You are what you eat: Understand the importance of the gut microbiota

It is not news to anyone that our health is directly related to the type of food we have. People who have a low-variety or nutrient-poor diet will certainly be more likely to develop diseases or other conditions that are detrimental to their health than those who are concerned about what they eat. That’s why even the phrase “you are what you eat” makes sense.

Food is directly related to health because of what is called the gut microbiota. This term refers to the group of microorganisms (such as bacteria, fungi and protozoa) that live in the gut in harmony with the individual’s body, previously known as the “intestinal flora”.

In this text we will understand How can diet directly affect the gut microbiota and thus a person’s health?. Additionally, we’ll share some tips that can help you improve your diet and overall health.

But remember: This text does not replace the need to seek out a qualified professional if you are dealing with health issues.

What is the gut microbiota?

Microbiota is a scientific term used to refer to a set of organisms living in the human body. This includes a wide variety of bacteria, fungi, viruses and other single-celled microorganisms that can live on the skin, mucous membranes and elsewhere in the body.

The gut is one of the most populated microbial habitats in the world. Therefore, the gut microbiota is the term used to refer to the organisms that live in the last part of the human digestive tract and play a crucial role in your health.

Importance of gut microbiota

Although it may seem strange that these microorganisms are found in the gut, it is not something we want to avoid. In fact, the gut microbiota plays an important role in various systems of the human body, such as:

• regulation of the immune system;
• Metabolism and absorption of nutrients;
• Helps break down and digest food;
• Production of essential fatty acids;
• Synthesis of vitamins and other nutrients;
• Helps regulate appetite and feeling of fullness;
• It affects behavior and mood.

How to maintain a healthy gut microbiota?

As we have seen, the gut microbiota is an essential component for maintaining health. Worrying about it is a smart way to prevent diseases (like irritable bowel syndrome) and strengthen the body against attacks that can harm itself.

There are a number of behaviors you can adopt or abandon to maintain a healthy gut microbiota, such as:

• Improve nutrition (more details below)
• Do physical exercises
• Drink water
• avoiding stress

When it comes to dieting, there are certain foods that those who want to have a healthier gut microbiota should avoid, such as fried foods, fast foods, and highly processed products (like sausages, canned foods, or foods with a lot of coloring). ).

It is also recommended to bet on foods such as fruits, vegetables and legumes in general. A more natural diet tends to be richer in fiber, a carbohydrate that also aids in the healthy composition of the gut microbiota.

Some highly recommended foods are:

• Bean
• Soy
• Egg
• kefir
• chlorella
• Banana
• Chickpeas
• Oat
• Garlic
• Onion
• Artichoke
• Chicory
• yogurt
• whole foods

Diseases related to gut microbiota

Neglecting the gut microbiota, as it is closely linked to health, can lead to a number of diseases in the body. Inflammatory diseases are quite common, especially when linked to the use of antibiotics, dietary changes, and the use of treatments such as chemotherapy to fight cancer.

When there is an imbalance of bacteria in the gut, we say that the patient has a clinical condition called dysbiosis. The most common symptoms in this condition are nausea, diarrhea and abdominal distension, gastrointestinal problems and very common complaints in those with inflammatory bowel diseases (IBDs) such as ulcerative colitis and Crohn’s disease.

However, research also shows that the gut microbiota is closely linked to other diseases such as:

• type 2 diabetes
• obesity
• not enought feeding
• Hypertension
• cardiovascular diseases
• autoimmune diseases
• Ulcer
• Alzheimer’s
• Depression
• Autism
• multiple sclerosis
• some types of cancer

Based on all this, we can see that paying attention to the gut microbiota is essential for health. Taking care of food is one of the main factors that can affect the balance of intestinal organisms, but it is not the only factor. Having a generally healthy life, doing physical exercises and avoiding stress on a daily basis are also effective ways to avoid problems with the gut microbiota.