Bad Gut Bacteria: Treatments to Improve Digestive Health and Wellness

What Are Bad Gut Bacteria?

Like the example said earlier, picture your gut as a neighbourhood. In an area filled with good and law-abiding citizens (that is, good bacteria), everything operates smoothly and harmoniously. 

However, as soon as bad bacteria start invading, all of it begins to crumble. They start to break apart structures (aka your gut lining), start pollution (toxins), and put a lot of strain on the good bacteria.

Such microorganisms, termed bad gut bacteria, are extremely harmful as they can disrupt the balance of your microbiome. They overpower good bacteria in your body, produce toxins, and even cause inflammation, which can lead to major health problems.

Common Causes Of Gut Dysbiosis

• Inappropriate dieting, such as consuming too much sugar along with processed foods that are unhealthy, will create tremendous gut imbalance. This will allow the progression and domination of the bad bacteria.
• Excessive intake of antibiotics or other medication. Antibiotics don’t just kill the bad guys—they also wipe out the good bacteria, leaving your gut defenceless.
• Digestive issues caused by chronic stress. Stress alters the gut, allowing harmful bacteria to thrive more easily.”
• Insufficient physical activity—too little exercise leads to constipation. When your guts slow down, the food in your body stays longer, creating an ideal atmosphere for bad bacteria to flourish.
• Not sleeping enough produces an imbalance of gut flora. Your intestinal tract has its own circadian rhythm, just like your sleep pattern. When someone sleeps poorly, the balance in the gut flora worsens.
• Illness or infections that affect the health of your intestines. Certain infections may bring in more bacteria that can kill the existing good and beneficial bacteria.

Did you notice that after going through a stressful phase or taking antibiotics, your gut feels a bit off? That’s dysbiosis!

Symptoms of Bad Gut Bacteria Overgrowth

Your gut tells you everything, including whether you are feeling unwell. Just like in a vehicle, it sends warning signs in the form of symptoms. If you ignore a warning sign, it can cause further issues down the road.

Some of them include:

• Excessive gas and bloating are abdominal discomforts. If your stomach feels like a balloon set to burst, bad bacteria may be fermenting your food too much.
• Diarrhea or constipation. Bad bacteria mess with your digestion, either speeding it up or slowing it down.
• Food intolerances: do dairy or gluten suddenly bother you? Your body may not be capable of breaking down complex foods anymore.
• Feeling fatigued or clouded? Bad bacteria release toxins into your bloodstream, which can make you feel tired and mentally foggy.
• Suffering from a weak immune system? Colds often? These issues are directly correlated to having poor gut health. 
• Struggling with chronic skin problems such as acne, eczema, or rosacea? Issues within the gut tend to manifest in the skin due to the close link between the two. 
• Mood swings, anxiety, or depression. Your gut produces feel-good chemicals like serotonin. If bad bacteria interfere, your mood suffers.

If you’re experiencing several of these, it might be time to take action!

Treatments to Improve Digestive Health

Considering everything discussed to this point, let’s explore how to enhance gut health. Here are a set of helpful tips to keep your digestion efficient and ensure your gut is happy.

Eat The Right Food

Your gut is similar to a garden. If you sow good seeds and manage them well, they can grow into healthy plants. But if weeds infest the garden, it can ruin everything. 

Just like that, your digestive system functions similarly as well. The foods you eat will dictate whether your gut is healthy or struggling. Let’s discuss what you should eat and what you should avoid to ensure your gut health is at its optimum!

a) Eliminate Foods That Harm Your Gut

Certain foods can encourage the growth of harmful bacteria and create digestive complications. Avoid all sugary snacks, processed foods, and artificial sweeteners such as aspartame and sucralose. These foods can disrupt the balance of the healthy and unhealthy bacteria in your gut.

b) Follow A Gut Healing Diet

The main focus should be maintaining a fresh, whole foods diet. One should consider using lean proteins, healthy fats, and a wide variety of vegetables and fruits. Such foods are crucial for the proper functioning of a healthy gut.

c) Consume More Fibres

Fibres act as food for the bacteria within your gut and assist in making bowel movements easier. Fibres are found in whole-grain foods, legumes, fruits, and vegetables. Increasing your consumption of fibre helps to keep your gut clean and working effectively.

d) Include Fermented Foods

Fermented foods contain probiotic substances that assist in restoring balance within the gut. They also make digestion incremental. Try adding yoghurt, kefir, sauerkraut, kimchi, and miso to your meals.

e) Add Prebiotic Foods

Prebiotic fibre is a special type of fibre that helps good bacteria to thrive better in your body. Foods containing prebiotics include garlic, onions, bananas, asparagus, and oats.

f) Stay Hydrated

Keeping yourself hydrated helps the digestive system break down food and remove waste from the body. Aim to drink at least eight glasses of water daily.

Utilising Probiotics

Think of having microscopic heroes within your body living in the gut, fighting against dangerous threats and dealing with everything perfectly. That’s the work of probiotics! 

They assist in balancing the bacteria within your gut and promote ease in digesting food. They assist in doing everything, but how do you obtain more of them? Let’s figure it out!

