What Happens in Your Gut Does Not Stay In Your Gut
"Your gut is not Las Vegas, what happens in your gut does not stay in your gut."
The impact and influence of your gut and its trillions of bacterial residents - your microbiome- extends far beyond just digestion. From immunity to anxiety to sleep, to metabolic disorders, diabetes, organ health, and even brain function, there is an intimate crossplay of the bacteria with you and your health. What you eat, your weekday meals and your weekend binges, plays a powerful role in defining the bacterial community and consequently in shaping you.
From Cholera to Cancer: A Shift in Health landscape
As per the India Science, Technology and Innovation group, till 3 decades ago, the most common causes of death in India were cholera, typhoid, malaria, dengue and tuberculosis. The landscape has changed now with a rapid rise in Non Communicable Diseases (NCDs)- diabetes, stroke, hypertension, obesity, cardiovascular diseases and even cancer. Predictably, it is tied closely to how we live-
- decreasing physical activity,
- late night scrolling or binge watching,
- rising stress levels,
- a rise in use of antibiotics,
- and more critically, changes in diet.
Traditional fibre-rich, diverse, inclusive and seasonal meals have been replaced by quick-to-eat, generic and low in nutritional value diets.
Not Just Digestion- What Does the Gut Do?
What this change does then, is not just affect your health superficially but deeply at a gut level. Your diet and its composition is intricately linked with not just the make-up of your microbiome but also the vital roles they play in you. This synergistic relationship faces several upheavals that can play havoc or angel. For instance, a diet rich in plant polysaccharides, which are normally non-digestible by the human body, is fermented completely by the bacteria to maintain a healthy, non-inflamed gut barrier, promotes the production of Short Chain Fatty Acids (SCFAs) for gut function and encourages a chatty crosstalk with the immune system.
A recent study by Weill Cornell Medicine in New York has caused further excitement in the microbiome community (of people, not bacteria). The study revealed the biological functions of the microbial-derived Bile Acids (BAs) include suppressing tumour progression. It was once unthinkable that these BAs could trigger or interfere with signalling pathways- specifically human androgen receptors-hAR, which when dysregulated can allow cancer to grow unchecked. Discoveries like these make one wonder about health that is not just disease reversal, but preemption and excellence of quality of life.
Ancient Wisdom- The Gut Was Always the Core
Interestingly, at some level, that the gut is the centre of health and disease is not new wisdom. Civilisations across the world, across millennia, have used food not just to nourish the body and soul but as a way of life, for this life and after too. Specific foods define festivals and mourning, seasons and travel, weddings and prayers. In fact, the first section in Charak Samhita dealing with fundamental principles of Ayurveda says,
"Āmāśayagatā ye ca kṛmayaḥ pittashleṣmasaṁśrayāḥ,
Teṣāṁ viṣavadudvegaḥ koṣṭhe dūṣayate malān."
Translating to,
"Microbes (Krimi) residing in the gut, when influenced by Pitta and Kapha,
Act like toxins, disturbing digestion and waste processing"
The highlight, even then, is bacteria being a cause of the disturbances and their effects on the body.
What Can You Do For Your Gut?
So, how can one use this information and innovation in science towards our own bodies? The first is to recognise that each gut is different and the composition of microbes residing in every gut is individual and specific - almost like a fingerprint. And therefore, rules for one gut may not be the best for another.
Gut Commandments -Thou Shalt Not
Respect overcomes rules in the case of your gut. Respect for those tiny residents of your gut that work tirelessly, persistently for you, and of course for themselves too. The most fruitful association with these microbes would then be a relationship that works for them and for us. And while every gut is unique, there are some rules on what not to do for encouraging better bacterial communities and their conversations. Your gut will thank you for it.
- Thou Shalt Not Consider Ultra Processed Food as "Just a Snack": Biscuits, packaged drinks, crisps (puffcorns, chips, nachos and sadly extruded snacks too) contain additives and preservatives that can disturb your gut lining and the bacteria residing along the lining.
- Thou Shalt Not Forget Fibre: Include a balanced portion of both soluble and insoluble fibre in your diet to enable the regulation of blood sugars, cholesterol, as well as enabling regular and smooth bowel movements.
- Thou Shalt Not Let Sugar Sneak In: Many packaged foods that sound savoury might have hidden sugars, like breads, cereals, even sauces and dips. Be wary of them and read the label.
- Thou Shalt Not Demonise Fat: All fats aren't evil. Choosing wisely and avoiding overly fried foods, yes, samosas too, is sensible, while healthy fats from nuts, seeds and cold pressed oils are microbe friendly.
- Thou Shalt Not Ignore Diversity: Like you like variety in your food, so does your bacteria. Try to include all food groups without focusing on any one or leaving out any one.
- Thou Shalt Not Neglect Seasonality: Support your bacteria's diversity and flexibility by eating what's grown locally and in the relevant season. This enables the local food ecosystem as well.
- Thou Shalt Not Self Prescribe Antibiotics: Antibiotics are made to wipe out entire communities of bacteria, and excessive use is a rising global concern with Anti Microbial Resistance gaining attention.
- Thou Shalt Not Take Supplements without Expert Advice: Not knowing what your body needs might push it into further imbalance and disturb the colonies inside irreversibly.
- Thou Shalt Not Take Sleep Lightly: Your bacteria have a circadian rhythm and they need their rest, just like you. Poor sleep, irregular timings, disturbances can not just damage the gut barrier but also cause hormonal changes and weight gain. Let your bacteria rest a bit too.
- Thou Shalt Not Turn A Deaf Ear to Your Gut: Bloating, flatulence, constipation, diarrhoea, food cravings, unexplained fatigue? Your gut is saying something. Be tuned and aware of it.
Your Microbiome - Your Guide to Your Health Future
Every gut has a story. Are you listening? Microbiome profiling as done by (organisations like?) Iom Bioworks work on not just helping you decode your gut language but also how to nurture and nourish this ecosystem for your best benefit. It isn't about fear or diagnosis. It's about knowing your body better, to get insights that can move you from awareness to deeply personalised nutrition. To understand which bacteria are thriving and enabling your thrive and what that means for your health. Your gut certainly may not be Vegas, but your health and YOU deserve to know what's going on there and make the right changes.