In recent years, the gut has become a major focus for research on overall health due to its invaluable microbiome of bacteria that play several important roles in various areas of our well-being. One personal example of gut bacteria’s significance was my own experience with digestive issues. A severe Clostridium difficile (c. diff) infection due to taking two back-to-back rounds of antibiotics for a resistant sinus infection left me with dysbiosis in my gut. By using probiotics and avoiding antibiotics when not crucial, I have slowly improved.
Research has discovered that dopamine, which regulates mood and was once thought to be produced only in the brain, is actually also produced in the gut. This new information connects the health of our gut with our mental health. Furthermore, a study in the journal Cell Host & Microbe revealed that gut bacteria play a crucial role in the development of innate immune cells, such as macrophages, monocytes, and neutrophils. These white blood cells are critical for providing the first line of defense against invading pathogens.
In addition to this, scientists in Sweden recently found that human intestinal flora regulates the levels of the body’s main antioxidant, glutathione, which fights various diseases. Regarded as the mother of antioxidants and a “key survival” antioxidant, these latest findings may contribute to the development of probiotic-delivery foods, shedding light on the metabolic processes behind diseases, such as type 2 diabetes.
According to study co-author Adil Mardinoglu, a systems biology researcher at Stockholm’s KTH Royal Institute of Technology, “Gut microbiota regulates your glutathione and amino acid metabolism — not only in the small intestine but also in the liver and the colon.” As decreased levels of glycine and other amino acids have been linked to type 2 diabetes, non-alcoholic fatty liver disease, and other metabolism-related disorders, further research into microbial amino acids in the human gastrointestinal tract could provide insight into how these diseases develop.
So, what does this mean for you? By focusing on maintaining a healthy gut, it may prove to be the single most important organ in keeping you healthy and free of diseases. In addition to taking a probiotic supplement, consider adding the following probiotic foods to your diet:
- Live-cultured yogurt: Choose a live-cultured yogurt made from grass-fed dairy, and avoid those high in sugar to get the full benefits.
- Fermented kefir: Similar to yogurt, kefir is a fermented milk product that contains even more probiotics for an extra gut health boost.
- Sauerkraut: Fermented cabbage is rich in beneficial probiotics and a great addition to your diet.
- Kimchi: An Asian specialty, kimchi is made from fermented vegetables and a variety of spices, making it a probiotic powerhouse.
- Kombucha: This fermented black or green tea beverage originates from East Asia and is a flavorful probiotic-rich option.
- Goat’s milk: Easier to digest than cow’s milk, goat’s milk is high in probiotics, including thermophilus, bifudus, and lactobacilli.
- Miso: A staple in Japanese cooking, miso is made from fermented soybean, barley, or brown rice and is rich in probiotics.
- Tempeh: Made from fermented soybeans, tempeh is a great vegetarian protein source with plenty of probiotics.
- Organic dark chocolate: Some brands of quality dark chocolate are now being infused with probiotics, making it a delicious and healthy treat.
Remember, a healthy gut contributes to better mental health, a stronger immune system, and a defense against various diseases. By incorporating probiotics into your daily life, you’re taking a major step toward better overall health and well-being.
