What to know when social media goes for your gut | Bengaluru News

Bengaluru: Thanks to social media algorithms, gut health has begun to dominate conversations. From simple discussions around nutrient absorption and digestion, gut health is now perceived as a key factor impacting total well-being of the body. Gut health primarily comprises the digestive system, including the small intestine, stomach and large intestine. The gut is home to trillions of bacteria, which support digestion. The gut microbiome, which has several microorganisms, is a complex ecosystem. The key gut health benefits are better digestive efficiency, metabolic assistance and immune system modulation, a reason why gut health experts are as popular as movie stars with millions of followers. The gut-brain axisThe two-way communication between the gut and brain is dubbed the gut-brain axis by researchers. This communication network is intricate, operating through multiple channels, including neural pathways, hormonal signals like cortisol and serotonin, immune messengers such as cytokines, and chemical compounds produced by gut microbes. “A study published in EMBO Molecular Medicine shows that microbial metabolites, especially indoles (a type of molecule produced by gut bacteria), are very important for controlling brain activity that is linked to anxious behaviour. People who did not have helpful microorganisms acted more worried because their brains were not working right in places that control fear and anxiety,” says Dr John Abraham, assistant professor of Department of Family Medicine, St John’s National Academy of Health Sciences, Bengaluru.Gut health plays a key role in ensuring the mental well-being of an individual, says Dr K Hemanth Kumar, consultant, Manipal Hospital Old Airport Road. “Gut microbiome produces neurotransmitters like serotonin, which are essential in managing mood swings, anxiety and stress levels,” he says. About 90% of the body’s serotonin, one of the four ‘happy hormones’, is produced in the digestive tract, primarily by specialised cells called enterochromaffin (EC) cells located in the lining of the gastrointestinal tract. Factors affecting gut healthPoor dietary habits can single-handedly hurt your gut health. Dr Hemanth says ultra-processed and saturated food items laced with additives and unhealthy fats are to be completely eliminated from our plates. Diets dominated by refined sugars and processed foods induce dysbiosis (an imbalance in the microbial communities), trigger inflammatory immune responses and reduce microbial diversity. Similarly, chemical contaminants are also considered harmful to gut health. The presence of pesticides, food additives and industrial processing agents disrupt microbial equilibrium in the gut by destabilising key biochemical components like sulphur, phenolic and ester molecules, making the gut more susceptible to inflammation. Exposure to antibiotics, sociodemographic surroundings and social dynamics are the other factors that can affect the microbiota. Fibre is the king & queenIt’s a no-brainer that proper dietary practices must be followed to maintain good gut health, but then it’s the hardest part too for any population struggling to resist junk and fast food. “The cardinal rule is to incorporate fibre-rich and plant-based food into daily diets. Nutritional scientists recommend plant-derived foods such as vegetables, fruits, whole grains and legumes, which help develop a diverse and balanced microbial ecosystem in the gastrointestinal tract. This helps the body absorb nutrients more efficiently and regulate hormones, inflammation, mood, behavioural patterns and immunological function more effectively,” says Dr John. In addition, fermented foods are also a great source of probiotics. “Consuming grass-fed red meats and pasture-raised poultry with fibre-rich foods is also found to be beneficial for maintaining good gut health,” adds Dr John.Stress impacts gut microbiomeThe gut-brain axis now explains how the gut microbiome affects stress-related illnesses. Chronic stress can make the gut microbiome less diverse by 40%, which can induce more inflammation and changes in behaviour, such as anxiety and depression-like symptoms.What are prebiotic compoundsWhile probiotics are living strains of bacteria that add to the population of good bacteria, prebiotics are specialised plant fibre that act as food for the good bacteria. Prebiotic-rich foods include leeks, onions, garlic, asparagus, whole wheat, beans, bananas, oats and soybeans. The inclusion of 5 to 8g of plant-derived prebiotics in diet every day is recommended by experts to enhance gut microbiota diversity.Workout and gut health Regular physical activity elicits favourable alterations in microbial composition, notably raising the level of n-butyrate, which protects the gut from inflammatory bowel illness and colon cancer. “Research has shown that exercise changes the microbiome in a way that is not affected by nutrition,” says Dr John. For example, the more distance you run, the better the gut microbial balance will be.