What Might Be Causing Harm To Your Gut Bacteria And How To Fix It.
Many diet, lifestyle and environmental factors can negatively affect your gut bacteria. Your body is full of harmless bacteria known as microbiota. These microbiota can positively affect your health and play a big role in assisting your body systems function properly. Recent studies have suggested that your microbiota has significant affects on your body ranging from cognitive function, energy regulation, toxin neutralisation and immune system.
When your microbiota gets disrupted and your gut becomes imbalanced, this is commonly known as Dysbiosis. Dysbiosis typically occurs when your gastrointestinal tract (GI), which includes your stomach and intestines, allows bad bacteria to form an imbalance. Dysbiosis can present itself in some of the common symptoms like an upset stomach and bloating, but rest assured, there are many things we can do in terms of diet and lifestyle to prevent and reduce this from happening.
So how do does Dysbiosis happen;
Over-consumption of alcoholic drinks, more than 1 per day or binge drinking
Dietary changes - increase in sugar and food additives
Chemical/toxin consumption (accidental) from pesticides from unwashed fruit and veg
Antibiotics and medication which may affect your gut flora
High levels of stress and anxiety and poor sleep quality
Smoking
Sedentary lifestyle
Dysbiosis can present itself in the body in all different ways. Before we go through what changes you can make to your nutrition and lifestyle, let’s look at what signs and symptoms you may be experiencing if you have Dysbiosis;
Upset stomach and bloating
Irritated skin and redness
Fatigue
Constipation or diarrhoea
Depressing and anxiety
Brain fog
Nausea and bad breath
If you’re experiencing any of the above, take a look below at what changes you can make instantly to your daily lifestyle and nutrition intake. It’s important that you maintain a nutrient dense diet to keep your gut bacteria balanced. The following nutrients are highly important in maintaining the balance, which can be taken in supplement format;
Beta-carotene - an anti-oxidant which will help to stabilise free radicals
Calcium and magnesiums
B-vitamin complex including B-6 and B-12
Zinc
In terms of food choices, you may want to add the following into your daily diet;
Dark leafy greens including spinach and kale
Oily fish including salmon and mackerel
Fresh meat (avoid anything processed)
Certain foods will feed the bad bacteria in your gut. Which means until it is balanced again you may need to avoid eating the following;
Some fresh fruits including bananas, grapes and apples
Processed meats and cured meats
Diary produce
Gluten based products like corn, bread, oats etc
Foods high in refined sugar - sweet treats, corn sugar, maple syrups etc
