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Gut Renewal: Reviving Your Digestive System After Stomach Flu

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medically reviewed by Dr Godmi Tresa

Dr. Bhavya

Updated on October 19, 2023

Stomach flu, also known as viral gastroenteritis or norovirus infection, is a common illness that affects the digestive system. It is highly contagious.

Norovirus, a common cause of stomach flu, has been called the perfect human pathogen because it can infect the body, usually through contaminated food, and make many copies of itself under the immune system's radar.

Stomach flu symptoms include nausea, vomiting, diarrhoea, abdominal cramping, fever, and body aches. Depending on how severe the infection is, you can see these symptoms last from a few days to several weeks.

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Delving into Stomach Flu's Effects on Gut Health

Stomach flu disrupts the balance of bacteria in the gut, known as the gut microbiome. The gut microbiome comprises trillions of microorganisms, including bacteria, viruses, and fungi, which play a significant role in digestion, immune function, and overall health. When the balance of these microorganisms is disturbed, it leads to gut dysbiosis. This is often linked to various health problems like inflammatory bowel disease, autoimmune disorders, and obesity.

This disruption of the gut microbiome can lead to inflammation in the gut and weakening of the intestinal barrier, which can allow harmful substances to leak into the bloodstream.

Depletion of beneficial bacteria weakens the immune system, thereby making it more challenging for the body to fight future infections, and causes a predisposition to autoimmune and allergic diseases.

In addition to disrupting the gut microbiome, stomach flu can also cause decreased production of digestive enzymes needed to break down food and absorb nutrients. This can lead to malabsorption and nutrient deficiencies, which can negatively impact overall health.

Gut Health: The Secret to Vitality and Well-being

Maintaining gut health is crucial for overall health and well-being. The gut, which includes the stomach, small intestine, and large intestine, is home to trillions of bacteria and other microbes that play a vital role in many bodily functions.

One of the most essential functions of gut bacteria is helping to digest food. They break down complex carbohydrates, fibre, and other nutrients needed by the body to function properly. In addition, gut bacteria produce vitamins, such as vitamin K and some B vitamins, which are essential for good health.

Research tells us that the gut microbiome supports health for the immune system, heart, and brain. For example, certain types of gut bacteria can help to regulate inflammation in the body, which is connected to many chronic diseases, including diabetes, heart disease, and cancer.

Maintaining a healthy gut is also vital for mental health. The gut and the brain are united by a network of nerves and chemicals, which is one of the reasons the gut is also known as the "second brain." The gut microbiome can influence mood and behaviour, and disruptions to the microbiome have been linked to conditions such as depressionanxiety, and autism.

Much research is being done on the importance of gut health, with many studies linking a healthy gut to overall health and well-being. For example, a study found that gut bacteria can affect weight gain and obesity, while another study showed that gut bacteria can influence the immune system and protect against infection.

Maintaining gut health is essential for holistic health, as the gut plays a vital role in metabolism, digestion, nutrient absorption, immune function, mental health and preventing inflammation and chronic diseases. You can support your overall health and well-being by prioritising gut health through diet, lifestyle, and supplementation.

Gut Disruptors: Unveiling the Silent Threats to Your Gut Health

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Several factors can damage gut health, some of which include:

  • Poor Diet: Consuming a diet high in unhealthy fats, processed foods, and sugar can disrupt the balance of bacteria in the gut. A lack of fibre and a diverse range of plant-based foods can also negatively impact gut health.
  • Smoking and Alcohol: Both tobacco and alcohol can have a damaging effect on gut health. Smoking has been shown to disrupt the balance of gut bacteria, while excessive alcohol consumption can damage the lining of the intestines.
  • Lack of Prebiotics: Prebiotics are a type of fibre that help the good bacteria in the gut to flourish well. An absence of prebiotics in the diet can cause a decrease in beneficial bacteria, which can negatively impact gut health.
  • Irrelevant Antibiotic Usage: Antibiotics are designed to kill harmful bacteria. But when overused, they can also kill beneficial bacteria in the gut. Unnecessary use of antibiotics can lead to imbalances in the gut microbiome.
  • Lack of Physical Activity: Regular exercise contributes to a healthy gut microbiome. A sedentary lifestyle can negatively impact gut health.
  • Lack of Sleep: Sleep is essential for overall gut health. Poor sleep habits can cause imbalances in the gut microbiome.
  • Chronic Stress: Stress can also harm gut health. It can mess up the balance of bacteria in the gut, increase inflammation, and lead to gastrointestinal disorders.

