Maintaining a healthy gut is essential for overall health and immunity, and consuming junk food can be detrimental to our gut bacteria. Our gut is filled with tens of trillions of microorganisms, including at least 1,000 different species of known bacteria with more than 3 million genes. One-third of these bacteria are common among people, while the rest are specific to each person.
Why a healthy gut matters
Beneficial bacteria, such as those belonging to the Bifidobacterium and Lactobacillus genus, are crucial for gut and overall health. They help maintain an acidic intestinal environment and protect us from harmful bacteria, parasites, and yeasts. In addition, gut bacteria:
- Assist with digestion in the stomach and small intestine;
- Contribute to the production of vitamins B and K;
- Fight harmful microorganisms;
- Support the immune system by providing a barrier against pathogens;
- Impact the brain via the gut-brain axis, influencing mood and emotions.
A lack of beneficial bacteria can lead to an alkaline colon, which allows harmful bacteria to thrive and cause fatigue, brain fog, and leaky gut syndrome. This condition occurs when pieces of bacteria enter the bloodstream and leads to low-grade inflammation involved in obesity, heart disease, and other health challenges.
Diet and gut health
Our diet is the most significant influence on gut bacteria and its health. The Standard American Diet (SAD), which is rich in processed and junk foods (e.g., fast food, chips, candy, donuts, and sodas), offers little nourishment for gut bacteria. Instead, a diverse variety of foods are needed to maintain a healthy gut.
Prebiotics, found in vegetables and other fiber-rich foods, nourish the beneficial bacteria in our gut. Microbiologist Justin Sonnenburg of Stanford University recommends consuming as many high-fiber fruits, vegetables, and legumes as possible. He also advises including vegetables like garlic, celery, and onions in our diet, as they contain inulin – a preferred food of Bifidobacterium.
How to promote gut health
To support gut health, we must consume whole, natural foods that provide fiber and other nutrients. Fruits, vegetables, legumes, and other unprocessed choices are crucial. Another approach is to include foods that provide beneficial bacteria – such as yogurt, kefir, tempeh, and fermented vegetables – in our diet.
Taking a high-quality probiotic supplement can also help maintain gut health. These supplements contain various beneficial bacteria that tackle different tasks and can help fight harmful bacteria. They are essential in replenishing the loss of beneficial bacteria due to illness, stress, the use of medications, and exposure to environmental toxins.
Probiotics can aid in weight loss, boost the immune system, reduce the risk of colds and flu, and help alleviate symptoms related to ulcers, diarrhea, inflammatory bowel disease, and irritable bowel syndrome.
In summary, to ensure a healthy gut, it’s crucial to avoid junk food, maintain a balanced diet, and consume foods containing beneficial bacteria, such as yogurt and fermentation vegetables, alongside taking a high-quality probiotic supplement.
