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Sasha Gonzales

Gut health is very important.
Our digestive system is not just responsible for breaking down food and absorbing the nutrients that support our bodily functions, but is also home to trillions of “good” and “bad” bacteria collectively known as the gut microbiome.
This microbiome plays several key roles, according to Singapore-based gastroenterologist Dr Andrea Rajnakova.
It directly defends against pathogens and helps maintain our intestinal lining. It also prompts antibody production to support our immune system, produces K and B vitamins including biotin and folate, and helps with weight regulation and communication between the gut and the brain.

Good gut health is achieved when there is a balance between good and bad bacteria. There are several factors that may upset this balance, including environmental factors, antibiotic use, and consuming sugary soft drinks and high-fat, processed and fast foods.
An unbalanced gut microbiome is associated with medical conditions ranging from type 2 diabetes and high cholesterol to heart disease and inflammatory bowel syndrome, Rajnakova says.
An unhealthy diet of processed and fast foods is also closely linked to gut inflammation, a problem that is thought to be associated with leaky gut syndrome.
This condition occurs when the intestinal lining becomes inflamed, damaged or irritated, allowing proteins, bacteria and toxins to pass from the lumen – the channel within the intestine through which digested food passes – into the bloodstream, Rajnakova says.
Choose foods containing healthy fats, like olive and avocado oils, nuts, seeds and fish
Andrea Rajnakova, on maintaining a balanced microbiome
“When these foreign substances enter the bloodstream, they are attacked by our immune system, triggering a cascade of reactions that may lead to chronic inflammation in the body and a change in our gut flora,” she adds.
Digestive issues are among the first signs of gut inflammation and an unbalanced microbiome. We may notice these as changes in our bowel movements such as diarrhoea and constipation, bloating, flatulence, abdominal discomfort or pain and indigestion.
Other problems may flare up that we may not immediately associate with an unhealthy gut, because their symptoms may overlap with those of other conditions.

These include:
Skin issues: It is still unclear how poor gut health is connected to skin problems such as acne breakouts, eczema and rash flare-ups, but imbalance in the gut microbiome – dysbiosis – is said to play a key role.
Insomnia: Researchers at Shandong University in China found the quantity of certain types of bacteria in our gut, such as Lachnospiraceae UCG-004 and Odoribacter, promoted longer sleep, while others such as Selenomonadales and Negativicutes increased the risk of insomnia.
Sugar cravings: When there is too much yeast in our gut, the microbiome changes, says Graeme Bradshaw, a Hong Kong-based naturopathy and homeopathy practitioner.

“The yeast is usually the type called Candida albicans. Yeasts naturally ferment sugar, and in doing so remove the sugars and simple carbs from the foods we’ve eaten.
“The overall effect of this fermentation is not just a lot of gas, bloating and flatulence, but also a desire for sugary foods and fruits like grapes to make up for missing sugars. Unfortunately, that further feeds the Candida and bloating,” he adds.
Bradshaw says an imbalance in the gut, which can affect sugar, glucose and carbohydrate metabolism, may also cause cravings for high-carbohydrate foods.
Finally, gut inflammation may affect the production of “feel-good” chemical serotonin. Bradshaw says reduced serotonin levels may lead to anxiety, mild depression, cravings for sweets and even the desire to binge on comfort foods such as chocolate.

Safeguarding the gut
To maintain a healthy gut microbiome, consume fibre-rich plant foods such as fruit, vegetables, beans, legumes and whole grains like brown rice.
Certain plant foods, such as apples, bananas, mushrooms, soy beans, chickpeas, oats and barley, are naturally prebiotic; they contain special fibres that function as food for the good bacteria in your gut, allowing them to grow and thrive.
Rajnakova recommends avoiding white bread, white rice, pastries and other highly processed foods, and to minimise your intake of red meat.

“Choose foods containing healthy fats, like olive and avocado oils, nuts, seeds and fish. Limit your consumption of saturated fats and avoid foods with trans-fat,” she says.
When it comes to drinks, Rajnakova says water is best. Avoid sugary drinks and limit your intake of juices and milk. Coffee, tea, fresh fruit juices and low-fat milk can all be part of a healthy diet but are best consumed in moderation.
Limit sodium in your diet. Most processed foods are high in sodium, so skip these in favour of fresh, whole foods.
Rajnakova says probiotics – live microorganisms similar to the beneficial bacteria in your gut – may also aid digestive health. The most common probiotics belong to groups called Lactobacillus and Bifidobacterium.
Probiotics are used as dietary supplements to reduce gastrointestinal discomfort, improve immune health, relieve constipation, and prevent antibiotic-induced diarrhoea, she says.
They are also found in yogurt and other fermented foods like kimchi, sauerkraut, kefir, kombucha, tempeh, miso and probiotic-fortified foods.
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Acne, eczema and insomnia can signal poor gut health; here’s how to safeguard yours

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Singapore-based gastroenterologist Andrea Rajnakova. Photo: Dr Andrea Rajnakova

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Lifestyle

Health & Wellness

Health

An unbalanced gut microbiome is linked to diabetes and more. Digestive issues are obvious red flags, but there are others you may not expect


An unbalanced gut microbiome is linked to diabetes and more. Digestive issues are obvious red flags, but there are others you may not expect.


Healthy eating

Disease