The Gut Reboot: Discovering Natural Remedies for Post-Stomach Flu Healing

Agni, a vital concept in Ayurveda, plays a crucial role in digestion and metabolism within our bodies. It is responsible for breaking down ingested food, facilitating absorption and assimilation, and generating energy that powers all essential bodily functions. Ayurveda attributes life, vitality, strength, health, nourishment, radiance, vigour, and life energy (prana) to the proper functioning of Agni.

According to Ayurvedic teachings, the cessation of Agni leads to death, while balanced Agni is the key to optimal health and longevity. When Agni operates harmoniously, individuals experience robust health and a fulfilling life. However, when Agni becomes imbalanced or vitiated, it disrupts the entire metabolic process, leading to ill health and disease. Thus, Agni serves as the foundation of life itself, dictating the overall well-being of an individual.

Ayurvedic Remedies for Restoring Gut Health

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  • Hydration: Stomach flu can cause dehydration, so drink plenty of fluids to help restore hydration levels. This can include water, herbal tea, electrolyte drinks, and clear broths.
  • Anti-inflammatory foods: Certain foods like turmeric, ginger, and garlic have anti-inflammatory properties that can help reduce inflammation in the gut and promote healing.
  • Add carminatives and Indian spices like cloves, cumin, ginger, and cloves to your food.
  • Rest: Allow enough rest and space for the gut and the body to recover.
  • Liquid diet: A liquid diet consisting of rice porridge (without milk) and warm water can be helpful in the early stages of recovery. This can be followed by green gram soup (after a day or two).
  • A gradual introduction of solid foods: Gradually introduce other vegetable soups and thicker porridges, following a ladder of small to big meals.
  • Avoid raw salads and fruit juices: These can be hard to digest and may further irritate the gut.
  • Tender coconut water: Sipping on tender coconut water can help ensure hydration and replacement of lost electrolytes.
  • Invigorating Herbal Tea: Start your day with a warm cup of herbal tea made from cumin, coriander, mint leaves, and basil leaves. This soothing blend helps to support digestion and alleviate gut discomfort.
  • Nourishing Buttermilk: Consume buttermilk during noon, as it aids in restoring healthy gut bacteria. Enhance its benefits by adding ginger and powdered curry leaves, which have digestive properties.
  • Igniting Agni with Ghee: Once you have recovered from stomach flu, kickstart your digestive fire (Agni) by consuming a spoonful of natural ghee with sips of warm water every morning on an empty stomach. This practice helps to rekindle your digestive power.
  • Triphala for Rejuvenation: Before bedtime, take Triphala powder, a traditional Ayurvedic formulation known for its rejuvenating effects. Triphala acts as a Rasayana (rejuvenation) drug, supporting overall wellness, including digestive health.

Incorporating these Ayurvedic remedies into your routine can support the restoration of gut health and promote overall well-being. However, consulting with an Ayurvedic practitioner for personalised recommendations and guidance is essential.

