Gut Bacteria and 'Flora'

You've probably heard the phrase "flora and fauna" to describe plant and animal life—whether that's on the beach or a walk in the woods. While flora (Latin for "flower") can mean the plants of a specific region, it can also describe microscopic bacteria living in your gut.

You might think of bacteria negatively, but when certain microorganisms thrive in your gastrointestinal (GI) system, it's like using good soil to grow a thriving garden.

Trillions of bacteria live inside the human digestive system, both good and bad. Good bacteria fight pathogens and help maintain our metabolisms and immune systems. This begins at birth when a baby is exposed to microorganisms in her mother's body and her environment. However, we can shape the good over the bad with diet and other approaches.

How Does Our GI Garden Help Us?

One way is by building our immune system. When our gut bacteria interact with our immune systems, our immune cells "learn" to control inflammation and moderate their response to allergens. When these interactions go wrong, autoimmune conditions, such as Crohn's disease, can result. An unbalanced gut (or dysbiosis) can contribute to weight gain and stomach conditions like irritable bowel syndrome.

Gut bacteria also play a role in our mental well-being. Research has revealed a connection between gut bacteria and mental health. Scientists describe a "gut/brain axis," meaning our intestinal tract and central nervous system can communicate with each other and influence each other's behavior. Anxiety, depression and irritable bowel disorder may all be examples of "crosstalk" between the brain and intestinal bacteria.

How Can We Cultivate Our GI Garden?

To keep your gastrointestinal microbiome diverse and healthy, eat plenty of prebiotics and probiotics. Prebiotics are foods that encourage the growth of bacteria, while probiotics contain beneficial bacteria.

Prebiotics, typically fibers, include:

• Apples, especially the skin
• Artichokes
• Asparagus
• Bananas
• Garlic
• Leeks
• Oats
• Onions
• Soybeans
• Whole wheat

Probiotics, typically fermented foods, include:

• Dairy products with live cultures, such as yogurt and aged cheese
• Kimchi
• Miso
• Pickles
• Sauerkraut
• Tempeh

When to See a Doctor

If you experience a sudden change in your bowel habits, such as bloating, constipation, diarrhea, heartburn or gas that doesn't improve with over-the-counter medications, it might be time to see a doctor. However, if your stomach pain is severe and persistent, seek emergency attention.

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