The state of your gut can tell you a lot about your health. If your gut could talk, you might completely skip the guessing game and ask away. “Hey gut,” you begin. “What should I do to keep you healthy?”

You could possibly receive an entire digestive directory and never have to worry about dealing with an upset tummy again. Your gut could tell you about trillions of its micro-sized friends too; the gut microbiome. Things get very inte-res-tine within the gut microbiome, a community of microorganisms, including bacteria, that inhabit the gastrointestinal tract. They nest in the belly for all our lives like a hidden ecosystem. These tiny allies of the gut cultivate a flourishing environment that nurtures our health from inside out.

What is more important is that we bank on a diverse and balanced gut microbiome to safeguard fundamental functions of the body. An imbalance of gut bacteria or dysbiosis, on the other hand, exposes the body to digestive issues, chronic inflammation, and even mental health disorders.

Functions of the Gut Bacteria

  • Digestion
    The gut bacteria aids in nutrient absorption by helping to break down nutrients like complex carbohydrates, proteins and fats that we gain from the foods we eat every day.
  • Immune system
    Fact: 80% of our immunity lies in the gut! Higher levels of beneficial gut bacteria may help strengthen the gut which helps to protect against pathogens and fight infections.
  • Mental Health
    Like the best of friends, our gut forms a meaningful bond with the brain. This gut-brain axis has demonstrated promising impact upon mood, stress, anxiety, depression and cognitive functions in several clinical trials.
  • Metabolism
    In some cases, the gut bacteria may alter our metabolism by affecting the way we store fat and regulate blood sugar levels.

We are all aware that the gut could never talk. Instead, it tells you the news on the inside by playing with your intuition and leave clues behind for you to figure. There is so much that we yearn to know, especially, the gut health meaning behind all these signs. By now, you may have noticed a few indications if your gut is doing poorly. Should you observe any abnormal poo patterns, a stomach quake, fatigue, unintentional weight loss, skin irritation, any food intolerance or mood changes and irritability; this is your cue to improve your gut health.

That’s it, I am entering my Healthy Gut Era!

What is the meaning of gut health? How to have a healthy gut? How to improve gut health naturally?

A healthy gut means more than just to digest your foods and poop better. To know the true gut health meaning, the gut microbiome is the perfect place to start. Hear this out, balancing the gut bacteria prompts better overall gut health. Adapting probiotics for gut health into your routine is a powerful move to add more good bacteria to the gut microbiome.

The FAO/WHO defines probiotics as live microorganisms when administered in adequate amounts, confer a health benefit to the human body. These beneficial bacteria have held a great reputation for improving digestive health, regulating mental health disorders, managing skin conditions, and giving you an immunity boost; some even found to lower the risk of developing certain cancers. Commonly from the Lactobacillus and Bifidobacterium genera, it must be alive with a strong acid and bile tolerance and presented in sufficient quantities routinely to work its magic down the alimentary tract. Lactic acid bacteria are essential components in fermentation, one of the oldest methods for preserving food. It is not surprising that a wide range of fermented foods contain probiotics.

Are there specific gut-healthy foods that you should eat? These 10 Asian probiotic foods for gut health are going to make you belly happy.

1.Cultured milk drinks
Milk is a nutritious medium for fermentation. The Lacticaseibacillus paracasei Shirota strain is an example of an evidence-based probiotic bacteria usually found in Yakult probiotic cultured milk drinks. When a bottle of Yakult is taken daily, it provides you with a bacterial count of more than 30 × 109 cfu/ml (30 billion) of the good bacteria Shirota strain to strengthen the gut.

2.Tempeh
Tempeh is made by binding fermented soybeans into a firm, cake-like form. With a unique nutty, mildly mushroom-like taste, it is said to contain more protein than tofu – superb for our vegan friends!

3.Tapai
Tapai has a cultural significance in many culinary histories of Southeast Asian countries, including Malaysia. A starchy base using glutinous rice or cassava that is fermented by starter cultures or yeast. Its fermentation process converts the starches into sugars and alcohol, giving a sweet or slight sour flavour, often with a bit of gas.

4.Kimchi
A Korean traditional staple that is already delicious on its own. Sometimes, you can add them into stews, fried rice or pancakes. Selected vegetables like napa cabbage, radish, garlic, ginger, and chilli powder, are seasoned and left to ferment for days to weeks to achieve the desired tangy taste.

5.Miso
Another soy wonder originating from Japan, this umami seasoning is made by fermenting soybeans with a type of mould (Aspergillus oryzae). The darker your miso appears, the stronger and saltier it is.

6.Yogurt
Yogurt is created by adding live lactic acid bacteria cultures to milk. These bacteria ferment lactose and produce lactic acid, the reason for curdling of milk. A dairy product that is rich in protein, calcium, B vitamins and other minerals.

7.Lassi
A popular beverage at mamak eateries or Indian restaurants, it is a traditional yogurt-based drink that is made by blending yogurt with water or milk and your choice of fruit or spices.

8.Pickled vegetables
Pickling is a versatile way to preserve your vegetables. Almost any vegetables can be pickled, including mustard greens or cucumbers that is left to ferment for a few hours to several weeks.

9.Tempoyak
To fellow durian lovers, you can ferment them with various lactic acid bacteria especially during durian harvest season. The durian flesh is crushed, seasoned and fermented before adding it to your favourite sambal or dishes like gulai tempoyak ikan patin.

10.Kombucha
Kombucha is a tangy probiotic-rich tea, which may promote some benefits to the gut. It consists of sweetened black or green tea that is fermented with symbiotic culture of bacteria and yeast. The product may contain a small amount of alcohol (0.5%) but does not qualify as an alcoholic beverage.

Your pharmacist may even suggest probiotic supplements that contain multiple strains with an extended shelf life. Here is the catch – the benefits of probiotics are strain-specific, so studying more about your preferred source of probiotics can help you understand its health outcomes.

Unless you have an extremely weakened immune system or underlying illnesses, it is safe to consume probiotics for most people in general. In fact, probiotics are particularly beneficial to take after a course of antibiotics to help restore the natural balance of gut bacteria. You could always consult a trusted healthcare practitioner when you are just starting. A bit of bloating is a mild occasion for newbies.

Serve it on the side

Probiotics and prebiotics are a perfect pair, like two peas in a pod. Like any other living organism, probiotics need sustenance to stay alive. Notice that pre- in prebiotic? That is just food for the microbes that reside in your gut for its survival. You can name prebiotics in their list of favourite nourishment to keep them healthy and thriving.

You might have already taken some form of these gut-healthy foods without even realising it. Yes, it is apparent that most prebiotic-rich foods include many plant-based foods, especially fruits, vegetables, nuts, seeds and wholegrains. Hang on, even peas are excellent as prebiotic fibres!

What else can I do?

Alongside a habitual intake of probiotics and eating a balanced diet that focuses on adding more prebiotic foods, be sure to make room for some lifestyle modifications to support your gut’s wellness.

  • Stress is inevitable, but manageable
    The body undergoes hormonal rollercoasters in stressful periods which affects gut health. For some individuals, they cope with stress eating or may have heightened cravings for high calorie density foods. Instead, try journaling, mindful medication or even taking a few minutes to breathe. You could also connect to someone your trust to help you channel your emotions.
  • Rule out any food intolerance
    Some foods might not sit well in your digestive tract, and it shows when you feel nauseated, gassy, bloated or experience a less pootiful time in the toilet. Keep a food diary to detect the food at fault so that you can prevent your any episode of intolerances.
  • Chew your food!
    Why the rush? Chew your food slowly and thoroughly. Remember, digestion begins in the mouth with mastication. It initiates the mechanical break-down of foods so your gut can take it easier later and reduce chances of abdominal distention.
  • Drink plenty of water
    The golden rule in the book is to keep yourself hydrated with at least 6-8 glasses of water a day. Adequate water helps you interact with digestive enzymes and soluble fibre to improve digestion, as well as softening stools to combat constipation. Drinking water is much easier when you carry a large water bottle with you throughout the day.
  • Move it, move it
    Staying active promotes a better diversity of good bacteria in the gut. Besides, it can help you increase gut motility to smooth out your bowel movements and reduce risks of constipation. Pick an exercise that you enjoy – you will be tempted to exercise more often while having fun!

References:

  1. Ramasamy, K., Rahman, N. Z. A., Chin, S. C., Alitheen, N. J., Abdullah, N., & Wan, H. Y. (2012). Probiotic potential of lactic acid bacteria from fermented Malaysian food or milk products. International journal of food science & technology, 47(10), 2175-2183.
  2. Swain, M. R., Anandharaj, M., Ray, R. C., & Parveen Rani, R. (2014). Fermented fruits and vegetables of Asia: a potential source of probiotics. Biotechnology research international, 2014(1), 250424.