THE GUT MICROBIOME:
  Trillions of microorganisms (bacteria, fungi, viruses) in the digestive tract
  ~100 trillion bacteria — more than human body cells
  Major phyla: Firmicutes, Bacteroidetes (together ~90% of gut bacteria)
  Functions:
    Digest food we cannot digest (fibre fermentation)
    Produce vitamins (K2, B12, biotin, folate)
    Regulate immune system (70% of immune cells in gut)
    Produce neurotransmitters (90% of serotonin made in gut)
    Protect against pathogens (colonisation resistance)

GUT-BRAIN AXIS:
  Bidirectional communication: gut ↔ brain via vagus nerve
  Gut produces 90% of body serotonin (mood regulation)
  Dysbiosis (imbalanced microbiome) linked to anxiety, depression
  Stress affects gut motility and permeability

SIGNS OF POOR GUT HEALTH:
  Digestive: bloating, gas, constipation, diarrhoea, IBS, acid reflux
  Systemic: fatigue, brain fog, skin issues (eczema, acne), frequent infections
  Mental: anxiety, depression, mood changes

IMPROVING GUT HEALTH:
  Eat diverse plant foods: aim 30+ different plants per week
  Increase dietary fibre: 25–38g/day (prebiotic fuel for good bacteria)
  Fermented foods (probiotics):
    Curd/yoghurt: Lactobacillus acidophilus
    Idli/dosa batter: fermented — Lactobacillus
    Kimchi, kefir, kombucha, sauerkraut
    Pickles in brine (not vinegar)
  Prebiotics (food for good bacteria):
    Garlic, onion, leeks, asparagus, oats, bananas, flaxseed
  Avoid: excessive antibiotics, processed foods, artificial sweeteners
  Manage stress: cortisol disrupts gut microbiome
  Sleep: microbiome follows circadian rhythm

IBS MANAGEMENT:
  Low FODMAP diet (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, Polyols)
  Avoid high-FODMAP: onion, garlic, wheat, apples, milk, legumes (temporarily)
  Reintroduce systematically to identify personal triggers
  Stress management crucial component

MICROBIOME: ~100 trillion bacteria | Firmicutes + Bacteroidetes = 90%
FUNCTIONS: digest fibre | make vitamins | regulate immunity | produce serotonin
GUT-BRAIN: vagus nerve | 90% serotonin in gut | dysbiosis → mood issues
PROBIOTICS: curd, idli/dosa, kimchi, kefir, kombucha, brine pickles
PREBIOTICS: garlic, onion, oats, banana, flaxseed (feed good bacteria)
IBS: Low FODMAP diet | identify personal triggers | stress management
DIVERSITY: 30+ different plants per week = most important dietary target