The gastrointestinal (GI) tract encompasses the mouth, esophagus, stomach, small intestine, large intestine and anus. When food travels through the GI tract and is digested, nutrients are absorbed through the walls of the gut in order to be transported to the bloodstream. The gut microbiome, which houses millions of microorganisms, plays an important role in digestion. Moreover, the gut microbiome is linked to brain, immune, heart, and lung health. Therefore, in order to build good bacteria and strengthen the lining of the gut, it is important to integrate a nutritious and well-balanced diet - not only to prevent gastrointestinal disease, but also other conditions directly linked to other organs of the body.
For example, a healthy diet consists of sufficient water intake, and foods rich in unsaturated fats, complex and unrefined sources of carbohydrates, lean protein, and essential vitamins and minerals. Prioritizing the consumption of whole-foods and avoiding processed and packaged food is critical. Fiber, especially soluble dietary fiber, is one of the most important nutrients for the gut microbiome as it has a “high fermentation efficiency” and feeds the good bacteria in the intestine. Sources of soluble dietary fiber include beans, seeds, fruits, and vegetables. However, gut dysbiosis, an imbalance of microorganisms and their diversity, is linked to various chronic and inflammatory diseases. This imbalance can contribute to the permeability of the gut, in which microbes can leak through the epithelial barrier of the intestine and into the blood circulation, impacting other organ structures. Preventative measures such as consuming nutritional foods, taking probiotics, and undergoing a fecal transplant can help restore a balanced and healthy gut microbiome. It is important to note that each individual has a unique makeup of their gut microbiome due to differences in environment, genetics, and daily choices, so understanding what may work best for you is important. For example, individuals who have a high dietary fiber intake have increased levels of Prevotella in the gut microbiome. Individuals who have less of this bacteria may find it more difficult to lose weight.
The connection between the gut and the brain is bidirectional, in which signals are passed to and from the digestive tract and central nervous system (CNS). The Enteric Nervous System (ENS) is comprised of millions of nerve cells lining the GI tract. The nerves in the gut communicate with the brain in the CNS via the vagus nerve. The microbes in the gut can produce or assist in producing neurotransmitters, such as dopamine and serotonin. Researchers have shown that such processes in the gut microbiome are linked to mood, mental health, and memory. For example, researchers have observed patients with irritable bowel syndrome who have acquired mental health disorders, such as anxiety. Additionally, there has been ample evidence regarding the correlation between the gut microbiome and stress. Stress and depression can reshape the composition of the bacteria in the gut, and the gut microbiome can also release toxins and metabolites that can elevate levels of cortisol, a steroid hormone associated with stress. In fact, a recent research study showed that consumption of probiotics could potentially reduce the risk of Alzheimer’s Disease and stress. Therefore, consuming a healthy, well-balanced and nutritional diet is important in not only caring for digestive health, but also mental health to avoid the risk of chronic diseases. Additional preventative measures for protecting mental health include exercise, meditation, yoga, and regular sleep as these activities are associated with enriching the microbiota diversity and enhancing the number of beneficial microbiota.
Good bacteria strengthens the walls, which acts as a barrier against pathogens, of the gut. The gut microbiome regulates the immune system, in which certain bacteria can activate or suppress inflammation. A lack of good bacteria and an overabundance of bad bacteria can compromise the wall and increase the susceptibility of harmful pathogens from the gut entering the bloodstream. Therefore, the gut microbiome can influence the onset of various conditions in the body, including allergies and asthma.
Cigarette smoking, particularly nicotine, heavy metals, volatile organic compounds, and polycyclic aromatic hydrocarbons, has shown to negatively influence the composition of the gut microbiota. Potential mechanisms of the gut-lung and gut-heart axes have been explored as an increased prevalence of intestinal diseases have been observed in patients with chronic lung and cardiovascular diseases.
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