Bacteria often get a bad rap. From ear infections to strep throat, many people associate bacteria with infections, a doctor’s visit and a possible round of antibiotics.
But in terms of gut health, the better the bacteria, the better you feel. The most ? The bacterial species that live in your digestive system, orÌý, according to the . Microbiome refers to a group of microbes that live in your gut to help with digestion, destroy harmful bacteria and help control your immune system.
One way to think about your gut microbiome is that it’s the gardener for your entire body. By tending the plants (good bacteria) and getting rid of the weeds (unhealthy bacteria), your gut contributes to your body’s bountiful harvest (other body system functions).
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Here’s how a balanced gut microbiome impacts your overall health.
1. Absorbs nutrients properly
Your stomach doesn’t absorb the majority of the nutrients you eat. It’s the small intestine’s job to break down the essential nutrients. Your gut’s bacteria produce the enzymes that help break down indigestible carbohydrates.
When this process doesn’t work as it should, serious health problems, like food intolerances and allergies, can occur.
2. Boosts immunity
Our microbiome also nourishes the cells in the gut wall. Healthy and satiated gut cells work in tandem with the immune system cells to help ward off colds, allergies, joint pain and acne, as well as working to fight potentially more serious disorders.
3. Reduces inflammation
The gut is inextricably linked to inflammation because nearlyÌý lies within it. A balanced gut microbiome helps the immune system activate properly, in response to an injury or infection. A healthy diet, one that , works to increase good bacteria to fight off the triggers that cause your immune system to overreact.Ìý
4. Decreases food cravings
Our gut microbiome sends our body signals on what food choices to make. According to a 2016Ìý, “Microbes have the capacity to manipulate behavior and mood through altering the neural signals in the vagus nerve, changing taste receptors, producing toxins to make us feel bad and releasing chemical rewards to make us feel good.â€
In other words, when our gut is healthy, we can make better food choices. There’s also a link between the gut and the pituitary gland — which means a healthy balance of gut bacteria can signal to your brain that you’re full.
5. Contributes to heart health
Since inflammation can be a main driver for serious health issues, there’s that a healthy gut microbiome plays an important role in heart health as well.
Past research has linked an unbalanced gut microbiome to increasing risk factors for ,Ìý and , as well as several cardiovascular diseases, includingÌý,ÌýÌýÌý andÌý
Try these tasty options to improve your gut microbiome
The key to a healthy gut is diversifying your diet. Be sure to include a wide range of tasty things like:
Probiotic foods, including kimchi, yogurt, sauerkraut and kefir
Prebiotic foods like dark greens, apples, oats and bananas
Whole grains
Legumes
Polyphenol-rich foods like red wine, green tea, dark chocolate and olive oil