Foods to Avoid for Maintaining Gut Health

  • Incompatible Food Combinations: Steer clear of incompatible food combinations such as milk products with fish, citric fruits with milk, and beans with yoghurt. These combinations can create digestive issues and disrupt gut health.
  • Allergenic Foods: It is crucial to avoid any foods that you are sensitive to. Allergic reactions can cause inflammation and compromise gut health.
  • Heavy Evening Meals: Refrain from consuming heavy meals at night, as they can burden the digestive system and hinder proper digestion. Opt for lighter options to support optimal gut function during sleep.
  • Spicy Foods: Foods with extra spice can irritate the digestive tract and potentially trigger digestive discomfort. Limit your intake of spicy dishes to promote a healthier gut.
  • Red Meat: Reduce your consumption of red meat. It is often high in saturated fats and can be harder to digest compared to leaner protein sources. Choose leaner protein options such as poultry, fish, or plant-based alternatives.
  • Raw Salads and Fruit Juices: Raw salads and fruit juices can be harder to digest, especially for individuals with sensitive digestive systems. Consider lightly cooking vegetables or opting for cooked versions to support easier digestion.
  • Gluten-Containing Grains: Avoid gluten, such as wheat, barley, rye, and oats, if you have gluten sensitivity or celiac disease. These grains can trigger inflammation and digestive disturbances.
  • Processed Foods: Avoid processed meats, baked goods, snacks, junk food, and sugary cereals. These highly processed foods often contain additives, preservatives, and unhealthy fats that can disrupt gut health.
  • Dairy Products: Restrict your intake of dairy products, including milk, cheeses, and ice cream, especially if you are lactose intolerant or are allergic to dairy products. Dairy can contribute to digestive discomfort and inflammation in some individuals.
  • Refined Oils and Artificial Sweeteners: Minimise using refined oils like canola, sunflower, and soybean and artificial sweeteners such as aspartame, sucralose, and saccharin. These additives can negatively impact gut health and contribute to digestive issues.
  • Sauces and Beverages: Be mindful of condiments like salad dressings and soy, teriyaki, and hoisin sauce, as they can contain additives and artificial ingredients. Additionally, limit the consumption of alcohol, carbonated beverages, and sugary drinks, as they can disrupt the gut balance.

Nutritious Foods to Include in Your Diet

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  • Light and Warm Diet: Emphasise consuming light and warm foods to support easy digestion and optimal gut health.
  • Vegetables: Incorporate a variety of vegetables into your meals, such as broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini. These veggies provide essential nutrients and fibre for a healthy gut.
  • Roots and Tubers: Include root vegetables and tubers like potatoes, sweet potatoes, yams, carrots, squash, and turnips. They are nourishing and provide beneficial carbohydrates and fibre.
  • Fermented Vegetables: Add fermented vegetables to your diet, such as kimchi, sauerkraut, tempeh, and miso. These foods contain probiotics that promote a healthy balance of gut bacteria.
  • Fruits: Enjoy a variety of fruits like coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya. Rich in vitamins, minerals, and fibre, fruits support gut health.
  • Sprouted Seeds: Include sprouted seeds like chia seeds, flax seeds, sunflower seeds, and more. These seeds are packed with nutrients and are easier to digest.
  • Gluten-Free Grains: Opt for gluten-free grains like buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats. These grains provide energy and fibre without triggering gluten-related sensitivities.
  • Healthy Fats: Incorporate healthy fats into your diet, such as avocado, avocado, and extra virgin olive oil. These fats support nutrient absorption and provide anti-inflammatory benefits.
  • Omega-3 Rich Fish: Include salmon, tuna, herring, and other omega-3-rich varieties. They are excellent sources of fatty acids that promote gut health.
  • Herbs and Spices: Flavor your meals with herbs and spices, which offer antioxidants and anti-inflammatory properties.
  • Cultured Dairy Products: If tolerated, include cultured dairy products like kefir, yoghurt, Greek yoghurt, and traditional buttermilk. They provide probiotics and promote a healthy gut microbiome.
  • Beverages: Stay hydrated with bone broth, coconut milk, nut milk, water, and kombucha. These beverages nourish the body and support digestion.
  • Nuts: Enjoy raw nuts, including peanuts, almonds, and nut-based products like nut milk, as they offer healthy fats and nutrients

Gut Health Upgrade: Transforming Your Lifestyle for Improved Digestion

Sure, here are some lifestyle changes that can help improve gut health:

