Do you have a happy gut?
“All Disease Begins in The Gut” – Hippocrates, 400BC.
Our gut (gastrointestinal tract) is a 9 metre long tube running from our mouth to our anus that contains 10 times more bacteria than all the cells in our entire body. Up until recently it was thought that gut bacteria was primarily involved with digestion, but latest research shows it’s potentially the biggest contributor to overall health and wellbeing. Practically every area of health is affected by this invisible ecosystem. There’s much more to learn, but it’s definitely no simple plumbing system.
Gut health has a huge impact on how we feel, what we weigh, how we fight off infection and our overall health. The gut contains both harmful and helpful bacteria but when the balance is tipped towards harmful it can contribute towards a wide range of illnesses including diabetes, obesity, allergies, autoimmune diseases, depression, chronic fatigue, inflammation, irritable bowel syndrome and much more.
A healthy gut promotes natural gut function, optimises nutrient utilisation (to allow all parts of our body to function optimally), produces some vitamins and amino acids, protects from infection, regulates metabolism, develops neurons and comprises around 70% of our immune system cells.
Signs you have good gut health include minimal bloating, gas, diarrhoea and constipation; generally having a good mood, high energy levels and minimal fatigue; and a healthy weight.
An unhealthy gut can be caused by excessive medication use (eg. antibiotics, painkillers); diets high in refined carbohydrates, sugar and processed foods; diets low in fibre; chronic stress; chronic infections; and inadequate sleep. All of which are unfortunately relatively common in modern lifestyles, causing mass bacterial extinction with dire consequences.
However, we have the ability to nourish our gut bacteria, to heal and seal our gut through food, sleep, exercise and a healthy lifestyle. The food we eat greatly impacts the types of bacteria that live inside us!
Improving your gut health:
1. Probiotics (get them from food first!): probiotics are live, friendly bacteria found in foods. For example kefir (fermented milk drink), plain natural yoghurt, sauerkraut (fermented cabbage), miso (made from fermented soy beans), kimchi (Korean style fermented spicy vegetables), kombucha (made from tea, sugar and a culture of yeast and bacteria known as a scoby that ferments the sugar), tempeh (fermented soy product), cheese and pickles. These fermented foods are rich in probiotics which help to restore the balance of helpful bacteria in your gut. Having a variety of these foods helps to increase the number and diversity of bacteria species. Aim to eat more probiotic foods, but choose types that need refrigerating and state specific strains and quantities of probiotics for maximum effect.
2. Prebiotics: are what feed the probiotics, promoting their growth and function (if your gut was a garden the probiotics are the plants and prebiotics are the fertiliser). Prebiotics are present naturally in foods containing fibre (eg. veges, fruit, legumes, beans, and wholegrains). Fibre cannot be digested by your body but passes through your gut providing food for the helpful bacteria. Particularly good prebiotics are artichokes, garlic, leeks, onions and asparagus.
3. Eat a wide range of whole foods (and avoid processed foods): whole natural foods contain nutrients and enzymes that are required for digestion and all bodily processes. We generally eat around 20 main foods each week but it’s important to mix this up as each species of bacteria requires different nutrients for growth. The wider the range of bacteria the greater the health benefits. Processed foods such as refined grains and foods high in sugar contribute to unfavourable changes in gut bacteria.
4. Chew thoroughly: digestion starts in the mouth and chewing your food well plays an important part in digestion and gut health.
5. Stress less: stress puts your body into a “fight or flight mode” (sympathetic nervous system) which interferes with digestion. Try to put time aside each day to do something that relaxes you eg. meditation, exercise, socialising, reduced caffeine, yoga. These things help to put your body into “rest and digest mode” (parasympathetic nervous system).
6. Sleep well: ongoing sleep deprivation interferes with healthy gut balance which compromises the immune system and makes the body vulnerable to other health issues. Try to prioritise getting 7-8 hours sleep per night (can be difficult depending on your stage of life especially if you have little people in your house).
7. Maintain a healthy body weight: being overweight has been associated with lower gut bacteria diversity and the related negative consequences.
8. Stay hydrated: water has a beneficial effect on the mucosal lining of the intestines and helps to keep everything moving.
9. Avoid unnecessary medication: certain types of painkillers and antibiotics can aggravate gut problems and disrupt your gut bacteria balance.
10. If all of these are in check, perhaps a probiotic or prebiotic supplement might be what you need. However, the gut environment needs to be healthy for the probiotic bacteria to take up residence there - supplements aren’t magic, you have to take them in combination with a healthy lifestyle. And there are a lot on the market so be sure to take the right strain to address your specific needs.
