Understanding and Nurturing Your Gut Flora for a Healthy Gut

The Microbiome and Gut Flora

Did you know that "flora" can refer to a group of plants or bacteria in the scientific community? It's often paired with "fauna", which refers to animal life.

But did you know that flora has a new meaning in health and medicine? It refers specifically to the microorganisms, like bacteria, that live within our bodies, such as our gut or skin flora. In fact, our intestines are home to a whole host of bacteria that help us digest our food and keep our bodies healthy. 

Pretty fascinating, right?

In addition to "flora," a few other names are commonly used to refer to the inner population of microorganisms that live within our bodies. 

So, you can call your gut microbiome also as;

• Gut bacteria
• Intestinal flora
• Microbiota
• Microbiome
• Microflora

All mean the same.

The Role of Normal Gut Microbiota

Scientists associated an unhealthy gut microbiome with an extensive array of human diseases, such as;

• Digestive diseases like inflammatory bowel diseases and irritable bowel syndrome
• Metabolic diseases like obesity and diabetes
• Allergic diseases
• Neurological and Neurodevelopmental illnesses like Parkinsonism and Alzheimer's
• Psychological illnesses

It proves that the gut microbiome affects all your body's systems.

Now, let's see how a proper gut flora development can protect you.

Your gut flora has a major effect on the following functions in your body.

Nutrient Metabolism : The gut bacteria break down carbs and fibres in your food. While doing this, they release some necessary chemicals and substances in your body, such as power packs of nutrients, energy, and vitamins for gut health.

Protection from Xenobiotics (Body toxins) : The healthy gut microbiomes protect you by digestion and metabolism of xenobiotics (chemicals not good for your body, like environmental toxins, pollutants, and medications) and drugs that cause toxicities.

Antimicrobial Protection : Your gut flora is like a little army of good bacteria that protects your body from harm. These tiny soldiers produce potent substances that create a hostile environment to prevent harmful bacteria from growing. It's incredible how your body has evolved to have such an intelligent defence mechanism, isn't it? 

Immunomodulation :Gut bacteria help your immune system to differentiate between harmful pathogens and harmless substances, especially when you're young, and your immune system is still developing. In addition, these friendly bacteria are also responsible for recognizing various food antigens, so your immune system doesn't get triggered unnecessarily and cause any unwanted autoimmune reactions. 

Gut Barrier Integrity and Gastrointestinal Structure : The gut microbiomes create a protective layer of mucus that keeps these substances away from your intestinal cells. Thus, they maintain a tight junction between your intestinal cells. It is super important because it helps prevent unwanted reactions in your body, like those seen in leaky gut syndrome. 

Gut Structural Development :The bacteria can modulate the gene expression related to new cell formation and regeneration. So you need a bunch of great gut bacteria to help your skin shine!

Overall, a healthy human gut microbiome helps in one way or another to maintain a balance between different organs and the functioning of your body.

Nurturing Gut Microbiome in the Natural Way

Let us zoom in on the targeted solution of nurturing healthy gut bacteria by adding natural supplements to complement their action.

Different Probiotics for Maintaining Gut Health 

As you must have read in many of our previous blogs, probiotics contain live microorganisms. When consumed in the right amount, they give health benefits similar to those of your natural gut bacteria.

Probiotics work by increasing the population of good bacteria and balancing the overall microbial diversity in your body. 

What you must know before you take probiotics is that there are different types of these health-packed wonders. It is wise to select the right probiotics according to your needs. The difference lies in the strain of bacteria in them.

Therefore, taking an expert's recommendations before selecting a prebiotic for your gut is always essential.

Prebiotics: Fuel for Your Microbiome Survival

Now that you know how to support your gut health with live bacteria in probiotics, let's check out how it's in your hands to feed them regularly.

“This magic food for your bacteria is called prebiotics, which is the best fuel for the survival and balance of your gut microbiomes. ”

• Dr. Naveen Chandran, CMO, Nirva 

What are Prebiotics?

Prebiotics are non-digestible fibres that serve as food and promote the growth and activity of these gut bacteria. 

The prebiotics pass through your digestive system without being broken down by digestive enzymes. They reach the intestines primarily intact. Then, the prebiotics are fermented in the intestines by gut bacteria.

Important substances like SCFA (Short Chain Fatty Acids) are produced during this fermentation, essential in maintaining gut health.

So, prebiotics are something that you can use as fuel to nurture a healthy microbiome in your gut.

Let's check out some options of prebiotic-rich food.

