The intestine is an organ which was overlooked by the science community for years. However, in the past several years an increasingly prominent body of research has brought into focus the critical role our intestines play in our overall wellbeing. The intestine is an important part of our digestive system (gut) as most of the gut microbiota resides in the intestines. 

Amidst the many functions that intestines perform, the role played by our gut microbiota is most intriguing.  

Read on to know more about the role of gut microbiota in our overall health!

What is Gut Microbiota and Why is it Important?

The gut microbiota is a complex community of billions and billions of microorganisms from several different species that cohabit in the digestive tract of humans. Our upper digestive tract contains a relatively low concentration of microbes. Most of the microbes in the gut microbiota are found in our intestines.

An Irish study conducted by a team of scientists from the University College of Cork and published in Molecular Endocrinology says the so-called bacterial flora, or microbiota, acts like a virtual endocrine organ, releasing a series of chemical mediators in the bloodstream that are able to influence the activity of distant organs, starting from the brain. What’s even more amazing is that the microbiota does it in a way that is unique to every individual.

Food and the Gut Microbiota

The gut flora inside our intestines is a complex ecosystem comprising numerous colonies of bacterial species. And much like how a living entity grows and evolves conditioned by its environment, gut flora inside a human body adapts to its environment.  In short, what we eat and how we conduct our lives affect the quality of the bacterial flora and, consequently, our health.

How Healthy are Modern Food Habits for the Gut Microbiota?

Our widespread food style these days is mainly based on the consumption of industrial bakery products such as bread, cakes, pizza, etc. Although these may have a relatively significant fiber content, they are scarce in nutrients. This can affect the health of our gut microbiota and even destabilize it.

Moreover, the genetic modifications of the 1970s have resulted in an increase in the gluten content of wheat, along with some other characteristics. However, this disproportional increase in gluten content has resulted in an overall decrease in the nutrient content of wheat. This is once again harmful to the intestine and the gut microbiota.

Many regard rice as a miraculous health food. However, that may not always be the case. Rice can have a positive impact on the intestines only if it is whole-grain and organic.

Non-Vegetarian Food Habits and the Gut Microbiota

Animal meats were once consumed only occasionally, but modern dietary habits have made the consumption of meat quite regular. Although adopting a non-vegetarian lifestyle is not a health concern in itself, consuming too much meat can adversely affect the gut microbiota.    

A project funded by the Department of Biotechnology, Govt. of India, revealed that the relative differences in the concentrations of microbial species in the gut vary significantly in vegetarian vs. non-vegetarian adults. Firmicutes (34%) dominated over Bacteroidetes (15%) in healthy vegetarians, whereas the reverse was true for non-vegetarians (Bacteroidetes 84%, Firmicutes 4%). Patients with colon cancer and inflammatory bowel disease (IBD) also had higher percentages of bacteria (55% in both) as compared to firmicutes (26% and 12%, respectively).

Although modern science still doesn’t completely understand how the relative abundance of different microbial colonies affects the overall health of the gut, an increasing body of evidence is suggesting that disproportionately higher percentages of some bacterial species have detrimental effects on human health.

An excess of proteins isn’t the only deterrent to having good gut health. A diet rich in fats has a similar effect on the microbial diversity of the gut microbiome. Eating too many fatty foods favors the disproportional growth of a few fat-metabolizing microbes, killing off other essential colonies.

Therefore, the consumption of excess proteins and fats should be controlled. Stagnant wastes in the intestines damage the intestinal mucosa, causing abrasions and infected ulcerations.

Returning to the main theme, it can be deduced that the mediators poured into the bloodstream are dangerous for the whole body when the gut microbiome is imbalanced.

How to Improve our Intestinal Health?

There are foods that we can consume regularly to improve intestinal functioning.

The Essentials

Adequate water intake, a nutrient-rich diet, toned muscles, and good circulation are some of the essentials that keep the intestines healthy and happy.

Choose Organic Foods

You should also choose organic products and avoid conventional crops as much as possible. We conventionally use pesticides and other harmful chemicals to grow our crops. These chemicals adversely affect the gut microbiota. 

Respect Plant Seasonality

An important principle is to respect the seasonality of plants. Enjoy seasonal fruits and vegetables as much as possible. 

Origins Matter

Even the origin of the foods should not be overlooked. There are several nations with less restrictive food laws. They flood the supermarkets with fruits and vegetables, which are just aesthetically pleasing, without paying close attention to the health benefits or hazards they might pose.

Your Gut Loves Dietary Fiber

We can find beneficial fibers in oats, raw artichokes, and whole-grain cereals. Sorghum and white corn (not the yellow variety) are very rich in fiber and are also gluten-free. So, you can consume them every day! Oats are an excellent source of fiber, which is very useful for regularizing intestinal functions.

Cabbages Are Great for Detox!

Cabbage has heavy metal-capturing (chelating) and detoxifying actions. This is particularly useful as heavy metals can interfere with our metabolic pathways and cause a variety of serious health disorders. It would be a good idea to consume organically cultivated cabbages at least three times a week.

Prevent Stagnation in your Intestines

It is important for the food and waste materials in your intestines to keep moving. Stagnation can lead to a wide range of health issues. Buckwheat, linseed, and chia seeds are rich in nutrients and help maintain proper movement of food and waste in your intestines.

Scientists are still uncovering how deep the connection between our gut and our health truly is. However, one thing is clear: a healthy intestine pave the way for a healthy you. Follow the tips highlighted in this article to keep yourself and your gut microbiota happy!