5 Factors Harmfully Influencing Gut Function

Significant disturbances in gut microbiota may result from a one-sided and nutrient-poor diet. Adequate intake of fiber contributes to an increase in beneficial bacteria and a decrease in harmful bacteria. Furthermore, fiber intake stimulates the production of SCFA (short-chain fatty acids that are beneficial for the microbiome). According to the EFSA (European Food Safety Authority), it is recommended that adults consume at least 25 g of fiber per day to ensure the proper functioning of the gut microbiota and reduce harmful bacteria. Fiber sources include whole grain products, vegetables, fruits, nuts, and legumes. However, a Western diet, which is based on processed foods and high in refined sugars and saturated fats, has a negative impact on gut microbiota. In this diet, animal protein, especially red meat, predominates, while fresh vegetables and fruits and whole grain products are scarce. Such a diet has a negative impact on the diversity of gut microbiota, impairs gut functions, and alters the composition of gut contents, including a reduction in desirable Bifidobacterium bacteria and an increase in unfavorable proteolytic bacteria. However, short-term dietary changes have less impact, as they only alter the microbiota for a few days before it returns to its original form.

Psychological pressure is an integral component of existence, yet its intense and persistent nature has negative health consequences. It undeniably impacts the condition of gut microbiota, leading to dysbiosis, which is a disruption in the balance between the amount of beneficial microbes and pathogens. It can also lead to an increase in pro-inflammatory factors, which results in the development of inflammation within the digestive tract. Negative emotional states are associated with increased gastrointestinal symptoms, such as abdominal pain or diarrhea, as well as the development of irritable bowel syndrome (IBS). Interestingly, the effectiveness of certain strains of bacteria in alleviating stress and anxiety symptoms (L.. Cheng et al. 2019) has been proven. Preparations containing such strains are called psychobiotics and, when provided in the right amount, positively impact the gut-brain axis, that is, the mutual influence of these structures through the vagus nerve, neurotransmitters, and hormones.

No one can deny that antibiotics play a significant role in reducing the morbidity and mortality of children up to 3 years of age. However, it should be noted that the consumption of antibiotics may result in a decrease in the diversity of gut microbiota, as these medications eliminate not only pathogenic bacteria but also beneficial ones that are part of the natural microflora.

The detrimental consequences of excessive alcohol intake on the human body are well-known. It can lead to the development of liver and digestive diseases and increase the number of harmful bacteria in the digestive tract. Alcohol acts as an irritant to the stomach walls and promotes inflammatory conditions in the digestive system.

Research has demonstrated that physically active individuals possess a healthier gut microflora composition compared to those with a sedentary lifestyle, although this has also been associated with alternative dietary habits (N. Redondo-Useros et al. 2020). Both diet and physical activity influence the gut. Physical activity enhances intestinal motility, exerts a positive impact on the digestive system's blood flow, and contributes to a decline in the incidence of conditions such as 12-month-old stomach disease or colon cancer (W. Marlicz 2014). However, caution must be exercised - as the duration and intensity of exercises increase, so does the risk of intestinal injuries. Unfavorable consequences may be observed during prolonged efforts, such as marathons or ultramarathons (R. Murray 2006).

How can you promote gut health and therefore improve the health of your whole body? It's important to have a diverse list of foods on the plate, paying special attention to those high in fiber: vegetables, fruits, and whole grains. It's good to include sour cream and fermented dairy products in the diet too. You need to reduce the intake of high-processed foods and red meat. Mediterranean and vegetarian diets are considered the best for your gut. Additionally, it's beneficial to ensure regular physical activity and introduce strategies for managing emotional stress. A healthy gut can prevent many diseases.