The bacteria in the gut, collectively known as the gut microbiota, are important to general health, and a disorder in the gut bacteria is linked to some chronic diseases, including obesity and a variety of digestive problems.
Experts say that one way to improve gut health is to eat probiotic foods, take probiotic supplements, and consume plenty of fiber, which acts as a food source for your gut bacteria.
Private Kamanzi, a nutritionist and nutritionist at Amazon Nutrition Cabinet in Kigali who studies diet, physical well-being, and lifestyle, says factors, including the food you eat, can affect the types of bacteria found in your digestive tract.
There are now around 40 trillion bacteria in the body, most of them in the intestines.
The role of nutrition
Kamanzi says regular consumption of probiotics can also help prevent the intestinal environment from becoming overrun with unhealthy bacteria.
This, he says, has been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases.
“There are hundreds of types of bacteria in your gut, each with specific roles in health and requiring different nutrients to grow,” he says.
He goes on to say that a diverse microbiome is considered healthy. This is because the more types of bacteria you have, the more benefits they can be for your gut health.
A diet made up of different foods can result in a more diverse microbiome. For example, he mentions that eating lots of vegetables, legumes, beans, and fruits is considered the best source of nutrients for a healthy microbiome.
“They’re high in fiber that the body can’t digest. However, certain bacteria in the gut can digest fiber, which stimulates their growth, ”says Kamanzi.
In addition, beans and legumes also contain very high amounts of fiber, which makes them good for gut bacteria.
Dr. Janvier Rusizana, a general practitioner at Clinique La Triade in Remera, says the gut microbiome also helps control digestion and boosts the immune system and many other aspects of health.
Similarly, he says, a number of studies have shown that eating yogurt can improve gut bacteria and reduce symptoms of lactose intolerance.
He points out that eating yogurt can also improve the function and composition of the microbiome.
Dr. However, Rusizana quickly finds that many yogurts, especially flavored yogurts, contain high amounts of sugar. Therefore, it is best to go for plain, unsweetened yogurt or flavored yogurt with minimal added sugar, made only from mixtures of milk and bacteria.
Dr. Rusizana adds that in order to promote good bacteria in the gut, consuming whole grains is essential as they are high in fiber and indigestible carbohydrates like beta-glucan.
“That’s because these carbohydrates are not absorbed in the small intestine, but rather go to the large intestine to encourage the growth of beneficial bacteria in the intestine,” he says.
Meanwhile, the doctor also points out that a vegetarian diet can benefit the gut microbiome, possibly due to its high fiber content.
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