Gut Health Supplements: Ultimate Guide to a Healthier Gut

Do you know our body has 10 times more gut microbiomes than human cells? This means your gut health influences your mood, stress levels, and even how well you sleep. In addition to that, have you ever had a gut feeling about something? It is the real science behind intuition. It implies that you feel even healthier and more active when your gut is happy. 

But how would this happen? With a balanced diet and lifestyle, or by consuming gut health supplements? Let’s discuss this in-depth to understand overall wellness!

What does gut health mean?

Gut Health refers to gastrointestinal health. It means how well your digestive system works, from breaking down the food to absorbing nutrients and eliminating waste. Also, gut microbiomes refer to the microorganisms in your intestine, including bacteria, viruses, and fungi in your digestive tract. Several studies on gut health show that a wide variety of good bacteria can lower the chance of illness and make a big difference in how healthy you feel overall. 

Why Gut Health Matters?

The gut contains trillions of microorganisms, collectively known as the gut microbiome. Gut health is crucial because it has many essential bodily functions, including hormonal production, digestion, immunity, and mental health. That’s why it is sometimes called the second brain. Research shows that imbalances in gut health are linked to a wide range of problems, including digestive disorders, weakened immunity, hemorrhoids, extreme constipation, chronic inflammation, metabolic diseases like diabetes, and even cardiovascular disease.

Probiotics vs Prebiotics for Gut Health

Probiotics and Prebiotics are both vital for healthier gut health. Although their roles are different, but they work together to balance the gut microbiome, which is crucial for digestion, immunity, and overall wellness.

Probiotics are beneficial bacteria in certain foods (yogurt, kefir, kimchi, and cheese) and dietary supplements. When consumed, they increase the number of healthy microbes in the digestive system.

Prebiotics are found in plant-based foods ( garlic, onions, bananas, asparagus, oats, apples, and whole grains). When consumed, they pass through the digestive system undigested and stimulate the growth of healthier bacteria such as lactobacilli and bifidobacteria.

What are the signs of bad gut health?

If your gut is not healthy, then you have faced several symptoms like

• Unintentional Weight Changes
• Food sensitivity and intolerance
• Chronic Fatigue
• Skin conditions like porosis
• Stomach-related issues like diarrhea, bloating, and constipation
• Mood Changes
• Poor sleep quality 

Relationship between Gut Health and Diet

Your diet and gut health can significantly influence the composition and function of the gut microbiome. Therefore, it is essential to eat a balanced diet to provide the right fuel for the gut microbiomes. A balanced diet is rich in fiber, fruits, vegetables, legumes, and whole grains. Additionally, this fiber-rich foundation not only aids digestion and keeps you feeling great but also feeds the beneficial bacteria in your gut.

Essential Foods for Gut Health 

Foods high in fibre, probiotics, and prebiotics are optimal for gut health. As fibre can affect the function of our gut, the digestion and absorption of nutrients, how quickly or slowly things move through, and the quality of our stools. 

• Fermented Foods: Yogurt, kefir, kimchi, sauerkraut, and kombucha 
• High-Fiber Foods: Whole grains (oats, quinoa), Beans, lentils, chickpeas, broccoli, asparagus, almonds, pistachios, apples, and peaches.
• Prebiotic Foods: Garlic, onions, asparagus, bananas, and oats

How do I check my gut health?

While we cannot choose one specific method to measure gut health, some signs of poor gut health include digestive problems like gas, extreme constipation, upset stomach, bloating, and piles. Furthermore, frequent bowel movements, typically three times per day to three times per week, are regarded as healthy, making them one of the key indicators for determining the health of your digestive system. Some others are sleep problems, fatigue, and hormonal imbalances. 

How to Improve Gut Health?

Your gut health is crucial to your overall well-being, affecting everything from digestion to mental health. To improve your gut health, control your stress levels, get enough sleep, eat fewer highly processed meals, consume supplements, and eat more foods high in fiber. However, dietary fiber in foods can improve your gut health by feeding the healthy bacteria in your gut. 

Are gut health and sleep closely linked?

Yes, gut health and sleep are closely linked. Sleep disturbances negatively impact the microbes in the gut, resulting in imbalances and high inflammation. This relationship is mediated by the "microbiota-gut-brain axis," in which the gut microbiota interacts with the brain to affect sleep patterns. 

What are the best gut health supplements?

Senna and Poid are among the most effective gut health supplements. However, Senna is for severe constipation, and Poid is for antivirals, diarrhea-like symptoms, and hemorrhoids/piles. 

Research based on Gut health supplements

Supplements for gut health have shown promise in studies for enhancing digestion and lowering the risk of certain diseases. Several studies based on specific ingredients are

• Senna extract is FDA-approved as an over-the-counter laxative and is also commonly used to clear the bowel before diagnostic procedures.
• Aegle marmelos extract supports digestion and is used for diarrhea, constipation, jaundice, and gut health.
• Berberis aristata ext is antimicrobial and anti-inflammatory, supports liver and metabolic health, and modulates gut microbiota.
• Terminalia chebula is an antioxidant, antimicrobial, antidiabetic, wound healing, oral health, liver, and gut detoxification.

Myths about gut health

The Myths regarding gut health are as follows

• All bacteria in the gut are harmful and should be eliminated. However, in reality, the gut contains trillions of both beneficial and potentially harmful bacteria.
• Daily bowel movements are necessary for good gut health. But in reality, regular bowel habits vary widely.
• Gut health is often viewed as solely about diet, but in reality, diet is not the only factor affecting gut health. Stress, sleep, exercise, and medications like antibiotics are also vital.
• Gut health supplements are a quick fix, but in reality, they cannot alone replace the benefits of a balanced diet and healthy lifestyle.

FAQ’s

When should you take Gut health supplements?

The best time to take gut health supplements is on an empty stomach, either before a meal or 2 hours after. This helps the good bacteria survive stomach acid and reach your intestines, where they work best. 

Are Gut health supplements safe?

Yes, the gut health supplements are considered safe. But some people may notice temporary bloating, gas, or mild digestive changes. These are usually signs that your gut is adjusting. If symptoms persist, reduce the dose or consult your healthcare provider. Additionally, it is recommended that if you have a serious medical condition, consult a healthcare professional before use.

How I completely healed my gut?

You can heal your gut by cutting out sugar, processed foods, and dairy, while adding probiotic foods and supplements. However, daily fiber, plenty of water, and stress reduction made a big difference.