Healthy Guts are essential for a long and healthy life! The Microbiome (The Intestinal Flora) is called Second Brain!

It is said that there are 78 organs in the human body, 5 of them, heart, lungs, liver, brain and kidneys are referred to as vital organs. In recent years, it has been understood and accepted that the intestines and the trillions of bacteria in it are one of the main vital organs. This organ is called the microbiome.

The structure called the microbiome refers to trillions of bacteria from thousands of different species. It is also called Intestinal Flora.

Great importance of Healthy Guts - microbiome

These bacteria live in harmony both among themselves and with other organs of the body. Intestinal bacteria can be roughly examined in 3 groups: 1- Probiotic Bacteria, 2- Harmful Bacteria, 3- Disease-Causing Bacteria (Out of this subject). Probiotic bacteria are very important for health. The word probiotic means life-giving or life-supporting in ancient Greek.

The main beneficial - probiotic bacteria are:
Lactobacillus Acidophilus,
Lactobacillus Rhamnosus,
Lactobacillus Bulgaricus,
Lactobacillus Reuteri,
Bifidobacterium Animalis,
Bacillus Coagulans,
Escherichia coli.

The main harmful bacteria are:
Enterecoccus Faecalis,
Clostridium Dificile.

Great importance of Healthy Guts - microbiome

There is a constant struggle and a balance between beneficial and harmful bacteria in the intestines. It is very important which group stands out in terms of health. The most important factor in maintaining a healthy balance is the foods that are eaten.

Probiotic bacteria have a very important and extraordinary effect on health,
They protect the intestinal wall against harmful and disease-causing bacteria,
They form "short chain fatty acids", especially "Butyric Acid" from fibrous foods, and present them to the body as a very valuable food,
They nourish the intestinal wall with "short chain fatty acids",
They protect the intestines against diseases and cancers,
They strengthen and balance the immune system (T cells),
They balance sugar and cholesterol metabolism,
They suppress the sense of appetite and hunger,
They suppress inflammation,
They synthesize vitamins K and B in the intestines,
They synthesize hormones effective on the brain such as Serotonin, GABA and Dopamine from the intestines.

Detailed reading:
Regulation of inflammation by microbiota interactions with the host,
Gut Microbiota and Its Possible Relationship With Obesity,
Type 2 diabetes and gut microbiome: at the intersection of known and unknown,
Impact of Gut Microbiota and Microbiota-Related Metabolites on Hyperlipidemia,
The Gut Microbiome in Hypertension,
Intestinal Microbiota in Cardiovascular Health and Disease,

Probiotic bacteria have important effects on inflammation, obesity, insulin resistance, diabetes, cholesterol metabolism, hypertension, cardiovascular diseases and cancers.

In particular, there is a very special relationship between the intestines and the brain. This relationship is called "Gut - Brain Axis". The gut and the brain are in a constant relationship with both neural, biochemical and hormonal mechanisms. Studies show that there is a very close relationship between probiotic bacteria and gut health and mental functions. Disturbances in the microbiome cause significant changes in mental and brain functions, and mood.

Great importance of Healthy Guts - brain

It is known that 90% of serotonin, one of the happiness hormones that determines mood, is produced in the intestines. This hormone is a very important hormone that controls happiness, mood, social relationships, and sexual impulses. The heart of this hormone is the intestines. This is why the gut microbiome is also called the second brain.

Detailed reading:
Gut–Brain Axis and Mood Disorder,
Gut thinking: the gut microbiome and mental health beyond the head,

All diseases originate in the intestines - Hippocrates

As can be seen, human health is related to intestinal bacteria in almost all aspects.

What determines the healthy balance of the microbiome is diet and lifestyle. Non-digestible fibrous prebiotic substances are the only food for probiotic bacteria. Probiotic bacteria use fibrous substances as food and in return, they present very important short-chain fatty acids for the body. The main of these fatty acids are Butyric Acid, Proprionic Acid, Acetic Acid. Therefore, the most important element of intestinal health is fibrous foods that have been eaten.

Here is the short list of them:
Lentils, Kidney Beans and other Legumes,
Whole Grains,
Broccoli, Cauliflower, Cabbage,
Rolled oats,
Flax Seed,
Apple, Pear,
Leek, Zucchini, Spinach, Okra,
Green Salads.
Eating plenty and various fibrous foods is very important in the nutrition of probiotic bacteria, as well as being effective in the prevention and treatment of constipation.

Great importance of Healthy Guts - microbiome

On the other hand, there are also factors that are extremely harmful to our gut health and the health of probiotic bacteria. Chief among these,
Artificial Sweeteners,
Insomnia, comes.

The harmful bacteria in the intestines can be called Anti-Biotic Bacteria, which means anti-life. These bacteria do not feed on fibers, but on undigested protein residues and amino acids called Carnitine and Choline, and they give harmful substances to the body. Following the digestion of carnetine and choline amino acids by these bacteria, an extremely toxic substance called "Tri-methyl-amine" emerges. When tri-methyl-amine enters the blood, it is oxidized to some extent by the liver to reduce its harmful effects, and "Tri-methyl-amine-oxide" or TMAO is produced. TMAO substance has extremely harmful effects. First of all, it causes inflammation and atherosclerosis in all tissues. Inflammation is the most important infrastructure of diabetes, cardiovascular diseases and cancers.

Great importance of Healthy Guts - microbiome

Numerous scientific studies show that there is a direct relationship between animal protein consumption and cardiovascular diseases. In the past, this relationship was thought to be due to cholesterol in animal foods. This also has some contribution, but the most important reason is the TMAO substance that comes out as a result of the digestion of these foods by bacteria.

Detailed reading:
Gut Microbiota in Cardiovascular Health and Disease

In summary, there is a constant battle for dominance between probiotic bacteria, whose food is fiber, and harmful bacteria, whose food is protein residues. If the bacteria in the intestines are fed with fibers, fruits, vegetables and salads, the population and dominance of probiotic bacteria will increase. Of course, there is a need for animal foods in nutrition, but this need decreases after a certain age. If animal foods are reduced by 50% and vegetables, fruits and salads are increased by 50% in later ages, intestinal flora will regain its health.

Great importance of Healthy Guts - microbiome

If the probiotic bacteria in the intestines are well taken care of, they will take good care of the body.

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