  • Sleep: Getting enough high-quality sleep is essential for overall health, including gut health. Aim for 7-8 hours of sleep each night to help support a healthy gut.
  • Exercise: Regular exercise can help improve gut health by promoting the growth of beneficial gut bacteria and reducing inflammation. Aim for at least 30 minutes of moderate activity most days of the week.
  • Manage stress: Chronic stress can disrupt the gut microbiome and increase inflammation, so finding ways to manage stress is essential for gut health. This can include yoga, meditation, deep breathing, or time in nature.
  • Avoid unnecessary medications: Certain medications, like antibiotics and proton pump inhibitors, can disrupt the gut microbiome and contribute to gut dysbiosis. Avoid excessive use of these medications whenever possible.
  • Incorporate prebiotics and probiotics: Prebiotics are a fibre that feeds the beneficial bacteria in the gut. In contrast, probiotics are live bacteria that can help restore and maintain a healthy gut microbiome. Incorporate prebiotic-rich foods like garlic, onions, asparagus, and bananas, and consider taking a high-quality probiotic supplement.
  • Avoid smoking and excessive alcohol consumption: These can damage the gut lining and disrupt the gut microbiome, so avoiding these habits is essential for gut health.
  • Eat a diverse range of foods: A diet consisting of a diverse range of whole, nutrient-dense foods can help support a healthy gut microbiome by providing a variety of nutrients and fibre.

Yoga: A Natural Remedy for Digestive Problems and Gut Health

Yoga can improve gut health in several ways. It can help to reduce stress, which can harm gut health. Yoga can also help to improve circulation, which can help to deliver nutrients to the gut and remove toxins. Additionally, yoga can help to strengthen the muscles in the digestive tract, which can help to improve digestion. Finally, yoga can help to improve the balance of bacteria in the gut, which is essential for gut health.

Breath Work/Pranayama

  • A general term for any controlled breathing exercise.
  • It focuses on the breath and uses it to calm the mind and body.

Child's Pose

  • A simple pose that can be done anywhere, anytime.
  • It relaxes the body and mind and can also help to improve digestion.
  • To do a child's pose, kneel on the floor with your knees hip-width apart.
  • Sit back on your heels and fold your torso over your thighs, resting your forehead on the ground.
  • Relax your arms by your sides, palms facing up.

Forward Fold

  • A great way to stretch the spine and improve digestion.
  • To do a forward fold, stand with your feet hip-width apart.
  • Bend forward at the waist, keeping your back straight.
  • Reach down towards your toes or as far as you can comfortably go.
  • Hold the pose for a few breaths, then slowly return to standing.

Twisting Chair

  • A great way to massage the digestive organs and improve digestion.
  • To do a twisting chair, sit on the floor with your legs extended in front of you.
  • Bend your right knee and place your right foot on the floor outside your left thigh.
  • Place your right hand on the floor behind you for support.
  • Lean to the right, twisting your torso around your right hip.
  • Hold the pose for a few breaths, then slowly come back to the centre.
  • Repeat on the left side.

Dancing Warrior

  • A great way to improve digestion and circulation.
  • To do dancing warrior, stand with your feet hip-width apart.
  • Step your right foot forward about 4 feet.
  • Turn your right foot to the right and your left foot to the left so that your feet are at a 90-degree angle to each other.
  • Extend your arms out to the sides, parallel to the floor.
  • Hold the pose for a few breaths, then slowly return to standing.
  • Repeat on the left side.

Yogi Squat

  • A great way to strengthen the legs and improve digestion.
  • To do a yogi squat, stand with your feet hip-width apart.
  • Bend your knees and lower your body until your thighs parallel the floor.
  • Keep your back straight and your core engaged.
  • Hold the pose for a few breaths, then slowly return to standing.

Supine Spinal Twist

  • A great way to massage the digestive organs and improve digestion.
  • To do a supine spinal twist, lie on your back with your knees bent and your feet flat on the floor.
  • Place your right hand on your right hip and your left hand on your left hip.
  • Slowly twist your torso to the right, bringing your right arm across your body and resting your left hand on the floor behind you.
  • Hold the pose for a few breaths, then slowly return to the centre.
  • Repeat on the left side.

