Gut health is crucial to overall health and well-being, serving as the foundation for a robust immune system, effective digestion, and even mental health. The gut is often referred to as the "second brain" due to its vast network of neurons and its ability to communicate with the brain. A healthy gut helps in nutrient absorption and toxin elimination and supports the production of essential neurotransmitters like serotonin, which regulate mood.
In the present, poor gut health has become increasingly prevalent due to factors such as processed foods, high sugar intake, stress, and antibiotics, which disrupt the delicate balance of gut microbiota. As digestive disorders become more common, it is now more critical than ever to restore gut health to prevent and manage these conditions effectively.
The Gastrointestinal (GI) Tract
The gastrointestinal (GI) tract, also known as the digestive tract or alimentary canal, is a continuous tube that runs from the mouth to the anus, responsible for digesting food, absorbing nutrients, and eliminating waste. It includes the mouth, oesophagus, stomach, small intestine, and large intestine. This system plays a crucial role in breaking down food into nutrients that the body can use for energy, growth, and cell repair.
The gastrointestinal tract grows significantly from birth to adulthood. Initially, it holds only 5-7 ml of fluid, causing infants to often poop right after feeding. It triples in size within three days and reaches the size of an egg in one month, holding 80-150 ml. By age five, the small intestine doubles in length to about 450 cm. In adults, the GI tract can hold 1-2 liters of food and fluid.
Functional Gastrointestinal Disorders (FGIDs)
Functional gastrointestinal disorders (FGIDs) are a group of conditions characterised by chronic or recurrent symptoms arising from the gut-brain interaction. Common examples include irritable bowel
genetic predispositions, epigenetic factors, the enteric nervous system, lifestyle, environmental influences, and their interaction with gut microbiota.
Gut Microbiota and Intestinal Gas Profile
Gut microbiota, the diverse community of microorganisms living in the digestive tract, plays a crucial role in FGIDs. The composition of gut microbiota can change rapidly due to variations in diet, medication, birth mode, age, and psychological state. Symptoms of FGIDs include abdominal pain, bloating, nausea, fullness, vomiting, and altered bowel habits.
The gut microbiota is integral to the fermentation of carbohydrates, producing gases such as hydrogen (H2) and carbon dioxide (CO2). Dysbiosis, or an imbalance in gut microbiota, can lead to excessive gas production, resulting in symptoms like bloating and discomfort. Intestinal gases, including hydrogen and methane, can diffuse into the bloodstream and are exhaled in the breath.
Methanogenic microbes in the colon produce methane (CH4), which depletes serotonin and slows gut transit time, leading to constipation.
Bacteria like E. coli, Enterobacter aerogenes, and Clostridia produce Hydrogen Sulfide (H2S) in the colon.
H2S, when absorbed by colonocytes, forms sulfuric acid, which is highly toxic and can disrupt gut motility, secretion, and immune function.
Klebsiella pneumonia produces alcohol, potentially affecting brain and intestinal barrier functions.
Starvation of gut microbiota, often due to decreased fibre intake, can increase reliance on mucus polysaccharides, leading to mucus layer degradation and heightened pathogen susceptibility. The safest treatment to restore healthy microbiota involves dietary intervention. A fibre-rich vegetarian diet can boost the production of short-chain fatty acids (SCFAs), which inhibit pathogenic bacterial colonisation.
The Role of Probiotics, Prebiotics, and Synbiotics
Probiotics and prebiotics play significant roles in maintaining gut health. Postbiotics, the metabolic byproducts of probiotics and prebiotics, include beneficial nutrients like vitamins B and K, amino acids, and antimicrobial peptides that inhibit harmful bacterial growth. Synbiotics, a combination of probiotics and prebiotics, enhance the survival and implantation of beneficial microbes in the GI tract, promoting a healthy gut environment.
Akkermansia muciniphila is a notable probiotic species with mucin-reducing and immunomodulatory properties. It shows promise in treating metabolic and inflammatory diseases. Pomegranate can increase the abundance of Akkermansia, strengthening the gut barrier, protecting against leaky gut, and improving blood glucose control and lipid metabolism.
Escherichia coli Nissle (ECN) is an oral probiotic engineered to overexpress catalase and superoxide dismutase, aiding in the treatment of intestinal inflammation. To improve its bioavailability, ECN is coated with chitosan and sodium alginate, forming effective biofilms through a layer-by-layer electrostatic self-assembly strategy.
Gastroesophageal Reflux Disease (GERD)
Gastroesophageal reflux disease (GERD) is a common condition where stomach acid frequently backs up into the oesophagus, causing heartburn, regurgitation, and difficulty swallowing. Pregnancy and obesity can worsen GERD. Pregnancy hormones and increased abdominal pressure from the growing uterus can affect the lower oesophagal sphincter (LES), while obesity increases abdominal pressure and visceral fat, aggravating acid reflux.
Although antacids can relieve GERD symptoms, long-term use is not recommended due to the risk of low stomach acidity and potential infections. Effective GERD management includes dietary changes, lifestyle modifications, and medical interventions as advised by a healthcare professional.
Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome is a functional gastrointestinal disorder characterised by symptoms such as abdominal pain, bloating, and changes in bowel habits, including diarrhoea, constipation, or a mix of both, without any observable structural abnormalities or inflammation in the digestive tract. The pathophysiology of IBS involves disruptions in gut motility, increased gut sensitivity, and altered gut-brain interactions.
Restoring Gut Health & Harmony
Restoring gut health is essential for preventing and managing digestive disorders, and reclaiming a healthy life. This involves a multifaceted approach that includes dietary changes, lifestyle modifications, and, when necessary, medical interventions. A diet rich in fibre, probiotics, and prebiotics can help maintain a balanced gut microbiota. Managing stress, improving sleep hygiene, and avoiding unnecessary antibiotics are also crucial for maintaining gut health. By taking these steps, individuals can improve their digestive health and overall well-being, preventing the onset of gut-related disorders.
At Harmony Wellness Concepts, we support you to eat healthy, bring about sustainable lifestyle changes, and efficiently manage triggers like sleep and stress to help you become healthy again. Sign up for a consultation today to understand yourself better and secure a healthy, happy tomorrow!
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