Upset stomach? Unlock digestive wellness with these 7 probiotics for improved gut health

The human gut is fast emerging as the most sought-after biohacking target, and not without reason. While the presence of the gut microbiome has been known to modern medicine for many decades now, its great significance has only been revealed in recent years. This collection of microbes colonising the human gut (or more technically, their collective genomic material) has now come to occupy the centre stage when it comes to understanding both disease processes as well as wellness strategies.

The overarching influence of these beneficial, benign or harmful microbes is evident from the fact that it plays mission-critical roles in fundamental physiologic processes including immunity, inflammation, nerve signalling and healthy ageing. Gut microbiome composition has been discovered to influence numerous diseases including the most common killer diseases like type 2 diabetes, cardiovascular diseases, cancer, autoimmune conditions, dementia etc., as well as psychological issues like depression, anxiety, schizophrenia etc. via the Gut-Brain Axis.

The good news is that the gut microbiome lends itself to be targeted via various biohacking methods. Basically speaking, such biohacks are all healthy lifestyle modifications rather than biohacks that involve controversial implants or biochemicals. For example, regular exercise, optimum sleep and mindfulness meditation have all been proven to improve the gut microbiome composition by reducing the harmful microbes and increasing the beneficial ones. But outsized returns are seen from dietary changes, as diet is the primary input of these microbes.

Wellness expert Sajeev Nair shares seven of the most powerful yet simple dietary bio hacks that anyone can adopt for a supercharged gut microbiome. These include both probiotics that supply some of these vital microbes to the gut, as well as prebiotics that supply ideal fuel to the beneficial microbes.

Curd + Buttermilk + Yoghurt:

Any discussion on gut-friendly foods should begin with these powerhouse dairy products. They rank among the best sources of beneficial bacteria for the gut, and as such, are the top-ranking prebiotics. While curd and buttermilk basically supply the same microbes, yoghurt supplies additional varieties, and so it makes sense to include both in the diet.

Curd is rich in many gut microbes and it may be too heavy for many people in ample quantities and for daily use. But buttermilk is a lighter option that is equally beneficial and fit for regular use. A powerful probiotic breakfast is the South Indian dish ‘Thayir Vadai' (Dahi Vadai or Curd Vada) which combines the probiotic nature of fermented urad dal (black lentil) and curd. Its effect on the nerves is apparent from its widespread use to shake off an alcoholic hangover.

Idli and Dosa:

These classic South Indian breakfast dishes combine the probiotic nature of fermented urad dal with the prebiotic power of rice, in a powerful package that is delicious as well as overall healthy for regular use. Combine it with the goodness of coconut chutney fortified with mustards, and sambar that is fortified with vegetables and spices, and you have one of the best breakfasts benefitting the gut microbiome, ever devised in any culture.

Sambar Vadai is another breakfast delicacy that is equally powerful, while Ghee Roast or Ghee Dosa packs in an additional punch when it is made with high-quality ghee or clarified butter.

Appam:

Appam is another seemingly humble South Indian breakfast dish that packs in some superpowers when it comes to gut microbiome Health. It is made by fermenting overnight, a mixture of rice flour and coconut milk, using yeast or natural toddy which is a light alcoholic drink derived from coconut or palm trees.

As such, appam delivers a different set of beneficial microbes when compared with curd, buttermilk, yoghurt, idli or dosa. It is common in many Keralite families to include an appam as a breakfast dish on some days of the week. It is also customary to enjoy appam with vegetables curries or stews fortified with coconut milk that bring in optimal digestive power.

Overnight Oats and Porridge:

If there is any international ranking for breakfast delicacies, the first rank will definitely go to overnight oats now. Such is the newfound buzz around this convenient breakfast dish. Overnight oats combine the probiotic power of milk with the prebiotic power of oats, and deliver it without thermal cooking which maximises the nutrient density.

Nuts and raisins that are added to overnight oats increase not only its taste but its nutritional and probiotic value. A desi version of overnight oats, that is even more powerful, has been traditionally popular in Kerala and some other pockets of India. It is a rice porridge that is kept overnight in an earthen pot, which allows for light fermentation and is consumed as a power breakfast the next morning.

Fruits + Vegetables and Whole Grains:

The gut-friendly foods discussed so far have mostly been probiotics that supply beneficial microbes to the gut. But equally important is the inclusion of prebiotic foods that act as food for these microbes. Since dietary fibre is the primary food of these beneficial microbes, it is essential to include fiber-rich foods.

In some ways, prebiotics are more important than probiotics, as unlike probiotics, they have to be consumed daily and in sufficient quantities for a healthy gut microbiome composition and optimal digestion. Moreover, in a mysterious way, studies have observed that even in the absence of explicit probiotics in the diet, a regular supply of prebiotics can gradually foster the growth of beneficial microbes and the inhibition of harmful ones. And when it comes to prebiotic fibre, the best sources are vegetables, fruits and whole grains. Just make sure to have a variety of them for the best prebiotic power.

Ayurvedic Herbs and Formulations:

Dietary probiotics and prebiotics should be your primary means to ensure gut microbiome health, but there are situations where you need more powerful interventions. For instance, in an individual with severely compromised gut microbiome composition and resultant diseases, dietary interventions may not be enough. Another case is those individuals who want to optimise their gut microbiome composition for ensuring peak physical and mental performance.

For all such situations, the best option would be some powerful ayurvedic herbs and formulations that are dense sources of prebiotics and probiotics, compared with the foods described above. A classic formulation in this genre is the famed Veppukadi belonging to the Kerala Ayurvedic practice, which is a solution that is made with much difficulty and time from multiple grain husks.

Personalised Diets:

Modern biohacking technology can also deliver a superior strategy to optimise your gut health and thus your overall well-being. From a preventive point of view, your best bet would be such biohacking systems. The best among these leverage true personalisation as it has never ever been implemented in healthcare before.

Today, solutions like Eplimo are available even in India that employ detailed genetic testing and comprehensive metabolic assessment to arrive at probable disease risks even before they are physically manifested. These systems also deliver comprehensive lifestyle modifications personalised according to such geno-metabolic test results.

Prime among such lifestyle modifications is a truly personalised diet according to each person's geno-metabolic uniqueness. It follows nutrigenomic principles, which is basically the discovery that your genes affect the foods you eat, and its converse, that the foods you eat affect your genes in return. Studies are now unravelling that much of nutrigenomics is mediated via the gut microbiome.