It’s hard to open up a magazine, tune into a podcast or jump on social media without seeing or hearing something related to gut health. Gut health may well have been the biggest trend in the health and wellness world in 2023, and there is no sign of that slowing down as we move into 2024 either. So, why the huge focus you may ask?
A healthy gut is the foundation of good health. It can found at the root of many seemingly unrelated conditions – from allergies, to arthritis, to depression. Gut health is also crucial for the health of every other system in our body. From protecting us from hostile bacteria, to communicating with the brain, the gut is often referred to as our body’s second brain. Your gut houses about 100 trillion microbes and this gut microbiota regulates the immune system, so it is particularly important to ensure the right balance of bacteria reside there.
Your digestive system is responsible for converting food into simple nutrients and delivering them to the body via the bloodstream. It also plays a big role in regulating hormones and excreting toxins. When your gut isn’t healthy it can have an impact on your mental health, weight, mood and a number of other digestive disorders. Keeping your gut balanced is key to helping keep the rest of your body functioning optimally.
Some of the key things that can disrupt the balance of bacteria in our gut includes diets that are high in sugar, the contraceptive pill, chronic stress, poor food choices, lack of exercise, over-reliance on antibiotics and lack of sleep. Evidently, it’s not hard to see why gut health is a huge issue and why there is such a spotlight on the gut in modern society. We have strayed far from our original diet and lifestyle. Traditional communities all over the world have long been aware of the need to maintain good gut health to prevent illness and disease and to promote longevity.
The good news is, there are many easy ways to help support your gut and ensure a healthy balance of bacteria. If you have chronic digestive discomfort it is always best to seek medical help and guidance. These tips below are a great starting point on your road to a happy gut.
Eat more vegetables
At the risk of sounding like your parents, eating more vegetables is always sound advice, especially when it comes to your gut! Vegetables provide the body with the nutrients it needs on a day-to-day basis to maintain general health and they also provide plenty of fibre which helps the digestive system and bodily systems run more effectively. Plant-based fiber is also rich in pre-biotics. This combination of nutrients, fiber and prebiotics helps keeps your digestive system running smoothly, processing foods and passing waste in a manner that quick and efficient. Some of the best fruits and vegetables include bananas, artichoke hearts, and broccoli, carrots, beetroots and dark leafy greens.
Swap junk food for whole foods
The standard western diet can be laden with processed, fatty, and sugary foods that are low in nutrition and wreak havoc on your gut. Processed and fried foods slow down the digestive process, while a high-sugar, processed diet encourages the growth of nasty bacteria and yeast and damages the delicate ecosystem in your intestines. It’s easy to swap out processed or ‘fake’ foods, for real wholefoods that will nourish your body and support your gut. As you make the switch away from processed and junk foods, if your system is sensitive, it can also be beneficial to remove other inflammatory foods such as gluten, dairy and soy- all of which have been proven to have adverse effects on the gut. Luckily today it is becoming easier and easier to find dairy and gluten alternatives, as well as plenty of healthy options that make the switch to a more nutritious lifestyle that much easier.
Focus on fibre
While we just touched on fiber with vegetable intake, fibre also deserves its own mention as having a healthy fiber intake is essential for digestive health. Fibre can provide a huge variety of compounds and nutrients that will help improve gut health. As well as fruit and vegetables, fiber can also be found in whole grains, nuts, legumes, oats, quinoa, chia seeds and seeds. Fibre types can be roughly grouped into three families – insoluble, soluble and resistant starch. The latter two play particularly important roles as prebiotics – meaning they fuel the growth of good bugs in your gut. It is these that often fall short in our diets, especially resistant starch which is most commonly found in potatoes, green bananas and whole grains. You can now find green banana flour in health food stores which is a great substitute for baking.
Eat more probiotic-rich foods
While it’s easy to pop to the pharmacy and pick up a bottle of probiotics, the rich, naturally-occurring probiotics found in foods is always the best place to start. The microflora within foods such as kimchi, tempeh, miso and sauerkraut create a protective lining in the intestines while boosting our immune system. Aim to eat two or three tablespoons of fermented foods around meal times. Fermented foods can also help to regulate appetite and reduce sugar and refined carb cravings. Other sources of healthy probiotics include coconut or water kefir, kombucha and coconut yogurt- but do always check the sugar content and opt for naturally fermented and organic options.
Or take a probiotic supplement
If you’re travelling or feel like your body needs a probiotic boost, chat to a professional to decide on the best form of probiotic supplementation. Many people don’t realise that there are millions of strains and each one has a different function or focus. Probiotics may be also be especially valuable after taking antibiotics and for boosting immune function during winter as they have been shown to reduce the number and severity of respiratory infections. Taking a probiotic supplement is a good way to get a measured dose and identifiable species of bacteria. Generally, the benefit should be noticeable within 2-4 weeks, when the probiotic strains have colonised the gastrointestinal tract. Probiotics are live microorganisms (good bacteria) that reside in the gut and support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Probiotics play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes.
