For overall health, the bacteria in the gut, collectively called the gut microbiota, are important, and disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems. One way of improving gut health, experts say, is by eating probiotic foods, taking probiotic supplements, eating plenty of fibre, which serves as a food source for your gut bacteria. Private Kamanzi, a dietician and nutritionist at Amazon Nutrition Cabinet in Kigali that deals with diet, physical wellness, and lifestyle, says factors, including the food one eats, can impact the type of bacteria found in the digestive tract. Meanwhile, there are around 40 trillion bacteria in the body, most of which are found in the gut. Diet’s role Kamanzi says eating probiotics regularly may also help to prevent the intestinal environment from being overrun by unhealthy bacteria. This, he says, has been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases. “There are hundreds of species of bacteria in your intestines, each of which plays a specific role in health and requires different nutrients for growth,” he says. He goes on to note that a diverse microbiome is considered a healthy one. This is because the more species of bacteria you have, the more benefits they may be able to contribute to your gut health. A diet consisting of different food types can lead to a more diverse microbiome. For instance, he mentions that consuming lots of vegetables, legumes, beans, and fruits are believed to be the best source of nutrients for a healthy microbiome. “They are high in fibre, which the body can’t digest. However, certain bacteria in the gut can digest fibre, which stimulates their growth,” Kamanzi says. In addition to this, beans and legumes also contain very high amounts of fibre, which makes them good for gut bacteria. Dr Janvier Rusizana, a general practitioner at Clinique La Triade in Remera, says the gut microbiome also helps control digestion and benefits the immune system and many other aspects of health. Similarly, he says, a number of studies have shown that yoghurt consumption can improve intestinal bacteria and decrease symptoms of lactose intolerance. He notes that consuming yoghurt may also enhance the function and composition of the microbiome. However, Dr Rusizana is quick to note that many yoghurts, especially flavoured yoghurts, contain high amounts of sugar. Therefore, it’s best for one to opt for plain, unsweetened yoghurt or flavoured yoghurt with minimal added sugar that is made only of milk and bacteria mixtures. Dr Rusizana goes on to add that to promote good bacteria in the gut, consuming whole grains is vital as they contain lots of fibre and non-digestible, carbs, such as beta-glucan. “This is so because these carbs are not absorbed in the small intestine and instead make their way to the large intestine to promote the growth of beneficial bacteria in the gut,” he says. Meanwhile, the medic also points out that vegetarian diets may benefit the gut microbiome, which may be due to their high fibre content.
