Gut Health 101

The gut refers to our digestive or gastrointestinal tract which includes the intestines, stomach, food pipe and more, forming the entire human digestive system. This is a 9m long tract with over 70% of our immune cells!

The gut microbiome

The gut has a world of microorganisms and bacteria, in what is known as the gut microbiome which impacts our our overall health and also immunity. Although we commonly associate bacteria with infections or otherwise, in our gut we have many good bacteria that can be involved in roles such as nutrient absorption and immune functions. It is these good bacteria that we want to keep alive and happy in our gut!

Gut health

The digestive system carries out a range of functions, from digestion to nutrient absorption. For these to occour smoothly is a solid indicator of gut health. Further, the absence of digestive symptoms be it bloating, constipation, or acidity can be another indicator that the gut is functioning well. If such symptoms persist on a regular basis or conditions such as IBS (irritable bowel syndrome), GERD (gastroesophageal reflux disease) develop, it can have drastic impacts on health and quality of life and it becomes important to seek out the advice of a health care professional.

The benefits continue

The benefits of gut health and a healthy gut microbiome are not limited to optimising digestive health. Maintaining good gut health is also linked to reduced risk of diseases such as type 2 diabetes, heart disease, certain cancers and autoimmune diseases. Further, our gut and brain can communicate via the gut-brain axis, and a diverse and healthy gut microbiome can aid in preventing the development of mental health related conditions such as depression and anxiety.

Gut-loving foods

What we eat can impact our gut health, and here’s five varieties of food that can be beneficial in keeping our gut microbiome happy:

  • Fibre rich foods such as fruits, vegetables, wholegrains and pulses. Fibre is crucial for gut functioning and helps with daily functions such as going to the loo regularly and supporting the gut microbiome in the long-run.
  • Omega 3 fatty acids such as salmon, oily fish, walnuts, chia seeds. Omega-3 fatty acids are anti-inflammatory and have been known to help increase gut microbiome variety.
  • Polyphenols found in foods such as nuts, berries, vegetables, cocoa help to provide fuel for the gut bacteria (prebiotic) and support a thriving gut microbiome.
  • Fermented foods such as yogurt, pickle, kefir can provide probiotics that help strengthen the gut microbiome so try to include these in your meals too.
  • Herbs and spices such as turmeric, fennel and cumin can aid digestion and gut functioning. Use these in cooking or have fennel (saunf) after meals!

While what we eat does impact our gut health, other habits – be it exercise, sleep or stress – also play a critical role. Including gut loving foods and managing other lifestyle factors can help improve and maintain gut health over time!

References

  • Hills, R. D., Jr, Pontefract, B. A., Mishcon, H. R., Black, C. A., Sutton, S. C., & Theberge, C. R. (2019). Gut Microbiome: Profound Implications for Diet and Disease. Nutrients11(7), 1613. https://doi.org/10.3390/nu11071613
  • Jandhyala, S. M., