Your gut—often referred to as "the second brain"—is home to many microorganisms that keep you healthy. They are important for digestion and also your immune system, mental health, chronic disease prevention and various other functions. In this expert-backed guide on gut health, Good Monk will cover everything you need to know about gut health, backed by scientific insights on how to optimize it for overall well-being.
The Gut Microbiome and Gut Health
Your gut health is related to the biodiversity within your digestive system. Here is how it works.
What is gut health?
Gut health means the well-being of your digestive system and the balance of gut microbiome. The gut microbiome comprises gut bacteria, viruses, fungi and other microorganisms. Every person’s gut microbiome is different. It is shaped by diet, environment, medication and genetics. A diverse microbiome is important for the following functions:
- Digestion and nutrient absorption - A diverse microbiome helps to break down and absorb nutrients.[1]
- Immune system - Approximately 80% of the human immune system is located in the gut, which shows the importance of gut microbiome in immunity.[2]
- Mental health - Studies have shown that healthy gut function is also linked to central nervous system function.[3]
What is Dysbiosis?
When the diversity of the gut microbiome is compromised, it leads to imbalance. This is known as dysbiosis. This condition can lead to digestive disorders, inflammation, low immunity and mood swings.[4]
Diet, Lifestyle and Stress — Factors of Gut Health
There are various factors that influence our gut health. The main factors that cause dysbiosis are:
More antibiotics
Antibiotics are essential in treating infections but they wipe out beneficial bacteria too. Studies show that, this can lead to reduced microbial diversity, weaken the gut’s metabolic functions and increase the risk of antibiotic-associated diarrhoea and infections. Early exposure to antibiotics also has adverse effects. [5]
Eating too much processed foods
Consuming ultra-processed foods harm gut health and brain health. Processed food contains trans fat, added sugar, salt, emulsifiers, colourants, preservatives and additives. According to a study by Food Research International, these are linked to metabolic diseases and inflammation. They alter gut microbiota also. [6]
Chronic stress
As per Harvard Medical School, stress can affect the movement and contractions of the GI tract.[7] Stress also reshapes the composition of the gut microbiome through stress hormones and they release toxins and neurohormones that alter eating behaviour and mood.[8]
Lack of sleep
A Science Direct article on neuroscience has found that sleep deprivation can induce shifts in gut microbiota and dysbiosis. It also causes neurological disorders like depression and anxiety leading to poor mental function.[9]
Sedentary lifestyle.
A study on 187 people has found that a sedentary lifestyle can change the composition and functions of the gut bacteria and fungal microbiota [10]
Signs of an Unhealthy Gut and Remedies to Rebalance
The first step to improving gut health is to identify an unhealthy one. An unhealthy gut often shows symptoms like:
Bloating
Gas
Constipation
Diarrhoea
Frequent tiredness
Food intolerance
Skin irritation
Bad breath
Unhealthy weight changes
These signs often indicate that your gut health is compromised. For more details, read our blog on recognizing signs of an unhealthy gut and taking action.
Improve Your Gut Health with a Bacteria-Friendly Diet
Diet is the base of gut flora. Along with a dietary fiber supplement, eat a bacteria-friendly diet to improve your gut health. This includes gut health foods like:
High fiber vegetables
Whole grain and pulses
Fermented foods — curd, idli, dosa
Healthy fats — ghee and nuts
Fruits with high fiber content
For more inputs on gut health food, read our ultimate guide for a balanced gut and ways to improve gut health.
The Gut-Mind Connection: Mental Health and Microbiome Harmony
Science is unravelling the intricate link between the gut and mental well-being. The gut and brain communicate through the gut-brain axis which consists of neural, hormonal and immune pathways. Disruptions in gut microbiota have been linked to mental health conditions like depression, anxiety and mood disorders.[4]
A healthy gut flora supports the production of neurotransmitters like serotonin and dopamine which can be beneficial for mood and emotional balance. On the other hand, poor gut health contributes to inflammation and hormonal imbalances that affect mental health.
Support your gut health by eating a diverse diet, a gut health supplement, stress reduction and better sleep.
Probiotics, Prebiotics, and Lifestyle Tweaks for a Happy Gut
A healthy gut needs the right nourishment and care. Probiotics and prebiotics are important in cultivating gut health. For older adults, adding a best multivitamin for old age along with this can give additional nutritional support and digestive health.
What are prebiotics and probiotics?
Probiotics is the live beneficial bacteria that help you to restore and maintain a microbial balance in the gut. How to increase this good gut bacteria? This is present in fermented foods like curd, buttermilk, pickles, idly and dosa. So have more of them. You can also get them through a prebiotic or gut health supplement.
Prebiotics are dietary fibers that are food for these good bacteria. Common sources of prebiotics are garlic, onion, banana, oats and whole grains.
Here is what Dr. B Sesikeran, Former Director, National Institute of Nutrition (ICMR) has to say on gut microbiome, probiotics and prebiotics.
Prioritize Your Gut, Optimize Your Life
Your gut does more than just digesting food. It influences everything from immunity to mental health. Small changes in diet and lifestyle can make a big difference to your gut health. The choices you make today can shape your health for years to come. Let us build better health from the inside out. Good Monk supports you with clinically researched products like health mix powder that can boost your gut health and overall wellness.
FAQ on Gut Health
1. How can I improve gut health?
To improve gut health, eat high-fiber foods like whole grains, fruits, vegetables, curd and other fermented foods. Along with gut health foods, manage your stress, stay active and sleep well.
2. What is gut health?
Gut health means the proper functioning of the digestive system and a balanced gut microbiome. A healthy gut is essential for digestion, immunity and even mental well-being.
3. What are the symptoms of poor gut health?
Common symptoms of poor gut health are bloating, gas, constipation, diarrhoea, fatigue, bad breath, food intolerance etc.
4. What are 3 signs of a healthy gut?
Smooth digestion, regular bowel movements and strong immunity are 3 main signs of a healthy gut.
5. What are prebiotics and probiotics?
Probiotics are the good bacteria found in our gut and prebiotics are foods that feed these good bacteria.
6. How to increase good gut bacteria?
To increase good gut bacteria, eat more fermented foods and fiber rich fruits and vegetables, You can also take a probiotic supplement or gut health supplement for this.
[1] Krajmalnik-Brown R, Ilhan ZE, Kang DW, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract. 2012;27(2):201-214. doi:10.1177/0884533611436116 https://pubmed.ncbi.nlm.nih.gov/22367888/
[2] Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021;13(3):886. Published 2021 Mar 9. doi:10.3390/nu13030886 https://pubmed.ncbi.nlm.nih.gov/33803407/
[3] Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017;7(4):987. Published 2017 Sep 15. doi:10.4081/cp.2017.987 https://pmc.ncbi.nlm.nih.gov/articles/PMC5641835/#ref1
[4] Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836. Published 2017 May 16. doi:10.1042/BCJ20160510 https://pmc.ncbi.nlm.nih.gov/articles/PMC5433529/
[5] Krajmalnik-Brown R, Ilhan ZE, Kang DW, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract. 2012;27(2):201-214. doi:10.1177/0884533611436116 https://pubmed.ncbi.nlm.nih.gov/22367888/
[6] https://www.sciencedirect.com/science/article/abs/pii/S0963996923002752
[7] https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
[8] Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.011 https://pmc.ncbi.nlm.nih.gov/articles/PMC7213601/
[9] https://www.sciencedirect.com/science/article/abs/pii/S0306452224006894
[10] Xu L, Li W, Ling L, et al. A Sedentary Lifestyle Changes the Composition and Predicted Functions of the Gut Bacterial and Fungal Microbiota of Subjects from the Same Company. Curr Microbiol. 2023;80(12):368. Published 2023 Oct 13. doi:10.1007/s00284-023-03480-0 https://pmc.ncbi.nlm.nih.gov/articles/PMC10575810/
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
