7 signs of an unhealthy gut and how to improve it

This is an automatically translated article.

The article was professionally consulted with Specialist Doctor I Vo Thi Thuy Trang - Gastrointestinal Endoscopy - Department of Medical Examination & Internal Medicine - Vinmec Danang International General Hospital.
Gut health is important for the overall health of the body. The link between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, etc. has been proven by many studies. This article will provide information in this area.

1. Intestinal flora

The term gut microbiota is used to refer specifically to the microorganisms that live in the gut. Normally in the human digestive tract there are about 300 to 500 different species of bacteria that exist. While some microorganisms are harmful to health, many are extremely beneficial and even quite essential for a healthy body.
According to Dr. EM Quigley in his research on gut bacteria in the Journal of Gastroenterology and Hepatology, there are many types of these good bacteria in the gut that help boost immune system function, in order to improve symptoms. depression, helps fight obesity and provides a multitude of other benefits.

2. Signs of an unhealthy gut

A number of factors of modern life such as high stress levels, too little sleep, consumption of processed and high-sugar foods, along with the incorrect use of sunlight, lead to damage to the sugar microbiota. intestine. At the same time, it causes negative effects on health, further reduces the ability to absorb nutrients and can even cause cancer progression.
2.1. Stomach upset Stomach disorders including gas, bloating, constipation, diarrhea and heartburn can all be seen as signs of a poor gut. A balanced gut microbiome will have less trouble consuming food and eliminating waste.
2.2. High-sugar diet Using processed, high-sugar foods has the risk of reducing the number of beneficial bacteria in the gut, causing an imbalance. From there, increase sugar cravings. High amounts of refined sugar, including high-fructose corn syrup, have been linked to increased inflammation, a precursor to certain diseases or possibly even cancer
2.3. Unwanted weight changes Weight changes without changes in diet or exercise habits are considered signs of an unhealthy gut. At that time, it causes an imbalance in the intestinal microflora and can reduce the ability to absorb nutrients as well as regulate blood sugar levels and body fat storage. Weight loss can be caused by an overgrowth of small intestine bacteria, but conversely, weight gain is caused by insulin resistance or an excessive appetite loss which is caused by decreased absorption of nutrients.
2.4. Sleep Disorders An unhealthy gut can contribute to sleep disorders such as insomnia or poor sleep, and thus lead to chronic fatigue. The majority of hormones including serotonin, which can affect mood and sleep, are produced in the gut. Therefore, intestinal damage can reduce sleep quality and affect overall health. In addition, certain sleep disorders have also been linked to fibromyalgia risk.

2.5. Skin Irritation A damaged gut can be associated with skin conditions such as eczema. When inflammatory bowel disease occurs, it can increase protein secretion from the body, leading to skin irritation.
2. 6. Autoimmune conditions Researchers today are constantly finding new evidence about the impact of the gut on the immune system. An unhealthy gut is thought to be a risk factor for increased systemic inflammation and altered immune system activity, leading to autoimmune diseases.
2. 7. Food intolerance A food intolerance can be caused by difficulty digesting certain foods. Food intolerances can be caused by poor quality of bacteria in the gut, leading to difficulty digesting irritating foods and causing unpleasant digestive-related symptoms such as bloating, diarrhea, abdominal pain, and sadness. vomit.

3. Methods to help keep the gut healthy

3. 1. Reduce Stress Levels High levels of stress affect health including the gut. Some activities such as meditation, walking, spending time with friends and relatives, using essential oils, reducing caffeine intake, practicing yoga... can help reduce stress.
3. 2. Get Enough Sleep Inadequate and quality sleep can seriously affect gut health.
3. 3. Eat slowly Chewing food thoroughly and eating slowly can help promote proper digestion and absorption of nutrients, help relieve digestive discomfort, and help maintain your health. intestinal tract.
3. 4. Stay hydrated Studies have shown that drinking plenty of water has beneficial effects on the lining of the intestines, as well as the balance of good bacteria in the gut. Stay hydrated to promote a healthy gut.
3. 5. Take a prebiotic or probiotic What should a weak gut drink? Adding prebiotics or probiotics to your diet can improve gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live beneficial bacteria. People with symptoms related to inflammatory bowel disease or a weak bowel should not take probiotics. Probiotics and prebiotics are both beneficial for gut health, but these two aren't always the choice of supplements. In case you need to supplement with these two substances, you should consult your doctor.
3. 6. Check for Food Intolerance Symptoms such as cramps, bloating, abdominal pain, diarrhea, rash, nausea, fatigue and acid reflux ... appear to be viewed. as a sign of food intolerance. You should try to avoid using foods that cause irritation so that you can find a specific cause related to the gut.

3. 7. Change your diet Reducing your consumption of processed, high-sugar and high-fat foods can contribute to improved gut health. In addition, you should eat more plant-based foods and lean proteins that can have a positive impact on the gut. Diets high in fiber have been shown to contribute greatly to a healthy gut microbiome.

4. 4 foods that are good for gut health

Diet is linked to gut health. Therefore, you should avoid using processed foods, high-fat foods and foods high in refined sugar to maintain a healthy microbiome. Because these foods destroy beneficial bacteria and promote the growth of harmful bacteria. In addition, there are a number of foods you can eat to actively promote the growth of beneficial bacteria, which contributes to your overall health. These foods include:
4.1. High-Fiber Foods in many studies.
4.2. Fermented foods Fermented foods including kimchi, sauerkraut, yogurt, tempeh, miso, and kefir rank among excellent sources of probiotics. Although the effects of these foods may vary, their benefits for the gut microbiome have been demonstrated by studies.
4.4. Collagen-boosting foods Collagen-rich foods including bone broth and salmon can be beneficial for overall health and specifically gut health. Many of these benefits fall under anecdotal conclusions and are subject to further research. You can also boost your body's collagen production through food.
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Reference source: healthline.com