The human body requires nutritional healthy foods to provide energy for each component, like the muscles and tissues to move around. The gut system takes the nutrients and transports them to the different organs, systems, and body parts that need these nutrients to function correctly. The gut system is also in communication with the brain and the immune system, where they send information to each other back and forth and help the body stay healthy. When chronic issues start attacking the gut system, they can throw the body off course by causing inflammation, an overflow of gut bacteria, and other gut issues that can affect the gut and the body. Today’s article looks at how finding the proper diet can help the gut microbiome and the body and how different dietary components affect the gut microbiome. Referring patients to qualified, skilled providers who specialize in gastroenterology treatments. We guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is critical for asking insightful questions to our providers. Dr. Jimenez DC provides this information as an educational service only. Disclaimer
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How Does A Diet Help The Gut?
Have you been feeling low on energy throughout the entire day? Have you felt inflammatory symptoms like acid reflux or IBS occurring in your gut? Or have you felt that you could be sensitive to your favorite type of food? When experiencing these symptoms constantly, it happens to affect your gut microbiome. Numerous factors can influence the gut microbiome; some are good while others are bad. One of the good influences for a healthy gut microbiome is a nutritional diet. A diet plays a massive role in the gut microbiota as it helps determine the gut’s composition and changes. Since diets have the most powerful influence on gut microbial communities in healthy human bodies, research studies have found gut microbiota is considered a dynamic system. Incorporating the proper diet can have a significant influence.
Since about 75% of the food in a typical Western diet is limited or has no beneficial nutrients to the microbiota in the lower gut, most of it is explicitly comprised of refined carbohydrates that are already absorbed in the upper GI tract. After the food has been consumed, it will eventually reach the large intestines containing only small amounts of the necessary minerals and vitamins to maintain the gut microbiota. Additional research studies have found that since various dietary patterns do correspond with gut microbiota composition, it is up to the person’s habits to see what works for them and what doesn’t when it comes to eating healthy.
How Does It Impact The Body?
Research studies have mentioned that with the many microorganisms in the GI tract, having a proper diet with the right amount of nutritional food group can help modulate and influence the microbial body profile. Let’s say, for example, that two different groups ate meat, eggs, and cheese for one day and switched to whole grains, vegetables, and legumes the next day. What happens is that within about 1-2 days, there were significant alterations in the gut microbiome that were measured by 16S rRNA sequence in both groups. The microbial activity mirrors the differences between herbivorous and carnivorous diets, and it reflects the trade-offs between carbohydrate and protein fermentation in the body. Other research studies have also mentioned that long-term nutritional habits are fundamental for a person’s health status and how it shapes their gut microbiota.
What Role Does The Gut Play In A Healthy Diet-Video
Have you been trying to eat healthier? Do you feel sluggish and lose energy quickly? Have you experienced food sensitivity from your favorite type of food? The video above explains how the gut microbiome play’s its role when a person eats healthier. Since various nutritional diets do go together with the gut microbiota, it is essential to know that incorporating healthy foods into the gut can provide the necessary vitamins and nutrients for the rest of the body. When bad choices influence lifestyle habits, it becomes challenging to get the motivation to reset the body and incorporate the beneficial nutrients the body needs. Unhealthy habits can also affect the gut by causing inflammation and other gut issues that can cause a person to be under constant stress and pain. By figuring out what causes these issues and eating the necessary foods filled with nutrients like vitamins and minerals, the body and the gut can begin to heal themselves properly.
The Dietary Components That Affect The Gut
Since the gut microbiota is responsible for influencing the body, it is essential to know which components are being digested in the gut that can directly affect a person. Since research studies have found that a healthy diet is one of the critical modulators that directly influences the gut microbial composition by thoroughly changing the biological process of fermenting the nutrients and impacting the intestinal barrier functions. Increased fruits, vegetables, and higher fiber consumption are associated with high gut bacteria richness. Additional research has provided that the diverse population in the gut microbial can even mediate the beneficial effect of fermenting the dietary fibers to produce SCFAs (short-chain fatty acids) to reduce inflammatory effects in the gut. Other nutritional components that can affect the gut include:
- Plant Foods
- Polyunsaturated Fatty Acids and CLA (proposed)
- Soluble Fiber/Resistant Starch (Microbiotaaccessible carbohydrate =MACS)
- Cultured and Fermented Foods
Incorporating a healthy diet can provide a beneficial influence on the gut microbial system. When unwanted factors like a poor, unhealthy diet, stress, and gut issues begin to affect the body, it can cause the person to be in pain and affect their overall health. Making small changes can have a massive impact on the individual when trying to become healthier and take back their life. When incorporating whole foods, the body will begin to heal itself properly, and the individual will have more energy in their health and wellness journey.
Conlon, Michael A, and Anthony R Bird. “The Impact of Diet and Lifestyle on Gut Microbiota and Human Health.” Nutrients, MDPI, 24 Dec. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303825/.
Ferraris, Cinzia, et al. “Gut Microbiota for Health: How Can Diet Maintain a Healthy Gut Microbiota?” Nutrients, MDPI, 23 Nov. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700621/.
Hills, Ronald D, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients, MDPI, 16 July 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/.
Leeming, Emily R, et al. “Effect of Diet on the Gut Microbiota: Rethinking Intervention Duration.” Nutrients, MDPI, 22 Nov. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950569/.
Moszak, Ma?gorzata, et al. “You Are What You Eat-the Relationship between Diet, Microbiota, and Metabolic Disorders-A Review.” Nutrients, MDPI, 15 Apr. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230850/.
Rinninella, Emanuele, et al. “Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition.” Nutrients, MDPI, 7 Oct. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835969/.
The information herein on "How To Modulate The Gut Microbiome With Food" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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