The Connection Between Gut Health and Diabetes.
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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Have you ever felt bloated, struggled with constipation, and questioned what the reason could be? The answer for that might be in your gut. Here is the thing: if you are skipping simple everyday foods like curd, buttermilk, seasonal fruits, or vegetables, these good bacteria don’t get the nutrition they need to keep your gut healthy. And when your gut is not healthy, your body feels it.
In this blog, let us discuss why keeping your gut health is important, how small changes in your diet can make a difference, not just for digestion, but also for keeping blood sugar in check and staying healthier if you have diabetes.
Here comes Fitterfly, if you are wondering which foods are good for your gut health while managing diabetes. That’s why our expert Nutrition Coaches at Fitterfly help you choose the proper meals that keep your gut bacteria happy, control blood sugar levels and improve overall digestion and energy and all without giving up on tasty, everyday foods.
Click on the link below.
What is Gut?
The gut is a simple word for your digestive system, mainly your stomach and intestines. It is where your body breaks down the food you eat and absorbs nutrients, and the gut also plays a key role in removing waste, which is the food your body cannot use.
What Does Gut Health Mean?
Gut health is all about how well your stomach and intestines work. Inside your gut, there are trillions of bacteria that live, called gut bacteria, which help break down food and keep you healthy. When these bacteria get out of balance due to a poor diet, stress, or other factors, it can lead to problems such as digestive issues, low energy, and even changes in how your body regulates blood sugar levels and metabolism.
What Is the Gut Wall? Why Should You Care About Your Gut Wall?
Your gut has a natural wall, which is like a strong gate, that decided what can move from your stomach and intestines into your bloodstream. It allows nutrients through but keeps out germs and waste.
For people with diabetes, the gut wall becomes weak, and this condition is called Leaky gut. When that happens, tiny bits of bacteria and food enter the bloodstream. So, when your gut is not healthy, it can trigger immune system and cause inflammation, which may make the body less sensitive to insulin and may also cause a rise in blood sugar levels.
Not everyone with diabetes has leaky gut, and it is only one of many factors that can affect blood sugar levels.
How Your Gut Can Fight Inflammation:
An imbalance in gut bacteria, known as dybiosis(also called “leaky gut”), can lead to damage to the gut lining and inflammation. Inflammation can interfere with insulin function and increase insulin resistance.
How to Improve Gut Health for Better Blood Sugar Control:
Maintaining a healthy gut is very important for managing blood sugar levels and preventing diabetes.
- Add a Lot of Fibre to Your Meals: Eating fibre-rich foods such as fruits, vegetables, whole grains, and beans supports good bacteria in your gut and also slows the absorption of sugar into the bloodstream, which helps to keep the blood sugar levels steady.
- Add Probiotics and Prebiotics to Your Meals: Probiotics are good bacteria that help to maintain gut health. They are found in curd, buttermilk, etc Prebiotics are fibres present in foods like bananas, onions and garlic that act as food for good bacteria. Eating both helps maintain a balanced gut. However, it is best to consult your doctor before starting any supplement. Think of it like this: Probiotics are the friendly guests, and prebiotics are the food that keeps those guests happy.
- Limit the intake of Processed foods: Limit or avoid intake of processed foods because they contain high amounts of sugar, unhealthy fats, and additives that can upset your gut and cause inflammation. Choose fresh, unprocessed foods which keep your gut healthy.
- Stay Active for a Healthy Gut: Being active is suitable for your digestion and gut health. Even a daily 30-minute walk or similar activity can help grow good bacteria and improve overall health.
- Manage Stress: Chronic stress can affect gut health and increase inflammation. Activities like yoga and meditation should help you reduce stress.
- Sleep Well: Proper sleep plays a key role in maintaining a healthy gut. Poor sleep can affect gut bacteria and insulin sensitivity. Try to get 7-9 hours of good-quality sleep each night to support both your gut and overall health.
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Summary:
Good gut health is closely related to blood sugar levels in the body. Also, the presence of good bacteria in the intestines helps to digest food, thereby keeping inflammation at a low level. When the gut lining becomes weak, it is referred to as a leaky gut, where tiny particles can slip into the bloodstream, triggering inflammation and making it harder for insulin to function correctly. This doesn’t happen to everyone with diabetes, but it can raise the chance of poor blood sugar management.
How Can Fitterfly Help You?
At Fitterfly, we focus on personalised nutrition and wellness plans to help you manage your health effectively. A healthy gut plays an important role in controlling blood sugar levels and overall health. Our Nutrition Coaches can guide you on foods that support gut health, helping balance blood sugar levels and manage weight.
If you are concerned about side effects or other health factors, our Fitness and Mental Health Experts provide lifestyle tips that complement your diet, ensuring you stay healthy while improving your gut function. Our holistic approach supports your journey toward better health and overall well-being.
Call us at 08068507599 to get started.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How does gut health affect diabetes?
Good gut health helps maintain steady blood sugar levels. When the balance of good and bad bacteria in your gut is disturbed, your body may not use insulin properly.
What is the role of gut health?
Gut health helps your body digest food, absorb nutrients, and fight infections.
What foods support gut health for people with diabetes?
Eating high-fibre foods, such as fruits, vegetables, whole grains, pulses, and fermented foods like curd and buttermilk, supports gut health in people with diabetes.
Should I take probiotics for diabetes?
Yes, you can take them, but it is best to consult your doctor before taking any supplements.
What lifestyle habits help gut health?
Eating a balanced diet, doing regular exercise, drinking enough water, managing stress, and eating less or avoiding processed foods all support a healthy gut.
