We all have trillions of micro bacteria living inside our guts. They're our gut flora and are a combination of both good and bad bacteria. Their function is to take care of our bodies, fight against illness and have a big impact on our mental health. But sometimes the balance between the good and bad gets disrupted and we need to take action to put it in balance again. This can happen due to some infection, a certain type of diet, taking antibiotics or disrupting your sleeping pattern. But there are ways to make things right again through medication and a change of lifestyle.

We have a beneficial bacterium living in our gut called probiotics. They're there to help us with the absorption of nutrients, better digestion and getting rid of harmful bacteria. They also produce vitamins such as B12 and K which help us with our immune system. When there’s a disbalance in our gut we take essential supplement probiotics for a sensitive stomach.

In many cases it’s not harmful to take them every day but consult with your doctor just in case there is an issue. Some of the common signs of a gut disbalance are immune system issues, bloating, diarrhea, gas, constipation, frequent mood changes or appearance of depression and anxiety and skin conditions like psoriasis and eczema.

When we’re sick we take antibiotics to make us feel better. But this can make the bad bacteria, fungi and viruses overgrow the good ones. By consuming probiotics after or even during the consumption of antibiotics, we’re investing in our health long-term.

IBS or irritable bowel syndrome can be a big issue for some people because abdominal pain can be serious. Probiotics reduce its symptoms and make it less severe. There’s a thin but very strong gut barrier in our digestive tract. When it gets damaged or inflamed bacteria and proteins leak through it and this is known as a leaky gut syndrome. Probiotics can be very helpful in this situation and rebuild and heal this barrier.

It may not seem possible, but our gut’s health has an impact on our mental health as well. The neurotransmitters which are sort of messengers in our bodies are produced inside the gut. They help us sleep, influence our mood and control the function of the heart and bladder. So, when we’re feeling stressed our gut senses and there can be an issue with the creation of neurotransmitters.

Probiotics also help us boost our immune system and protect us against the common cold and the flu by reducing the symptoms. They also can help with GI infections such as the overgrowth of the yeast Candida. Research shows that they also prevent our "bad” gut bacteria to become resistant to antibiotics, which can be a problem after a while.

Balanced Food Regime

Consuming healthy and balanced food means having a healthy and balanced gut. Eating ingredients filled with nutrients such as vitamins, minerals and fibres will positively affect our gut flora. Fibre-rich foods such as vegetables, fruits and whole grains are essential. They regulate the bacteria which results in proper digestion.

On the other hand, refined sugars and processed foods have the opposite effect. Artificial sweeteners are also a big no. They just increase the presence of bad bacteria. Also, include lentils, whole-wheat bread, and brown and whole-wheat rice in your diet. Kefir, kimchi and other fermented foods such as miso and pickles belong in the good gut food category.

Consuming food rich in polyphenols is also of big help. Almost all of the polyphenols are digested by gut bacteria. This leads to better gut health, lowering inflammation and blood pressure etc. Some of the foods that do this are cocoa, dark chocolate, almonds, onions, broccoli and blueberries. Red wine is also on the list but be careful about the amount you consume.

Exercise More

The majority of the bacteria in our gut promote the wellness and development of our bodies. The majority of these microorganisms have a symbiotic connection with our bodies. This means they generate vitamins, fatty acids, and amino acids that are necessary for our body to function. This includes the immune system, digestion, mood management, and more.

This leads to the conclusion that besides taking a gut health probiotic, regular exercise speeds up the process of generating all of these nutrients for our body, including improving our gut flora. There is one exercise that can make a difference. It’s cardio, a long and steady activity that will increase the oxygen levels in your system. This includes activities such as running, jogging, cycling, dancing or rowing.

Make sure you’re consistent with your exercise and make it a part of your daily routine and your overall lifestyle. It's crucial to keep exercising to gain the benefits of healthy gut bacteria. If you’ve never done it before or you had a long break from doing it, start slow. Ease your way into it and add more intensity and time every few days. Of course, it’s better if you do it outdoors because of the diverse bacteria you breathe through the air.

Reduce Stress Levels

When we experience a stressful situation our body recognises it as a threat and the nervous system reacts by triggering the fight-or-flight response. This releases cortisol, which is the stress hormone, and alerts the body of a threat. Our nervous system reacts and affects our digestive system. It can cause nausea, diarrhea, and constipation, the esophagus can go into spasm and the acid in our stomachs can increase.

In some serious situations, it can even lead to disorders such as IBS, peptic ulcers, inflammatory bowel disease or gastroesophageal reflux disease. In this case, besides taking probiotics for a sensitive stomach, you can also do more exercise, consider psychotherapy, change your diet and do some yoga and meditation.

Reduce Alcohol Intake

Drinking too much can have a negative effect on our whole body, not just the digestive system. That's why consuming it in limited and reasonable amounts is very important. The first problem is acid reflux. This is because alcohol relaxes the lower esophageal sphincter that prevents stomach acid to back up in our esophagus.

The second one is diarrhea. Too much alcohol can cause a disbalance of the bacteria and cause inflammation and irritation. This can even lead to a leaky gut. The third, and very serious one, is gastritis. The stomach becomes inflamed and you’ll experience vomiting, nausea and abdominal pain. In some severe cases, it can even lead to stomach cancer.