That gut feeling
A healthy gut is not only crucial for good digestion but also influences overall health. Consuming good bacteria in the form of cultured milk drinks and fermented food will help promote a healthy digestive system, writes Meera Murugesan
WE all have days when the simple act of eating results in a “battle” in the stomach.
After each meal you feel gassy, bloated, constipated or suffer from heartburn. A healthy gut has “good bacteria” that aids in digestion but for many of us, years of bad eating, poor lifestyle choices and even the over-use of antibiotics have led to “bad bacteria” taking hold of our gut.
The “good guys” have been overpowered, so to speak, and we suffer as a result. For some people, these symptoms are temporary while for others, it’s a long-term problem.
GUT INSTINCT
A healthy gut is not only crucial for good digestion but studies are increasingly showing that it can also play a role in boosting the immune system, improving metabolism, influencing weight gain, improving brain function, allowing us to sleep better and even have more healthy skin.
The crucial message is that gut health influences overall health.
Being one of the largest systems in our body, the gut not only digests food and absorbs nutrients but is also a major part of our immune system, explains Gurdip Kaur, dietetic and food services manager at Beacon International Specialist Centre Sdn Bhd.
Without a healthy digestive system, one may suffer from malnourishment and even major diseases and it generally takes no more than a few simple changes in our diet and lifestyle to keep our digestive system healthy and working efficiently.
This includes gaining an understanding of how our digestive system works and how to prevent common gut problems.
“Your gut processes food and absorbs nutrients, hence what you eat and how you eat is very important,” says Gurdip.
She adds that it’s crucial to avoid “gut trouble makers”. In other words, dietary habits which wreak havoc on our gut.
Over-consumption of coffee and carbonated drinks or regular consumption of food that contains additives and preservatives or pesticides has been linked to gut problems.
A diet high in sugar or processed food is bad for the gut but is very common these days as more and more people look for quick, easy, meal options rather than cooking from scratch.
Bad bacteria literally “feeds” on sugar and refined carbohydrates so it’s no surprise that our modern diet is one of the main culprits for poor digestion, compared to the past when people ate simple, healthy, home-cooked meals.
The over-use of certain drugs these days, especially steroid or hormonal-based medication, is also believed to be a contributing factor.
Gurdip says it’s also important to stay active and maintain a healthy body weight because obese or overweight individuals experience more digestive disorders so staying within a reasonable body mass index should be a priority.
Regular health screenings also help so one should stick to scheduled tests and never put them off.
Stress, one of the drawbacks of modern life, is another major factor in influencing gut health so taking steps to reduce stress in daily life will result in positive changes.
Gurdip explains that age is also a factor. As we get older, we tend to have less good bacteria in our gut.
“Elderly people, for example, do tend to have less good bacteria in their gut so their digestion is not as good as their younger days and they are more prone to falling ill.”
Some people, on the other hand, may struggle with digestive problems simply because it runs in their family.
BALANCING THE SCALES
One way to counter the effects of bad bacteria is to add a probiotic supplement to our daily diet or to regularly consume certain fermented foods which naturally provide good bacteria for the gut.
The consumption of probiotics has become routine for many individuals today, including young children.
More and more people are starting to realise the benefits of adding good bacteria to their gut.
Gurdip explains that probiotics are good bacteria that one can consume to impart health benefits to the gut and it can be obtained through cultured milk drinks and yogurt. Good bacteria will aid food digestion, boost the immune system and ward off allergies.
It’s also important to stay active and maintain a healthy body weight because obese or overweight individuals experience more digestive disorders… Gurdip Kaur
“Some people specifically use probiotics to prevent diarrhoea, gas and cramping caused by antibiotics because antibiotics kill good beneficial bacteria along with the bacteria that causes illness and a decrease in beneficial bacteria will lead to digestive problems.”
It is believed that even one course of antibiotics may affect gut health for up to four years and antibiotic use is widespread today.
Gurdip says taking probiotics will help replace lost beneficial bacteria.
But when it comes to choosing a probiotic supplement, one must always opt for a registered or approved product and check on the type and amount of good bacteria that it offers. This will ensure one gets the most benefits.
There are many different groups of good bacteria including lactobacillus and bifidobacterium but within these “families”, there are also specific strains, each of which perform different tasks.
One must obtain the right strain or strain combination to feel the beneficial effects. And how much good bacteria a probiotic supplement contains should also be a criteria for selection.
Generally, 10 million and above per serving is the minimum requirement and the more the better. Having a supplement that provides both prebiotics and probiotics is also advisable. Gurdip says prebiotics help the good bacteria in our gut to grow and flourish.
When it comes to children, probiotics are safe for consumption but giving it to them in the form of drinks rather than tablets is preferable as this leads to better absorption.