Don’t forget about prebiotic-rich foods
When we think of gut health, probiotics are the first thing to spring to mind. But prebiotics are just as important. Prebiotics refer to natural soluble fibres that feed the good bacteria in our large intestine, helping to promote balanced gut flora and healthy bowel function. When our good bacteria eat prebiotic fibre, they produce beneficial short chain fatty acids which inhibits the growth of disease-causing pathogens and maintains the health of our intestinal lining. Foods high in prebiotics include bananas, onion, garlic, brussels sprouts, broccoli and whole grains. Many good quality protein powders now also have added strains of prebiotics.
Watch your alcohol intake
If you choose to enjoy alcohol, be sure you do so in moderation. The Australian guidelines recommend drinking no more than two standard drinks on any day for healthy men and women.
Alcohol can irritate your digestive system and drinking too much also promotes inflammation. Spirits such as vodka, gin and whiskey can be easier on the gut than beer or wine which often have a lot of preservatives and/or sugar, wheat or yeast. If you have a particularly sensitive gut you may be best to avoid alcohol altogether. Try not to drink on an empty stomach and ensure you balance out the alcohol with plenty of water.
Good old H2O
Speaking of water, staying hydrated is one of the best things you can do for your digestion and your overall health. When the body is dehydrated, it slows down your digestive system significantly and results in constipation. Like eating your vegetables, drinking plenty of good quality water is an age-old tip for overall wellness. If you don’t enjoy drinking water, try adding slices of fruit or cucumber, or a sprig of mint to your water for a flavour boost. Drinking a large glass of water upon rising each morning is also a great way to wake up your digestive system get things moving!
Chew slowly and mindfully
You may be surprised to learn that how you eat can be just as important as what you are eating. Digestion starts in the mouth and the chewing process starts to break down your food, mixing it with the enzymes in your saliva. Slowing down and chewing your food properly goes a long way in helping your body digest and assimilate properly. When we eat under a state of stress, or when we eat on the run or at our computers (guilty?!) we are actually doing our body a disservice. Slowing down also helps us to be more in tune with when we are full. It takes 20 minutes from the start of a meal for the brain to register these signals. Slowing down allows your brain to register when you have had enough which avoids over-eating- another strain on the digestive system!
Lower your stress levels
Modern society is characterised by a hectic pace of life, full schedules, overflowing inboxes and looming deadlines. Humans are not built to handle such long-term chronic stress and this prolonged stress can negatively impact your health and your digestive system. While the ‘fight or flight’ response was once used by our ancestors to warn of us imminent danger, today, we stay in this fight or flight response all the time. When we are in this state of heightened alert and stress, it results in decreased blood flow to your digestive muscles and reduced secretion of digestive enzymes. Stress can also result in gastrointestinal inflammation, constipation or diarrhoea. Taking care of your emotional wellbeing is vital to keeping your stress levels in check. Make time for relaxation in your day- include exercise to release endorphins, try meditation and deep breathing to calm your mind, take your dog for a walk in nature or treat yourself to a massage- your gut and overall health will thank you.
Catch more Zzzz’s
Getting massages, taking naps- looking after your gut is suddenly sounding pretty good, right?! On a serious note though, sleep is a vital component of good health that often can be a little understated. If you’re sleeping badly, studies show you are more likely to make poor food choices, more likely to skip exercise and more likely to be functioning in a state of stress or overwhelm. Studies show disrupted sleep patterns can also adversely affect your gut microbiome. Most of us need 7-8 hours a night. While you might think you can function perfectly well on less, the research certainly suggests otherwise. When we have adequate sleep we function better on every level. So switch off your devices and make a point of getting to bed a little earlier. If sleep is an ongoing battle for you, try a herbal tea or meditation practice prior to sleeping.
Get moving
Did you know that being sedentary is a major cause of constipation? Exercise helps your digestive system by increasing blood flow to all your organs, and stimulates the muscles in your GI tract. Try walking, aerobic or strength-building activities for at least 30 minutes every day. At the same time, try to limit how much time you spend sitting and break up your day with short bursts of movement. Contributing to your digestive health is just another reason to make exercise a regular part of your day.
Practice deep breathing
This last point may just be a game changer for you. Long, slow breaths from the belly help activate your parasynthetic nervous system. When this happens, you’re technically reaching the “rest and digest” phase that will help your body process food better, while absorbing more nutrients. Deep breathing after meals can help to eliminate gas and bloating, allowing your body to focus on proper digestion. Deeper breathing also increases blood flow in the digestive tract, which encourages intestinal action and can help to alleviate irritable bowel syndrome and constipation. So, as well as eating in a state of relaxation, try to focus on your breathing before and after meals (or anytime in the day you feel stressed or uncomfortable) and see the remarkable difference this easy technique can make.
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