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Gut Brain Health

Why proper nutrient is so important

The Gut-Brain Connection: How it Works and The Role of ...

 

https://www.healthline.com › nutrition › gut-brain-connection

Jun 27, 2018 - The gut-brain axis refers to the physical and chemical connections between your gut and brain. Millions of nerves and neurons run between your gut and brain. Neurotransmitters and other chemicals produced in your gut also affect your brain.

 

Gut Microbes Make Other Chemicals That Affect the Brain

They make SCFA by digesting fiber. SCFA affect brain function in a number of ways, such as reducing appetite. One study found that consuming propionate can reduce food intake and reduce the activity in the brain related to reward from high-energy food ( 17 ).Jun 27, 2018

Does the gut have a brain?

Scientists call this little brain the enteric nervous system (ENS). And it's not so little. The ENS is two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum.

What part of the brain controls digestion?

The pituitary gland also uses hormones to control how much sugar and water is in your body. It also is one of the areas that controls the body's metabolism. It helps control the digestion of food, breathing, and moving your blood around.May 5, 2011

Can Stomach problems cause mental problems?

It is probably no surprise that stomach issues can cause stress, but they can also lead to significant mental health problems. The stomach complaints most strongly associated with anxiety and depression appear to be conditions such as irritable bowel syndrome (IBS).

What are the symptoms of an unhealthy gut?

7 Signs of an unhealthy gut

  1. Upset stomach. Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. ...

  2. A high-sugar diet. ...

  3. Unintentional weight changes. ...

  4. Sleep disturbances or constant fatigue. ...

  5. Skin irritation. ...

  6. Autoimmune conditions. ...

  7. Food intolerances.

  1. Can poor gut health cause anxiety?

  2. Your Gut Microbiome – The Missing Link In Anxiety and Depression. There are four major ways your gut microbiome can contribute to anxiety and depression, including: By influencing your stress response. Through making your gut “leaky”Jun 12, 2018

https://www.healthline.com/nutrition/8-things-that-harm-gut-bacteria

8 Surprising Things That Harm Your Gut Bacteria

The human gut is home to over 100 trillion bacteria, known as the "gut flora." Having a healthy gut flora is incredibly important for your overall health.

Interestingly, many diet, lifestyle and other environmental factors can negatively affect your gut bacteria.

 

What Are Gut Bacteria and Why Are They Important?

Hundreds of species of bacteria reside in your gut. Some of them are friendly, while others are not.

Most bacteria in the gut belong to one of four groups: Firmicutes, Bacteroidetes, Actinobacteria or Proteobacteria (1Trusted Source2Trusted Source).

Each group plays a role in your health and requires different nutrients for growth (3Trusted Source).

The friendly gut bacteria are important for digestion. They destroy harmful bacteria and other microorganisms and produce vitamin K, folate and short-chain fatty acids (4Trusted Source5Trusted Source).

When the gut flora contains too many harmful bacteria and not enough friendly bacteria, an imbalance can occur. This is known as dysbiosis (6Trusted Source7Trusted Source).

Both dysbiosis and a reduction in gut flora diversity have been linked to insulin resistance, weight gain, inflammation, obesity, inflammatory bowel disease and colorectal cancer (8Trusted Source9Trusted Source10Trusted Source11Trusted Source).

Therefore, it's important to keep your gut bacteria as friendly and abundant as possible.

Without further ado, here are 8 surprising things that can cause harm to your gut bacteria.

  1. Not Eating a Diverse Range of Foods

  2. Generally, a rich and diverse gut flora is considered to be a healthy one (12Trusted Source).

  3. A lack of diversity within the gut bacteria limits recovery from harmful influences, such as infection or antibiotics (13Trusted Source, 14Trusted Source).

  4. A diet consisting of a wide variety of whole foods, such as fruits, vegetables and whole grains, can lead to a more diverse gut flora. In fact, changing up your diet can alter your gut flora profile after only a few days (12Trusted Source, 15Trusted Source, 16Trusted Source).

  5. This is because the food you eat provides nutrients that help bacteria grow. A diet rich in whole foods provides your gut with a variety of nutrients that help promote the growth of different types of bacteria, resulting in a more diverse gut flora.

  6. Unfortunately, over the past 50 years, much of the diversity in the Western diet has been lost. Today, 75% of the world's food supply comes from only 12 plants and five animal species (12Trusted Source).

  7. Interestingly, studies show that those living in rural regions of Africa and South America have a more diverse gut flora than those living in the US and Europe (17Trusted Source, 18Trusted Source).

  8. Their diets are generally unaffected by the Western world and are rich in fiber and a variety of plant protein sources.

  9. SUMMARY:A diet lacking in a variety of different whole foods can result in a loss of gut flora diversity. This may have a number of negative health effects.

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  11. 2. Lack of Prebiotics in the Diet

  12. Prebiotics are a type of fiber that passes through the body undigested and promotes the growth and activity of friendly gut bacteria (19Trusted Source).

  13. Many foods, including fruits, vegetables and whole grains, naturally contain prebiotic fiber.

  14. A lack of them in the diet may be harmful to your overall digestive health (20Trusted Source).

  15. Foods high in prebiotics include:

  16. Lentils, chickpeas and beans

  17. Oats

  18. Bananas

  19. Jerusalem artichokes

  20. Asparagus

  21. Garlic

  22. Leeks

  23. Onions

  24. Nuts

  25. One study in 30 obese women found that taking a daily prebiotic supplement for three months promoted the growth of the healthy bacteria Bifidobacterium and Faecalibacterium (21Trusted Source).

  26. Prebiotic fiber supplements also promote the production of short-chain fatty acids (22Trusted Source).

  27. These fatty acids are the main nutrient source for the cells in your colon. They can be absorbed into your blood, where they promote metabolic and digestive health, reduce inflammation and can reduce the risk of colorectal cancer (23Trusted Source, 24Trusted Source).

  28. Moreover, foods rich in prebiotic fiber may play a role in reducing insulin and cholesterol levels (25Trusted Source, 26Trusted Source).

  29. SUMMARY:Prebiotics are a type of fiber commonly found in fruits, vegetables and whole grains. They are important for increasing healthy gut bacteria like Bifidobacterium.

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  32. 3. Drinking Too Much Alcohol

  33. Alcohol is addictive, highly toxic and can have harmful physical and mental effects when consumed in large amounts (27Trusted Source, 28Trusted Source).

  34. In terms of gut health, chronic alcohol consumption can cause serious problems, including dysbiosis.

  35. One study examined the gut flora of 41 alcoholics and compared them to 10 healthy individuals who consumed little-to-no alcohol. Dysbiosis was present in 27% of the alcoholic population, but it was not present in any of the healthy individuals (29Trusted Source).

  36. Another study compared the effects of three different types of alcohol on gut health.

  37. For 20 days, each individual consumed 9.2 ounces (272 ml) of red wine, the same amount of de-alcoholized red wine or 3.4 ounces (100 ml) of gin each day (30Trusted Source).

  38. Gin decreased the number of beneficial gut bacteria, whereas red wine actually increased the abundance of bacteria known to promote gut health and decreased the number of harmful gut bacteria like Clostridium.

  39. The beneficial effect of moderate red wine consumption on gut bacteria appears to be due to its polyphenol content.

  40. Polyphenols are plant compounds that escape digestion and are broken down by gut bacteria. They may also help reduce blood pressure and improve cholesterol (31Trusted Source, 32Trusted Source).

  41. SUMMARY:Generally speaking, alcohol consumption has a harmful effect on gut bacteria. However, the polyphenol content in red wine may have a protective effect on gut bacteria when consumed in moderation.