Bridge Pose

  • A great way to strengthen the spine and improve digestion.
  • To do a bridge pose, lie on your back with your knees bent and your feet flat on the floor.
  • Place your arms by your sides, palms facing down.
  • Slowly lift your hips off the floor, using your core muscles to support you.
  • Hold the pose for a few breaths, then slowly lower your hips to the floor.

These are just a few yoga poses that can benefit digestion. If you are new to yoga, starting with a few simple poses is always best, and gradually working up to more challenging poses. It is also essential to listen to your body and not push yourself too hard.

Don't Let Your Gut Health Get You Down

If gut health is not maintained, there can be several potential long-term complications, including:

  • Irritable bowel syndrome (IBS): A disruption in the gut microbiome can contribute to developing IBS, which is characterised by symptoms like abdominal pain, bloating, and changes in bowel habits.
  • Inflammatory bowel disease (IBD): IBD is a chronic inflammatory gut condition that includes Crohn's disease and ulcerative colitis. Dysbiosis of the gut microbiome is thought to play a role in the development and progression of IBD.
  • Autoimmune and allergic diseases: The gut microbiome plays a crucial role in developing and maintaining a healthy immune system. Disruptions in the gut microbiome can lead to dysregulation of the immune system and an increased risk of autoimmune and allergic diseases.
  • Hormonal imbalances: The gut microbiome also plays a role in the production and metabolism of hormones. Dysbiosis of the gut microbiome can contribute to hormonal imbalances, including imbalances in estrogen, testosterone, and thyroid hormones.

Your Gut Health is More Important than You Think

To prevent future infections and maintain gut health, it's essential to:

  • Practise good hygiene: Washing your hands frequently and thoroughly can help prevent the spread of infections.
  • Avoid food and water that may be contaminated: This includes avoiding raw or undercooked meat, unpasteurised dairy products, and untreated water.
  • Take antibiotics only when necessary: Overuse can disrupt the gut microbiome and contribute to antibiotic-resistant infections.
  • Incorporate prebiotics and probiotics: Prebiotics and probiotics can help support a healthy gut microbiome, which can help prevent infections.
  • Eat a diverse range of whole, nutrient-dense foods: Eating a healthy diet with plenty of fruits, vegetables, whole grains, and lean protein can help support gut health.
  • Manage stress: Chronic stress can disrupt the gut microbiome and increase the risk of infections. Finding ways to manage stress, such as through exercise, meditation, or therapy, can help support gut health.

When to Seek Medical Attention?

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Seeking medical attention is vital in some cases. In the following situations. You should seek medical attention if you have had stomach flu:

  • Dehydration: If you cannot keep fluids down and are experiencing signs of dehydration, such as excessive thirst, dry mouth, dark urine, or dizziness, you should seek medical attention.
  • Severe abdominal pain: If you are experiencing severe abdominal pain, it could be a sign of a more serious condition, and you should seek medical attention.
  • Blood in stools: If you notice blood in your stools, it could be a sign of a more severe condition, and you should seek medical attention.
  • High fever: If your fever is high (above 101.5°F or 38.6°C), it could be a sign of a bacterial infection, and you should seek medical attention.
  • Weakness or fatigue: If you feel weak or exhausted to the point where you cannot perform your normal daily activities, you should seek medical attention.

It's always better to err on the side of caution and seek medical attention if you have any concerns or if your symptoms are severe or prolonged.

Wrapping Up

In conclusion, maintaining a healthy gut is crucial for overall well-being. The bacteria and other microbes residing in our gut play a significant role in digestion, immune function, heart health, brain health, and more. Neglecting gut health can lead to imbalances, gut dysbiosis, and a higher risk of various health problems such as irritable bowel syndrome, autoimmune diseases, and allergies. Fortunately, adopting a holistic approach that includes a diverse and nutritious diet, regular exercise, sufficient sleep, stress management, and avoiding factors that damage gut health can promote a thriving gut ecosystem. By prioritising gut health and making positive lifestyle changes, we can pave the way for better digestion, stronger immunity, and improved overall health and well-being.

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