What do you need to know about gut microbiome?

Microbiome is the community of microorganisms present in various parts of your body such as gut, skin, mouth etc. Microbiome especially residing in your gut has significant health impacts.

The American College of Gastroenterology (ACG) emphasizes the significant role of the gut microbiome in maintaining overall gastrointestinal health. Here are some key points they highlight:

Digestive Health: The gut microbiome aids in the digestion of food and the absorption of nutrients. It helps break down complex carbohydrates and fibers that the human body cannot digest on its own.

Immune System: A healthy microbiome supports the immune system by preventing the growth of harmful pathogens and promoting the development of immune cells.

Disease Prevention: Imbalances in the gut microbiome are linked to various gastrointestinal disorders, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even colorectal cancer.

Mental Health: Emerging research suggests a connection between the gut microbiome and mental health, often referred to as the gut-brain axis. Changes in the microbiome can influence mood and cognitive functions.

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Maintaining a healthy gut microbiome is crucial for overall digestive health. The American College of Gastroenterology (ACG) offers several recommendations to support a balanced gut microbiome:

Diet: Consume a diverse range of foods, especially high-fiber foods like fruits, vegetables, whole grains, and legumes. These foods promote the growth of beneficial bacteria.

Probiotics and Prebiotics: Include probiotic-rich foods such as yogurt, kefir, and fermented vegetables, as well as prebiotic foods like garlic, onions, and bananas. Probiotics introduce beneficial bacteria, while prebiotics feed them.

Limit Antibiotics: Use antibiotics only when necessary, as they can disrupt the balance of the gut microbiome by killing both harmful and beneficial bacteria.

Avoid Excessive Sugar and Processed Foods: High sugar and processed food intake can negatively impact the gut microbiome by promoting the growth of harmful bacteria.

Stay Hydrated: Drinking plenty of water helps maintain the mucosal lining of the intestines and supports the balance of good bacteria.

Regular Exercise: Physical activity can positively influence the gut microbiome by increasing the diversity of beneficial bacteria.

Manage Stress: Chronic stress can negatively affect the gut microbiome. Practices like meditation, yoga, and adequate sleep can help manage stress levels.

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