SUPPORTING GUT HEALTH THROUGH DIET
The human gastrointestinal tract is literally brimming with microbes, containing over 100 trillion, mainly in the form of bacteria. Our gut microbiota plays an important role in health and wellbeing affecting energy levels, metabolism, immunity, hormone balance, digestion and even cognitive function! Problems start to arise in our gut when the beneficial bacteria are outnumbered by bad bacteria (called dysbiosis). This can result as a consequence of many factors including poor diet, certain medications (e.g., antibiotics or proton pump inhibitors) or prolonged stress and result in symptoms such as wind, bloating, constipation and/or diarrhoea, fatigue and brain fog. The good news? There are several things we can do to enhance the good bacteria and improve our overall gut health.
Here are some ways you can support the gut microbiome and assist it to be more balanced.
Prebiotics
Prebiotics are defined as non-digestible food ingredients that promote the growth of beneficial bacteria in the colon such as types of fibre and resistant starches. They’re found naturally in wholegrains (rye, barley, oats), fruits (stone fruits, berries, figs, bananas), vegetables (asparagus, garlic, leek, fennel, onion, cabbage), legumes (chickpeas, lentils, soy beans) and nuts and seeds (cashews, pistachios). Eating a diet rich in these foods can positively influence the type and ‘feed’ the growth of good bacteria. Yet another reason to include more plant-based foods!
Probiotics
Probiotics are live bacteria that are beneficial to human health when eaten in adequate/therapeutic amounts. We most commonly consume then in yoghurt (with added live bacteria) or taken as supplements. Other types of naturally fermented foods that can be sources of probiotics (not all are) include kim chi, sauerkraut, tempeh, miso and kefir.
Plant Diversity
Each plant has its own unique mix of fibre, antioxidant and phytochemicals that are beneficial to gut health. Including at least 30 different plants each week is therefore associated with greater microbial diversity, which is a good thing! Aim to include a rainbow of different fruit and vegetables each day and increase diversity with seed and nut mixes, grain blends and salad blends such as slaws.
Other tips
Stress can negatively impact gut health, so reducing stress will benefit your gut!
Staying hydrated (water) and getting adequate sleep is also important for gut health.
Reduce processed foods, especially sugars, refined carbohydrates and artificial sweeteners.
Do not self-diagnose if you are experiencing gut symptoms. It is important to get properly assessed as eliminating foods unnecessarily decreases good gut bacteria in the long term.
Increase fibre slowly and gradually, so your body can adapt and to avoid any potential side effects such as digestive upset, bloating and excess wind. This is especially relevant for those with sensitive tummies and/or following a low fodmap diet.
If you suffer from persistent symptoms, do seek medical advice, through a Naturopath or nutritionist specialiasing in gut health or even your GP.
In my opinion, it all starts with diet, but the journey to optimal gut health is a holistic path where every choice, from stress management to sleep, plays a crucial role in nurturing your well-being.
