Salt Lake City – November is National Diabetes Month, a month for Americans across the country to work together to raise awareness about diabetes.
Learning more about diabetes requires its risk factors and treatment prevention, as well as improving outcomes. The American Diabetes Association lists many risk factors for diabetes – such as diet, lifestyle, heredity and the environment – but what about your gut health? Let’s see what the research says, plus learn how you can improve your gut health.
Intestinal Health 101
Intestinal health refers to how well your intestines perform various aspects of digestion. Everything from the first bite of food to emptying your gut, and everything in between, involves simple processes in digestion, such as chewing, as well as other more complex processes.
When talking about gut health, you will often hear the term “gut microbiome”. This simply refers to the trillions of microorganisms and bacteria that call your gut home. These beneficial bacteria help your body with many different functions, including digestion and absorption of nutrients, support your body’s immune system, protect against the pathogens you make, make vitamins and other compounds, and eliminate waste products.
Studies like this 2019 study from South Korea have shown that when the number of bad gut bacteria exceeds the number of good gut bacteria in your gut, these complex processes suffer. Inflammation is often presented, followed by a number of health problems.
Prebiotics and probiotics
Prebiotics are components of nondigestible fiber (carbohydrates) that are found naturally in many plant-based foods, including fruits, vegetables, and whole grains. Sometimes they are also added to processed foods.
Prebiotics pass through the digestive tract without being digested. They promote the growth and activity of “good” bacteria when they pass through your digestive tract. In short, it is a diet for probiotics.
Probiotics are “friendly” or “good” bacteria in your digestive system. These are live bacterial cultures that are found in certain foods or supplements, such as yogurt, aged cheese and fermented foods with live cultures. They live in your gut and perform specific functions, as mentioned earlier, to help keep your gut healthy and functioning properly.
In addition, some of your gut bacteria make vitamin K and short-chain fatty acids. Short-chain fatty acids are the main source of nutrition for the cells that connect the colon. They form a strong intestinal barrier that helps keep harmful bacteria, viruses and other substances at bay. Research published by MDPI in 2011 shows that the procedure also reduces inflammation, and a 2020 article in the Journal of Current Medicinal Chemistry states that it may reduce the risk of colon cancer.
What does research say about gut health and diabetes?
When the intestines lack beneficial bacteria, there is less fermentation of dietary fiber, resulting in reduced production of short-chain fatty acids. The 2018 study, published in the March issue of Science magazine, examined the link between short-chain fatty acid production and type 2 diabetes. Chinese researchers have randomized patients with type 2 diabetes to obtain a high-fiber diet consisting of traditional patient education and dietary recommendations (control group) or whole grains, traditional Chinese medicinal foods, and prebiotics (test group).
The researchers found that the high-fiber test group had more bacteria that produced short-chain fatty acids through fiber digestion, resulting in better improvement in blood glucose levels when compared to the control group. These results suggest that a decrease in short-chain fatty acids in the gut may be associated with type 2 diabetes.
In addition, 2017 research from the Finnish Diabetes Prevention Study found that people who have more fiber in their diet have anti-inflammatory markers in the blood made by their gut bacteria. They had a lower risk of developing type 2 diabetes.
While these findings suggest possible links between bowel health and diabetes, much research remains to be done in this area. Larger, higher-quality studies are needed to determine how and why diabetes is caused by intestinal microbiome.
Tips for improving bowel health
1. Eat a healthy, varied diet
It’s really true that you are what you are, or at least your gut health is what you eat. Eating a variety of prebiotic- and probiotic-rich foods will help your gut bacteria to thrive, allowing them to perform their daily digestive functions better.
Prebiotics are found naturally in many plant-based foods, including asparagus, chicory root, garlic, Jerusalem artichokes, leeks, dandelion greens, and onions. Other sources include bananas, apples, peas, beans, sweet potatoes, flaxseed, oats, wheat bran, whole wheat and cocoa. Sugar alcohols – such as sorbitol, mannitol and xylitol – can also act as prebiotics.
Probiotics are found in cultured yogurt, thyme, miso, sauerkraut, kimchi, kombucha tea, kefir (both dairy and non-dairy) and non-pasteurized pickled vegetables. There are many different probiotic supplements available. However, there is a lot of stress and not enough specialized research has been done on each. In addition, certain strains of probiotic bacteria, including Lactobacillus and Bifidobacterium, have been shown to be beneficial and effective for overall intestinal health.
2. Stay hydrated
Staying hydrated is an easy way to support a healthy gut. Water is drawn into the large intestine through the fiber to create a soft, bulky stool, so that things move smoothly. Stay hydrated by drinking plenty of water every day and avoid more sodas, sports drinks, punches and other sugar-sweetened drinks.
3. Enjoy meaningful movement
Finding the physical activity you enjoy can have a beneficial effect on your gut health. Physical activity helps food move along with our digestive system, leading to more regular bowel movements. Exercise can also help manage symptoms such as inflammation of the intestines, such as constipation and bloating.
4. Reduce stress
This is said to be easier said than done, but taking steps to reduce your stress levels will go a long way in improving your gut health. In an article in the December 2015 issue of Nutrition in Clinical Practice, Gail Cressie of the Cleveland Clinic explains how stress is linked to irritable bowel syndrome and overall reduced gut health.
Explore ways to manage your stress and practice them regularly. Some ideas include meditation, yoga, deep breathing exercises, exercise, journaling or talking to a good friend.
5. Get enough sleep
Getting seven to nine hours of good quality sleep every night can help improve mood, cognition and bowel health. A 2019 study found that good sleep quality is associated with higher levels of gut microbiota.
If you don’t get enough quality sleep, start by getting to bed regularly and getting up at the same time every day. Putting on a cellphone and TV at least an hour before bedtime can also help prepare your body for sleep.
Editor’s note: Anything in this article is for informational purposes only. This material is not intended to be, or should be interpreted, as an alternative to professional medical advice, diagnosis or treatment. Always consult your physician or other qualified healthcare provider with any questions you may have about your medical condition.; Any opinions, statements, services, offers or other information or materials expressed or made available belong to the respective author (s) or distributors (s) and not to KSL. KSL does not endorse or endorse the accuracy or reliability of any opinion, information or statement provided in this article. KSL expressly disclaims all responsibility for the actions taken and not taken in accordance with the content of this article.
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