My understanding of gut bacteria and how it impacts us (and other health questions)

- Based on my understanding and research so far. Will add more information as I come across it. 

Our gut - small and large intestine - is full of microbes/bacteria. It's like there exists a unique biodiverse ecosystem within us. 

The gut microbes are responsible for multiple things -- keeping our digestive system intact, preventing inflammation, regulating our mood etc

There is a constant battle between good and bad bacteria. So naturally it makes sense to have as much good bacteria as possible in our gut. 

1. How can we attempt to increase the presence of good gut bacteria while also being practical?
 The answer, based on my research, seems to be to increase the intake of fruits/vegetables/dry fruits, eat on time, try to follow a circadian rhythm, and decrease the intake of junk/unhealthy/ultra-processed food. 

2. How do fruits/vegetables help with good bacteria? 

• Fruits/veggies have fiber content or complex carbs. 
• 90% of the carbs are digested by the small intestine. 
• The remaining fibers are then digested by the large intestine. 
• It then secretes short fatty acids. 
• Now these fibers/complex carbs are responsible for adding to the biodiversity of the gut. 
• With improved biodiversity, our body can then fight inflammation, improve the immune response, and digest food better

So the presence of complex carbs, addition to gut biodiversity, no quick spike in blood sugar levels, keeping us satiated for longer periods of time, improvement in our immune response, and prevention of inflammation are all the reasons why these foods are considered healthy. 

3. What makes ultra-processed food/ fast food unhealthy?

• Most of these foods are full of simple carbs and have no fiber or protein content i.e. they are lacking in nutrients. 
• So when such food is eaten, the small intestine is quick in digesting all the simple carbs. 
• The large intestine doesn't receive any complex carbs or fibers to digest. So there is no addition to the biodiversity of the gut.  
• Instead, as the carbs are quickly digested, the blood sugar levels spike very quickly. Also, you don't feel satiated even after eating a good amount of food and we are likely to crave more
• Also, the brain receptors for dopamine, a feel-good chemical, are triggered. Now why they are triggered is something I'm yet to research. 
• I also have a hypothesis that as the large intestine doesn't have anything to digest(basically no work to do), it sends a false signal of hunger when in fact we are full. So this can lead to overeating. 

So no complex carbs, no addition to gut biodiversity, quick spike in blood sugar levels, and overeating are all the reasons why these foods are considered unhealthy. 

4. If someone is likes sweets how can we add food items that are nutritious? Practical aspect

• Sweets and sugary items induce happy chemicals in most people. 
• Practically when times are tough, people do want some sort of happiness, and cutting off all sweets can trigger a negative feeling
• So one way is to reduce reliance on ultra-processed sweets and start increasing the intake of foods that are naturally sweet/tasty
• Examples include bananas, Chiku, figs, grapes, raisins, dates

5. How can Indians increase their fiber intake?

• Start eating salads, something simple and nothing fancy (carrots, cucumbers, lettuce, tomatoes)
• The salad should be eaten before we dive into rice or chapatis
• This way we will get our fiber content and are also less likely to overeat 

6. How can vegetarians increase their protein intake? 

• Add plant protein sources such as almonds, pistas, cashews, walnuts, pecans
• Add our age-old snacks like chana, groundnuts
• Eat beans rich in proteins like chole, rajma, and lentils like dal
• Paneer, tofu dishes
• Greek Yogurt, Peanut butter (Ensure that they have no added sugar)

7. Which foods are classified as acidic/ alkaline? How can they be useful when having acid reflux? 

8. What are flavonoids and how are they beneficial for us? What are the sources of flavonoids? 

9. Which natural foods are known for lowering blood pressure? 

• Watermelon contains an amino acid called citrulline. The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid blood flow, which can lower high blood pressure
• Citrus fruits 

10. What are Omega-3 fatty acids and why are they important for us? 

11. What are the different kinds of fats? Which one is helpful and which one is healthy? What are the sources of healthy fats?

12. Talking about proteins, where did the idea that 1gm/lb protein is required come from? 

https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ 

This provides a very good answer that even heavy bodybuilders don't require so much protein. 

"most research finds no more benefits after 0.64g/lb."