• Fruits - Apples, Bananas, Berries, Citrus Fruits
• Vegetables - Garlic, Onions, Leeks, Asparagus, Artichokes
• Whole Grains - Oats, Barley, Whole Wheat
• Legumes - Chickpeas, Lentils, Beans
• Nuts and Seeds - Almonds, Flaxseeds, Chia Seeds.

All prebiotics are fibre sources. 

Adding Prebiotics and Probiotics Together Creates the Magic

Consuming probiotics and prebiotics together, through foods or supplements, will help you enhance the growth and maintenance of beneficial bacteria.

However, interestingly, some other essential substances from your diet will help boost your gut microbiome apart from the prebiotics. Let's check what they are.

Vitamins and Nutrients for Thriving Microbiome

Some vitamins and nutrients you consume help increase the efficiency of your gut microbiome. So remember to add these foods to your diet once in a while.

Vitamins for Gut Health

Nutrients for Gut Health

As you add these vitamins and nutrients to your daily diet to support the functioning of your gut microbiota, be mindful to keep things in moderation and take a balanced diet.

Focus on;

• Variety
• Fermented foods
• Moderate amount of consumption

Modify Your Gut Health Diet With Ayurvedic Principles

An ayurvedic diet for a healthy gut microbiome will always be a plate of foods with different tastes included, freshly prepared and taken warm.

Adding healthy fat is essential for a diet supporting your digestive system and gut health.

Ayurvedic experts also focus on whether your metabolic fire is optimum before recommending any diet that reflects a healthy microbiome.

How can you improve your gut microbiome by enhancing your digestive and metabolic fire? The answer is digestive enzymes. Digestive enzymes are essential for digestion and metabolism, so probiotics combined with digestive enzymes help boost your digestion capability.

Probiotic Multi Enzymes: Combining Probiotics and Digestive Enzymes

In simple terms, probiotic multienzymes blend live beneficial bacteria and digestive enzymes. They can be called "Digestive Probiotics."

The enzymes help break the macronutrients into micro-absorbable components.

Thus, intake of probiotic multienzyme gives you all three functions;

• Improved digestion
• Enhanced nutrient absorption
• Balanced gut microbiome

You can consume these supplements with meals to support your digestive process.

Are there other supplements you can add to your list to nurture your gut microbiomes?

Other Gut Health Supplements

• Probiotics
• Prebiotics
• Digestive Enzymes
• Fibre Supplements
• Herbal Supplements - Natural sources of ginger, peppermint, liquorice, turmeric, etc.
• Synbiotics - Combination of probiotics and prebiotics

The best gut health supplement you can give yourself and your loved ones is the natural supplementation and support for the growth of beneficial bacteria from the early stages of life.

Nurturing Healthy Microbiome in Children

The crucial development of a healthy human gut microbiome starts from birth. Slow changes, adaptation, and healthy development occur as the child grows and gets used to different diets. The gut flora develops the most and reaches an adult-like composition between 3 and 5 years.

The period of childhood is often seen as the window of opportunity for long-term health, mainly linked to immune and metabolic development.

Three crucial factors that may harm this opportunity are;

• Caesarean section
• Antibiotic usage
• Malnutrition

Safe and Effective Ways to Grow Up With Prebiotics and Probiotics

Natural sources: Encourage children to take age-appropriate prebiotic and probiotic-rich foods like yoghurt and bananas.

Supplementation: Supplement with paediatric-friendly probiotic supplements after consulting a paediatrician.

Gradual Introductions: Start with small amounts to allow the child's gut to adjust gradually.

Strain selection: Some probiotic strains have been reported to have benefited in digestive issues, immune support and reducing antibiotic-related side effects in children. Lactobacillus and bifidobacterium strains are primarily used in paediatric probiotics.

Health conditions: Probiotics help children with eczema, colic, diarrhoea, and allergies. Add prebiotics according to the health conditions your child faces. Consult a healthcare expert for appropriate guidance.

Safety: proper dosage and selection of reputable brands are essential in selecting the best probiotics for gut health in children.

Conclusion

A healthy individual's foundation is nurturing and cultivating a thriving gut microbiome of gut flora. You can employ various strategies to support your gut flora, from vitamins and nutrients to prebiotics and probiotics. The best way is always to embrace a balanced diet. 

Everyone develops a unique gut microbiome from childhood, which depends upon various factors throughout your life. Take the best opportunity of your individuality to develop a healthy gut to support your well-being.