When was the last time you gave your gut health any serious thought? The health of our gut is often only considered when we experience pain or discomfort, but really it should be something we think about more regularly than that. The gut microbiome is the engine room for our body[i], and it can have a massive impact on our overall health, both physically and mentally. So it’s time to show it some love! In this article, we take a look at why gut health matters and some of the best foods to help keep your gut and overall well-being in healthy balance.
Why Gut Health Matters: A Key to Overall Wellness
When we talk about your gut, we are referring to the gastrointestinal or digestive tract, which starts at your mouth and ends at your rectum. Gut health relates to the health of your digestive tract and the balance of the microorganisms that naturally live in your digestive tract, also know as the gut microbiome.[ii]
The gut microbiome is responsible for aiding digestion, absorbing nutrients into the body, and regulating your bile and vitamin levels. It also plays an important role in supporting the immune system, which means it can have a significant impact on your overall health. There are also links between your gut health and your mental health, so it is important to keep an eye on it in order to get a much better health picture for all of the systems in your body.[iii]
The Best Foods for Gut Health
One of the biggest factors which can impact your gut health is the food you consume. For optimum gut health, it is important to ensure that your diet includes plenty of probiotics, prebiotics and fibre-rich foods. Probiotics are known as friendly bacteria, as these tend to be found naturally in the gut[iv]. They are also available in foods such as live yoghurt and kefir, as well as fermented foods like sauerkraut, kimchi and kombucha and contain good bacteria like Lactobacillus and Bifidobacterium to help balance your gut bacteria and support your immune system.[v]
Along with plenty of probiotics, we also need to consume prebiotics, as these help to fertilise the existing gut bacteria and encourage a diverse community of microbes. Most often these take the form of complex carbohydrates such as vegetables and whole grains.[vi] Meanwhile, there are plenty of fruits, vegetables, grains, peas, beans and lentils that are all high in fibre to help keep things moving it through your digestive system.[vii]
How to Improve Your Gut Health Naturally
The good news is that there are some easy and natural ways to improve your gut health simply by taking a closer look at your diet. For example, if your diet contains a lot of processed, sugary and high fat foods then it may be negatively impacting your gut health. Try switching some of these out for more fruit, vegetables and whole grains to introduce a more healthy balance.
There are also a number of lifestyle factors which can play a role in your gut health. We have all felt that knot in our stomach when we feel anxious or worried and it is well known that stress can negatively affect your gut health.[viii] It can therefore help to consider stress management, looking at techniques such as meditation and relaxation therapies to try and manage any discomfort and reduce your overall feelings of stress.[ix] Sleep can also be a factor when looking at gut health, as tiredness can increase your stress levels and impact your gut microbiome.[x]
Another consideration is your level of hydration. Water acts as a lubricant for digestion but when you are dehydrated, any available water is diverted to critical functions such as blood pressure and organ support, and the digestive system gets left behind, leading to electrolyte imbalances, bloating and discomfort.[xi] Keeping hydrated is therefore important when it comes to looking after your gut health.
Gut Health and Weight Loss: The Connection
Did you know that our gut bacteria is responsible for controlling the hormones that tell you whether you are hungry or full, which can be a big part in how much food you eat and your ability to lose weight?[xii] There are also certain types of bacteria, such as Prevotella, which can influence how easily you can shed body fat.[xiii]
If your goal is to lose weight, then optimising your gut health could support you in this. By simply incorporating more fibre, healthy fats and fermented foods into your diet, you can help to balance your gut bacteria and may see a positive impact on your weight loss journey.[xiv]
Gut Health Diet: What to Avoid
We have talked about the foods that are good for your gut, but what about the food you should avoid? Refined sugar has been found to eliminate healthy gut bacteria, and artificial sweeteners may promote pathogenic changes in certain gut bacteria, raising the risk of inflammation and glucose intolerance. Fried food can result in a less diverse gut microbiota, and as processed carbohydrates have been stripped of their fibre, vitamins and minerals, they can elevate blood sugar.[xv] Instead, try swapping out your refined sugar for the natural sugar that you might find in fruit, and opt for whole foods, which are unprocessed or else minimally processed, to help reduce the amount of processed food you are eating.
Gut Health Checklist: Tips for Building a Gut-Friendly Diet
To get on top of your gut health, make some small changes to help integrate those gut-friendly foods into your daily diet. Smoothies packed with probiotics, salads accompanied by fermented vegetables and an evening meal with lots of fibre in it can be much easier to create than you might think.[xvi] Swap crisps and chocolates for nuts such as pistachios, which are rich in fibre. Breakfast on overnight oats for a great source of gut-promoting nutrients, whilst hummus with your lunch is high in plant-based protein. And did you know that dark chocolate is a wonderful source of prebiotics?![xvii]
Prioritise Your Gut Health for Better Overall Wellness
Your gut health can have a huge impact on your overall health, as well as your energy levels, so by adopting a few gut-friendly foods into your daily routine, you can enjoy some long-term benefits from improved immunity to better weight management. If you need a bit of help on this, take a look at the Precision Biotics range of supplements which can support your body in building a healthy gut microbiome.
Sources:
[i] https://www.amwayglobal.com/newsroom/support-a-balanced-gut-microbiome-and-gut-health-by-gut-priming
[ii] https://www.circlehealthgroup.co.uk/health-matters/your-body/why-is-gut-health-important
[iii] https://www.circlehealthgroup.co.uk/health-matters/your-body/why-is-gut-health-important
[iv] https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
[v] https://www.eatingwell.com/article/2059033/best-and-worst-foods-to-eat-for-gut-health/
[vi] https://www.bbc.co.uk/food/articles/what_should_you_eat_for_a_healthy_gut
[vii] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/
[viii] https://pubmed.ncbi.nlm.nih.gov/22314561/
[ix] https://www.health.harvard.edu/mind-and-mood/the-impact-of-stress-on-your-gut
[x] https://www.henryford.com/blog/2021/02/sleep-affects-gut-health
[xi] https://bgapc.com/hydration-and-digestion-gut-health/
[xii] https://www.healthline.com/nutrition/gut-bacteria-and-weight
[xiii] https://zoe.com/learn/gut-health-and-weight-loss
[xiv] https://www.bbcgoodfood.com/health/weight-loss/does-gut-health-affect-weight
[xv] https://www.patagoniaprovisions.com/blogs/learn/best-and-worst-foods-for-gut-health
[xvi] https://www.bbcgoodfood.com/recipes/collection/gut-friendly-recipes
[xvii] https://www.health.com/healthy-snack-for-gut-health-7558359
