How Should We Eat for a Healthy Gut?

What is the Microbiota?

The microorganisms such as bacteria, fungi, and viruses living in the intestines are called the 'microbiota'. Balance is crucial among these microorganisms, which are most abundant in the intestines in the body and weigh approximately 2 kilograms. That is, the bad bacteria should not outnumber the good ones.
Nutrition and Dietitian Harika Özkaya Yurttadur, who emphasizes that the disruption of this balance is a cause of 'disease', explained the emerging illnesses and points to consider as follows:

Why is Gut Health Important?

Gut health refers to the balance of microorganisms living in the digestive system. These microorganisms include bacteria, viruses, fungi, and other microbes that help break down food and absorb nutrients. The intestinal system, comprising the stomach, small intestine, and large intestine, is where the majority of the digestive process occurs. It also hosts the gut microbiota, consisting of trillions of bacteria. These bacteria work together to maintain the body's overall balance.

What are the Functions of the Gut Microbiota?

The gut microbiota is a vast ecosystem composed of different species and strains, containing over 1000 types of bacteria. Their numbers reach trillions... Therefore, this flora can be considered a separate endocrine organ and plays a role in many vital functions.

The gut microbiota ensures:
•    Digestion of carbohydrates,
•    Regulation of blood sugar levels,
•    Balance of bile acids,
•    Vitamin synthesis,
•    Protection of the intestinal barrier against harmful microbes,
•    Support of the immune system.

What Factors Disrupt the Balance of the Gut Microbiota?

Many factors from birth, including genetic factors, a Western-style diet, a sedentary lifestyle, smoking, and alcohol use, affect the microbial diversity and quantity in the gut. Maintaining a healthy gut structure means ensuring these microorganisms are in balance. The disruption of the gut microbiota balance in favor of harmful bacteria can be associated with many diseases such as metabolic syndrome, metabolic diseases, inflammatory bowel diseases, and obesity.

What Should We Pay Attention to for Maintaining Gut Health Balance and Supporting Bowel Movements?

•    Adequate and Balanced Fiber Intake

Dietary fiber is a carbohydrate found in plants that the body cannot digest. Although extremely important for gut health and overall body health, most people do not meet the recommended daily fiber intake. A daily fiber intake of 25 grams for women and 38 grams for men contributes to the regular functioning of the digestive system.

• What Does Each Type of Fiber Do? Which Foods Contain Them?

Soluble fiber absorbs water to form a gel-like substance. This softens stool and facilitates its passage. It may also help lower blood cholesterol and blood sugar levels.

For example: oat bran, barley, apples, pears, carrots, legumes, sweet potatoes, avocados, flaxseeds, chia seeds, Brussels sprouts, and broccoli are foods containing soluble fiber.

Insoluble fiber, on the other hand, passes through the digestive system undigested and adds bulk to stool. This allows stool to pass more easily and frequently.

For example: whole grains, nuts, cucumbers, zucchini, green beans, cauliflower, cabbage, potatoes, beets, dried apricots, dried figs, etc., are foods containing insoluble fiber.

Including a mix of soluble and insoluble fiber in your diet can reduce constipation, bloating, and gas problems.
 

•Eat Fermented, Probiotic Foods

Yeterli sıvı alımı, lifin bağırsaklarda etkin çalışmasını sağlar. Su, dışkının yumuşamasına yardımcı olarak kabızlığı önler. Günde 8–10 bardak su içmek sindirimin düzenlenmesi için önemlidir.
 
Yiyecekler ağza girdiği anda, büyük ölçüde sudan oluşan tükürük, karmaşık karbonhidratları parçalamaya başlar. Besinler sindirim sistemi boyunca ilerlerken, yeterli su alınması, yiyeceklerin uygun kıvamda kalmasını ve sistemde rahatça hareket etmesini sağlar.
Mideye ulaştığında su, mide asitleriyle birleşerek proteinlerin parçalanmasına ve sindirimin kolaylaşmasına yardımcı olur. Ayrıca su, dışkının yumuşamasını sağlayarak kabızlığı önler ve düzenli bağırsak hareketlerini destekler.

•Fermente Edilmiş, Probiyotik Gıdalarla Beslenin

Fermentation technology is a biological process that transforms food into delicious, nutritious, and healthy products. Fermentation gives food a unique aroma, flavor, and texture; increases its digestibility; reduces anti-nutritional factors (such as tannins, phytates, proteases), toxins, and allergens; and increases the bioactivity and bioavailability of macronutrients like protein, micronutrients like calcium, iron, manganese, magnesium, and phytochemicals like polyphenols. It is stated that the components contained in fermented foods improve well-being and health and are effective in modulating the intestinal microbiota.
Most microorganisms in fermented foods show the same or similar properties as probiotics. Probiotics are foods and supplements containing live microorganisms that, when consumed, are beneficial, especially for the digestive system, aiming to protect and improve the good bacteria in the body.
We cannot say that every microorganism responsible for fermentation exhibits probiotic properties, but fermented foods that preserve live microorganisms carry the beneficial properties of probiotic organisms.
Probiotics are among the most effective agents in regulating the microbiota. Therefore, the potential effects of microorganisms ingested through fermented foods on the microbiota are quite significant. Fermented foods help regulate the digestive system, support immunity, and support the growth and survival of probiotic microorganisms in the gut.

Adding fermented foods such as yogurt, kefir, pickles, cheese, boza, tarhana, kimchi (Korean-style fermented cabbage), and kombucha (Japanese fermented tea) to your diet will positively affect your microbiota.

•Move

Movement is as important as nutrition for gut health. A 30-minute daily walk, light yoga, or exercises stimulate the intestinal muscles. Regular physical activity supports the natural rhythm of the digestive system.

•Follow a Meal Schedule

Staying hungry for long periods or skipping meals can negatively affect your digestive system. Regular meal times preserve the rhythm of the intestines and reduce the risk of constipation.

Points to Consider for a Healthy Gut

•    Processed foods, excessively fatty foods, and carbonated beverages can negatively affect intestinal functions.
•    Ready-made meals, packaged snacks, and fried foods make digestion difficult, leading to bloating and constipation.
•    Beverages like soda and fizzy drinks both cause gas formation and can disrupt the balance of beneficial bacteria in the gut.
•    For a healthy gut, it is important to choose fresh, fibrous, and natural foods