlic, onions, and leeks.

2. Use Movement to Reduce Stress

Exercise is beneficial for more than just your muscles. Specific exercises, such as yoga for gut health, can stimulate the parasympathetic nervous system (the "rest and digest" mode) and physically massage the internal organs. The "Supine Spinal Twist" and "Cat-Cow" are two poses that help move waste through the colon and lower cortisol levels, which harm the stomach lining.

3. Get rid of the "Gut-Wreckers."

Understanding what to avoid is just as important as understanding how to enhance gut health. Generally speaking, highly processed foods that contain the following are the worst for gut health:

• Artificial Sweeteners: According to NIH, artificial sweeteners are a double-edged sword for the microbiome.  Sweeteners containing compounds such as aspartame may alter the makeup of gut flora.
• Emulsifiers: Commonly found in processed breads and ice cream, these substances can thin the gut's protective mucus layer.
• Added Sugars: Diets heavy in sugar encourage

To improve our gut health, one of the most important things is to cut out junk food. Junk food contains large amounts of sugar and carbs and lacks the nutrients you require. Drinking at least 12 glasses of water is essential to stabilising your gut.

Eating a fibrous diet also supports and improves our overall gut health. It helps maintain bowel movements and reduces the risk of indigestion.

The Role of Gut Health Supplements

The food-first approach is the most recommended, but many people use gut health supplements to cover up deficiencies. When buying gut health supplements, pay attention to "CFUs" (Colony Forming Units), which should be in billions, and also look for broad strains such as Lactobacillus and Bifidobacterium.

Despite this, the NIH warns us not to consider supplements as a miracle cure. Probiotics, no matter how good, will not survive in the intestine without a fibre-rich environment. It is wise to speak with a healthcare professional to determine whether a supplement will interact with the medications you are already taking.

Understanding gut health is the first step toward a more vibrant, energetic life. By focusing on how to improve gut health through a combination of fibre-rich foods, targeted yoga, and reducing the worst foods for gut health, you are doing more than just fixing your digestion. You are fortifying your entire biological foundation.

The research from Nature and the NIH is detailed: you are what you host. When you nourish your microbiome, it rewards you with a stronger immune system, a clearer mind, and a more resilient body.