The Importance Of Probiotics

Probiotics for digestive health are ‘good’ bacteria that, if consumed, help with digestion. They lessen inflammation and help with stomach issues, making them integral defenders of gut health.

Best Probiotic Strains  

• Species of Lactobacillus and Bifidobacterium assist in digestion as a whole.  
• Saccharomyces boulardii treats gut infections and diarrhoea well.  

Choosing A Probiotic Supplement  

For the best outcome, choose a probiotic supplement that offers multiple strains and contains 10 - 50 billion CFUs.  

Address Specific Gut Problems  

Every now and then, our gut calls for certain assistance. In case of bloating, infection, or discomfort, finding the right solution is crucial. These are some of the most common gut problems and how to deal with them.  

a) Small Intestinal Bacterial Overgrowth (SIBO)  

For SIBO, a low-FODMAP diet is suggested. This type of diet limits the intake of fermentable carbs that bad bacteria love to feast on. You might also need to use antibiotics and herbal antimicrobials, and your doctor will determine the best treatment.  

b) Candida Overgrowth  

There is this form of yeast called candida that can overgrow in the gut. To avoid this, limiting sugar and refined carbs would be ideal. Some natural antifungal options are oregano oil and caprylic acid.  

c) Helicobacter Pylori Infection  

This bacteria is known to cause stomach ulcers in addition to some discomfort. Usually, it would need medical treatment consisting of antibiotics and acid suppressors.

Lifestyle Changes For A Healthy Gut

Every single aspect of your life impacts your gut, including what you eat. Daily habits like exercise, managing stress, and sleeping affect your gut health.

Let’s talk about some lifestyle adjustments that are straightforward yet effective for feeling better in your gut. 

a) Exercise Regularly

Physical activity enhances digestion and adds good bacteria to your gut. Try activities such as walking, swimming, or yoga. 

b) Manage Stress

Do what it takes to avoid stress because it is detrimental to your gut. Aim to stay calm with strategies like mindful meditation and controlled breathing. Yoga is a great way to regulate the connection between your body and mind. 

You might have noticed celebs and sportspersons boasting about their yoga and meditation routines. Yoga is one of the most simple yet effective ways to manage your emotions and mental stress while reaping the benefits of routine physical activity.

If you are interested in guided yoga practice, try Nirva Health’s active and individualised yoga sessions.

c) Get Enough Sleep 

Sleep deprivation negatively affects the gut. Try to get 7 to 9 hours of good quality sleep every single day. As a pro tip, we advise you to stay away from screens at least one hour before bedtime. 

d) Limit Alcohol 

Abusing alcohol destroys the gut lining and wipes out helpful bacteria. It should be avoided altogether or consumed in moderation. 

Natural Remedies For Gut Health

Sometimes, the most effective methods are found in nature. To aid digestion and relieve discomfort, try these powerful remedies straight from nature! 

a) Apple Cider Vinegar 

Consuming apple cider vinegar aids in balancing the acidity in the stomach and enhances digestion. Mix 1 to 2 tablespoons of water and drink it before meals. 

b) Ginger 

Research has proved the positive effects of Ginger in gastrointestinal disorders. Ginger is commonly used and known to calm the digestive system and relieve gassiness. 

c) Turmeric 

The curcumin found in turmeric aids in the reduction of inflammation in the gut, making it easier to heal the gut.

These are just the tip of the iceberg. There are numerous natural ways to control your gut health. To learn more, read Revitalise Your Gut: A Journey to Natural Healing.

Methods For Sustaining Gut Health

Good gut health is not all about quick fixes but rather deliberate measures that ensure the gut remains healthy and efficient for the long term. Here are some easy measures to promote a happy gut.

a) Continue Eating A Varied Diet

Continue eating foods which contain fibre, probiotics, and prebiotics to assist your gut every single day.

b) Adopt Mindful Eating Habits

Eat at a relaxed pace and chew thoroughly to help with digestion. Don’t eat when you are stressed out or have no time.

c) Refrain From Excessive Antibiotic Use

Antibiotics eliminate both beneficial and harmful bacteria. Use them only when necessary, and take probiotics afterwards.

Read Antibiotics vs. Probiotics: Finding Balance for a Healthy Gut for a deeper understanding.

d) Observe Gut Functions

If you often bloat, have irregular bowel movements, or experience abnormal tiredness, check what you’re consuming. If necessary, change your diet and lifestyle.

Wrapping Up

Your gut bacteria have a huge role to play in your overall health, whether it involves digesting food, developing immunity, or even affecting your mental health. The good part? You can fix this.

Starting from the basics, you can switch from processed to fibrous whole foods, get probiotics, and exercise. Make sure to pay attention to what your body is telling you. If you notice yourself becoming bloated, fatigued, or uncomfortable, your body is signalling that something is not right.

Change one thing today: drink more water, incorporate fermented foods into your meals, and go for regular walks. Your future self will appreciate the choices you make today.

Are you ready to start this new and exciting journey? Prioritising your gut health will drastically improve your quality of life.