Bacteria are the single cell creatures. However, they don’t work alone. They live in colonies. In our stomachs they are present in large numbers deciding pretty much everything about our lives, albeit without our knowledge. How we eat, how we sweat, how we smell, how we sleep and even how we recreate are all decided by the bacteria in our stomach. There is more flora and fauna inside our stomach than we can ever imagine. Also, how diversity decides the health of any place, so it is, in our gut. There are 3 trillion bacteria living inside our gut.
Like our fingerprints, our gut microbiota also differs. Things like natural birth or caesarean birth also determines and makes a whole lot of difference. Skewed proportion of different gut bacteria is seen in people suffering from obesity, diabetes, autism, digestive problems etc. In short, if something goes wrong with our gut microbiota, something definitely goes wrong with us. Each one of us is an entire ecosystem.
If gut bacteria is so important then why don’t most people know about it or work on making it a fabulous, thriving colony for bacteria. Simply because even now, most people are not aware of it and not just that, we do not know what food is liked by gut microbiota.
So here’s a list of things for good gut bacteria:
- Variety is the key – There are hundreds of species of bacteria in our intestines, each of which play a specific role in health and require different nutrients for growth. That is why need to feed it variety. For example, instead of having wheat everyday, we can have millets, buckwheat, oats, bran, rice and various kinds of rice in our weekly diet. Have variety of fruits, veggies, grains everyday. Our gut microbiota will absolutely love it!
- Plant based diet – Fruits and vegetables are the best sources of nutrients for a healthy microbiome. They are high in fibre, which our body can’t digest. However, certain bacteria in our gut can digest fiber, which stimulates their growth. That is why, psyllium husk mixed with apple vinegar cider in a glass of water is such a wonderful drink! Okra, apples, all fruits, legumes, beans are very high in both soluble and insoluble fibre and is very healthy for the healthy gut.
- Fermented food- fermented food contains beneficial probiotoc. Yogurt for instance is rich in lactobacilli, a type of bacteria that can benefit our health. Lactobacilli produce a array of vitamins including vitamin B12. It also gives rise to folic acid, niacin, vitamin K and even certain antibiotics
- Prebiotics – Prebiotic helps good bacteria in our guts to thrive. For pro-biotics to work, there has to be good prebiotoc entering our systems. Prebiotic is food for probiotic. Okra, artichokes, flaxseeds are some great prebiotics. Certain prebiotics have also been shown to reduce cholesterol levels, obesity, type 2 diabetes etc. My favourite is boiled rice soaked in water overnight to be had first thing in the morning. A fresh start to a healthy gut!
- Breast feeding -Breast feeding also helps in tilting it in the favour of good bacteria. Instances of less infections and stronger immune system are more in case of breast fed children.
Poor nutrition, too much use of antibiotics, low fibre food, packaged food, excessive cleanliness or use of sanitizers can weaken the population of good bacteria and cause long term problems. Disrupted microbiome can lead to many diseases in the body including some serious ailments.
It is very important to have a good gut health. The problem arises when the ratio between good and bad bacteria gets skewed. When the ratio is good then there is good gut health, proper absorption and assimilation of food and good bowel movement. It shows in the way you talk, laugh, feel, behave and live your life. Your gut is your universe. Take good care of it and it will take very good care of you. I promise!
Healthy We 