Go With Your Gut: Here’s How A Healthy Gut Affects Your Overall Health

Plus, the supplements you need to achieve optimal gut health.

May 10, 2021

If you’ve never given any thought or attention to your “gut health” before, you’d be surprised: It affects you and your body in more ways than one.

Simply put, your gut health refers to the function and balance of bacteria in the many parts of your gastrointestinal tract, from your esophagus and stomach down to your intestines. We know this talk isn’t entirely sexy, but hear us out! For starters, having a healthy gut microbiome—the collective term for the group of bacteria, viruses, fungi and other microbes in your stomach—is crucial in order for us to eat, digest, and process food without discomfort.

This is because the good bacteria are essential in fighting off bad bacteria that may invade our system, preventing illnesses and diseases. Once the balance is thrown out of whack, however, we often experience digestive problems such as bloating, abdominal pain, irritable bowel syndrome, constipation, and vomiting, to name a few.

But guess what? It’s not just our tummies that are directly affected by our gut health. Since it’s connected to the rest of our body through nerves and hormones, it also plays a pivotal role in helping us maintain our overall health and well-being:

• Heart health: We all know how our diet—specifically a high-cholesterol diet— affects our risk for heart and circulatory disease. That said, it’s important to strive for a good balance of good bacteria in the food we eat in order to prevent the buildup of cholesterol in our blood vessels.
• Kidney health: People with kidney disease tend to have higher levels of intestinal bad bacteria, which can lead to chronic inflammation and the inadequate metabolism of toxins in the body.
• Mental health: Since your gut and your brain are connected through the so-called gut-brain axis, the chemicals in your gut have also been found to play a vital role in controlling your moods and behavior. Moreover, changes in the balance of bacteria have been known to contribute to symptoms of anxiety, depression, and other mental conditions.
• Skin health: FYI, the skin is actually a great barometer for what’s going on in your gut. This is because the gut is where 70% of our immune system lives, so any imbalance or inflammation can easily manifest in our skin—usually through issues such as acne, rosacea, and eczema.

This Way To A Healthier Gut

While we’re born with the gut microbiome that we have, the good news is it’s greatly influenced by our lifestyle—primarily by what we put inside our bodies. This means we can actually tilt the balance to our favor by watching what we eat and making sure we get the nutrients needed to promote the growth of good bacteria.

The easiest way to do that is diversify your diet in order to have a more adaptive microbiome, one that’s less prone to bad bacteria attacks. This means eating lots of fruits and vegetables and cutting back on processed foods and refined sugars. The problem is most of us do not have a balanced diet so we don’t get our complete nutritional needs from our daily food intake, says Dr. Maximin Navarro, Bella Pelle Philippines’ resident dermatologist, a Functional Medicine practitioner, and a Philippine Dermatological Society (PDS) fellow. To fill in the gaps, we can take oral supplements for an extra boost.

Dr. Navarro is quick to give this reminder, though: “I recommend consulting your attending physician or a doctor who is trained in functional medicine or nutrition before adding an oral supplement to your diet.” This is to determine any possible drug interactions with your current medications.

Check out some of the good-for-you supplements that can do wonders for your gut health:

Probiotics & Prebiotics

Probiotics are essentially good bacteria that help build a thriving ecosystem in your gut. You can easily find them in ready-to-eat food such as yogurt, kefir, aged cheeses, miso, and fermented items like kimchi and kombucha. If you’re averse to these, however, you can opt for probiotic supplements, which are best taken in the morning on an empty stomach.

Prebiotics, meanwhile, are what probiotics feed on, and which encourage beneficial bacteria to multiply in the gut. Plus, prebiotic fiber also helps you feel fuller longer (so it’s good for weight loss!). Natural prebiotic sources include garlic, onions, bananas, apples, and whole oats.

 

L-Glutamine

Naturally found in the body, L-glutamine is an amino acid that supports the intestines, boosts immune cell activity in the gut, improves nutrient absorption, and helps prevent infection and inflammation. It’s also believed to help relieve digestive problems such as diarrhea, especially during times of illness and stress.

Zinc

Known for supporting the entire body—especially immune and tissue health—zinc is also important in producing digestive enzymes that are critical for intestinal wellness. But the right balance is key: Too much or too little zinc can cause a shift in the gut microbiome. Food sources rich in zinc include oysters, red meat, poultry, and fish.

Collagen

An important protein found in almost every tissue of the body (and is super helpful in keeping skin young-looking), it also plays a beneficial role in gut health. Studies have found that collagen peptides prevent the breakdown of the intestinal lining and deliver anti-inflammatory properties to promote digestive health.

Turmeric

Known for its antioxidant and anti-inflammatory properties, turmeric contributes to healthy digestion and promotes the growth of healthy bacteria. Plus, it helps alleviate tummy aches that may come from the consumption of alcohol and spicy food.

Vitamin C

Aside from being crucial in promoting immune health, the antioxidant properties of Vitamin C are also important in digestion as they support healthy teeth and gums, and allow the body to properly absorb iron.

Omega-3 Fatty Acids

Studies have found that those who eat a diet rich in omega-3 fatty acids, commonly found in fish, nuts, seeds, and plant oils, have more bacterial diversity in their gut, which is good for one’s overall health.

To know more about the recommended products or for customized recommendations, you can book a virtual dermatological consultation with Dr. Maximin Navarro, Bella Pelle Philippines’ resident dermatologist and a Philippine Dermatological Society (PDS) fellow, here.

Reminder: It’s always best to consult with a physician before taking any supplements, especially if you have existing medical issues.

 

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