How an unbalanced gut can impact your health and simple home remedies to alleviate common ailments.
Written by Professor Stephen Mashingaidze and Rumbidzai Mukori-William for BonVie Medical Aid scheme
Your gut is home to over 10-100 million bacteria, commonly known as the second human genome, as there are 150 times more than human genes. This colony of bacteria resides mainly in the colon, which is one of the reasons behind the increased number of colon cleanse products for improved digestion, increased energy levels, weight loss and detoxification. Research has proven that gut microbiome plays a crucial role in one’s overall health, influencing everything from digestion to mood and cognitive function (1). An imbalance of gut bacteria, also known as dysbiosis, has been linked to various diseases, including mental health disorders, digestive issues, and even chronic diseases like obesity and diabetes (2, 3).
The Importance of Gut Bacteria
There are three main species of gut bacteria:
- Bacteroidetes: Break down complex carbohydrates to make useful compounds like short-chain fatty acids and vitamins (4). This process helps to nourish the gut lining and promote a healthy gut environment.
- Lactobacillus: Produces butyrate that keeps the colon healthy, produces hormones for healthy metabolism, and supports a strong gut lining (5). Butyrate also has anti-inflammatory properties, which can help to reduce inflammation in the gut.
- Akkermansia: Promotes a thicker mucous lining, produces short-chain fatty acids, and nourishes other bacteria in the gut (6). A healthy mucous lining is essential for preventing the passage of toxins and undigested food particles into the bloodstream.
Signs of an Imbalanced Gut
Digestive health is one of the easiest to notice, if it is working well or not, as we require food for us to live and be at our healthiest always. Before rushing to the doctor, these are some of the symptoms that you can look out for, to see if you have an imbalanced gut:
– Bloating and gas
– Heartburn and acid reflux
– Reactions to certain foods
– Irregular bowel movements
– Abdominal pain or cramping
– Excessive flatulence
Maintaining a Healthy Gut
To promote a healthy gut, focus on:
– Eating a balanced diet rich in fruits, vegetables, and whole grains, which help to increase the number of gut bacteria by providing prebiotics, which feed probiotics and produce postbiotics such as butyrate. Butyrate rich foods can also be added to your diet, brown rice, unsated butter, ghee, garlic, nuts, seeds and pears.
– Ph lowering or alkaline foods such as oats, beans, sweet potatoes, carrots, apples and broccoli help to maintain the body’s pH levels and reduce acidity of the gut. This is beneficial in helping to increase energy, reduce acid reflux and promote a healthier bowel movement or as part of treatment for diarrhea, common in the BRAT (Bread, Rice, Apple, Toast) diet.
– Adding herbs or spices to your diet or daily routine in the form of juices, soups or as a condiment in cooking. Common herbs can be used for a healthy gut, specific to different health ailments(7) :
- Bloating or gas- Peppermint or ginger to soothe the digestive tract.
- Constipation- Chia seeds or flax seeds add bulk to stool, and make it easier to pass out with less pain.
- Acid reflux/heartburn- Raw honey soothes the esophagus, and fennel reduces stomach acid levels.
- Nausea- Fresh ginger is an anti nausea root, which was commonly used by sailors to manage sea sickness and nausea. Chamomile is gentle and soothing to the gut.
Conclusion
It is key to increase water intake to maintain hydration in the body, especially as more fibre-rich foods are introduced to avoid constipation or hard stools. According to Stephen Mashingaidze, “A healthy gut microbiome is the foundation of overall health and well-being. By prioritising gut health, we can take a proactive approach to preventing chronic diseases and promoting optimal health.” By taking care of your gut health, you can reduce your risk of chronic diseases and improve your overall well-being. A healthy gut microbiome is essential for maintaining a strong immune system, producing essential vitamins and hormones, and supporting cognitive function (1).
References:
- Harvard Health Publishing. (n.d.). The gut-brain connection. Harvard Medical School.
- Nature. (2019). The gut microbiome.
- Nutrients. (2020). Diet and gut health.
- Journal of Nutrition. (2018). The role of Bacteroidetes in gut health.
- Journal of Clinical Gastroenterology. (2019). The benefits of Lactobacillus for gut health.
- Nature Communications. (2020). The role of Akkermansia in gut health.
- Goodness lover (2025). Gut health docuseries.
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