Lets Improve the Gut (gastrointestinal tract) health

Introduction

The human body is a complex ecosystem specially our Gastrointestinal tract which is holding more than “100 trillion microbes”. 

This number is so large that jointly the gut and its big active city of microbes (microbiome), functioning as a "virtual organ". This microbiome is controlling our brain by producing various proteins acting as hormones. 

Gut and its Microbes

Why Gut-microbiome is called the second brain?

This nickname "second brain" is derived from the role of microbes in producing biomolecules inside the gut essential for the normal functioning of our nervous system and brain. 

Improves the mood and mental health

Certain beneficial microbes have the capability to produce neurotransmitters, including serotonin and dopamine, which are often associated with feelings of happiness and well-being hence are called "Happy hormones”. 

These bio-chemicals put their influence over the brain by sending signals through the Vagus nerve (a nerve that connects the gut to the brain). This complex communication system is a two-way street where microbially produced biochemical based signals from the gut can affect the brain and vice versa hormones released from the brain can affect the growth and functioning of gut microbes. 

Hence, gut microbiota can potentially influence mood, emotions, and overall mental well-being. 

 

Vagus nerve connecting brain and Gut

Studies have shown that any disturbance in gut microbiota i.e.  either increase in number of harmful microbes or a corresponding decrease in number of good bacteria in the gut can trigger development of mental disorders such as anxiety, depression, dementia and diseases like Alzheimer’s and Parkinson’s. 

Mental disorders 

In a 2010 study, researchers observed that mice raised in a sterile environment (without any gut microbe) displayed higher levels of anxiety-like behavior and impaired learning compared to mice with a normal gut microbiome.  

This finding emphasizes the significant role of our gut and its microbes in shaping our mental and emotional health. 

Role in controlling inflammation

Gut microbiome maintains the integrity of gut lining. Any imbalance in microbial diversity or number, compromises this barrier, which allows harmful substances to penetrate the intestinal wall causing inflammations. 

Special short-chain fatty acids (SCFA) produced by our gut microbiome also helps to keep inflammation in check. Hence, disturbance of gut microbiota can cause inflammatory bowel disease (IBD) of intestinal tract and even obesity. 

Recent studies have shown that the use of faecal microbiota transplantation (FMT), “in simple words", taking the good bacteria from a healthy person's poop and transferring it to the gut of someone who's observing inflammatory disorders, can help to restore a healthy gut microbiome. 

This process can control inflammatory bowel disease and its associated symptoms (abdominal pain, diarrhea, rectal bleeding and nutritional deficiencies) and also irritable bowel syndrome (IBS) which can cause abdominal pain, bloating, and changes in bowel habits i.e., diarrhea or constipation.

Inflammatory bowel disorder

Digestion and Nutrient Absorption:

The human enzymes cannot break down certain complex carbohydrates (resistant starch, plant cell wall polysaccharides) and fibers. 

But, gut microbes produces enzymes helps in their digestion this helps to release nutrients from the food that can be easily absorbed through the intestinal lining by the body. This provides energy and improves immunity and health of a person.

Protection Against Pathogens:

Beneficial bacteria in the gut compete with harmful microorganisms and inhibit their growth and protects against infections.

Synthesis of Vitamins and Short-Chain Fatty Acids:

Some bacteria in the gut microbiome ferment the dietary fibers and synthesize certain vitamins, and produces short-chain fatty acids (SCFAs). SCFAs maintains the health of the intestinal lining by reducing inflammation, blood pressure and boosting production of immune cells.

Bad microbes can make you overeat:

The Gastro-intestinal (GI) tract is known to produce two important hormones one is Ghrelin which induces hunger and other is leptin which inhibit hunger. This may positively or negatively affects your appetite, metabolism, and energy balance. 

Regularly consuming a high-sugar and unhealthy, fat-rich diet promotes the growth of specific groups of harmful microbes that thrive on sugars and fats. 

These microbes, can take control by producing hunger-stimulating hormones, directly affecting the brain and causing you to crave more sugar and high-fat containing processed foods. We all know how challenging it can be to resist those cravings.

So, it's as if these harmful microbes are controlling your mind. If you don't break free from this cycle, these newly established unhealthy gut microbes can step up your appetite and slow down your metabolism, ultimately leading to obesity and poor health.

But there's no need to dishearten the spirit, because a moderately balanced diet (containing a definite proportions of fibers, carbohydrates, proteins and micronutrients)  can increase the diversity of beneficial bacteria. 

These friendly microbes help keep the harmful ones in check, prevent intestinal damage, and reduce cravings for unhealthy foods. 

This suggests that the overall mechanisms of brain-gut microbiome interaction are complex and multifaceted. 

So, how do you promote better gut health?

Change your life-style:

·  Eat Soluble dietary fibers (present in barley, oats, beans, psyllium etc.) supporting and nourishing growth of microbes in the gut. The microbes will produce short chain fatty acids which in turn improves metabolism and regulate immunity, inflammation and blood pressure.

· Consume probiotics (live beneficial bacteria) present in Fermented foods such as yogurt, Curd, sauerkraut, kimchi etc., to improve mental and physical health.

  

Fermented Foods

                

A review in 2019, showed that above mentioned fermented foods contains beneficial bacteria specially Lactobacillus reuteri. The presence of this bacteria in gut improved the social behavior of autistic patients and even promoted wound healing by signaling the brain through vagus nerve.

• Exercise regularly, as a recent study in 2023 has shown that aerobic exercise increases level of such bioproducts in intestine that supports growth of Akkermansia muciniphila “a bacteria” in intestine that helps to control obesity, decreases the risk of diabetes, IBS and even cancer.
• Consume less sugar, as high sugar has negative impact on good bacteria and promotes growth of non-beneficial bacteria in the gut making system out of balance.

• Avoid unnecessary antibiotics/other medicines that may kill good intestinal microbes which will disturb the gut-brain relationship.

• Avoid Smoking, as cigarettes contain nicotine and many other toxicants, directly/indirectly killing Gut microbes.

• Maintain oral hygiene, bad microbes grown in oral cavity eg., Porphyromonas gingivalis can get transferred to the gut and contributes to dysregulation in the gut.

 

Maintain oral hygiene                                            Quit Smoking 

In conclusion, the gut microbiome is a crucial player in the complex interplay between the brain and the body. The evidence suggests that the composition of the gut microbiome can have a significant impact on mental health outcomes. By prioritizing the gut health, you can optimize the communication between your second brain and central nervous system, and nurture a healthier and happy you.