Did you know that the gut is often referred to as “our second brain”? This is because, according to experts, the state of our digestive system affects every aspect of our life, from the moment we eat food to when and after digestion takes place.

According to the World Health Organization (WHO), gut health refers to the health of the entire digestive system and the health of the microorganisms living in your digestive tract.

Good gut health means that the body can carry out digestive functions effectively without complications such as discomfort, bloating, or upset stomach.

Gut health covers the health of the entire digestive system, from the esophagus to the bowel, which is responsible for breaking down food into individual nutrients. An imbalanced gut microbiome can lead to chronic health conditions, and improving gut health may improve quality of life.

According to Dr. Humphrey Andalo Mabwi, our digestive system contains microbiota (bacteria, fungi, viruses, and other microorganisms) that help support energy harvesting, digestion, and immune defense.

“The human gut microbiota is also associated with the occurrence and development of several chronic metabolic diseases, such as obesity, diabetes mellitus, and cancers,” he adds.

Dr. Mabwi, whose work revolves around the design of synthetic human gut microbiota ecosystem models for screening novel prebiotics from phytochemicals, emphasises the importance of doing more research on the bacteria that live in the gut and how they affect our health.

“We created synthetic human gut microbiomes to offer a simpler, controlled environment for easy investigation of complex human gut microbiota in diseases and health. This allows us to study these complex interactions in a way that is not possible with natural gut microbiota,” he adds.

Prebiotics are a source of food for your gut’s healthy bacteria. They’re carbs your body can’t digest. So they go to your lower digestive tract, where they act like food to help the healthy bacteria grow.

Phytochemicals are plant-based bioactive compounds produced by plants for their protection. They can be derived from various sources, such as whole grains, fruits, vegetables, nuts, and herbs, and more than a thousand phytochemicals have been discovered to date.

On how these synthetic ecosystems help in understanding the effects of diet on gut health, Dr. Mabwi stated that they provide a versatile platform for dissecting the complex interactions between diet and gut health. They enable researchers to pinpoint specific dietary influences, understand microbial responses, and ultimately guide strategies for improving health through diet.

He envisions his research to help promote a more diverse gut microbiome, which is associated with better overall gut health and resilience against diseases.

“Through influencing the gut microbiota composition and function, prebiotics derived from phytochemicals may positively affect the gut-brain axis, potentially alleviating symptoms of anxiety, depression, and other mood disorders.”

He adds that by promoting a healthy gut microbiome, prebiotics may lower the risk of colon cancer through mechanisms like improved gut barrier function and reduced inflammation. The identification of effective prebiotics can lead to the development of functional foods and supplements that specifically target gut health, improving public health outcomes.

He goes on to say that those who are conscious of what they eat should embrace a diverse diet rich in various fibers and phytochemicals. Foods like fruits, vegetables, whole grains, and legumes not only nourish our bodies but also serve as food for our beneficial gut bacteria.

“People should not hesitate to experiment with less common prebiotic sources. Ingredients like garlic and onions can offer substantial benefits in supporting the gut microbiome. Incorporating foods that contain both prebiotics and probiotics can enhance the growth and activity of beneficial bacteria, promoting a healthier gut environment.”

According to WHO, consuming a healthy diet throughout the life course helps to prevent malnutrition in all its forms, as well as a range of noncommunicable diseases and conditions.

However, increased production of processed foods, rapid urbanization, and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars, and salt/sodium, and many people do not eat enough fruit, vegetables, and other dietary fibre, such as whole grains.

The exact make-up of a diversified, balanced, and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle, and degree of physical activity), cultural context, locally available foods, and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.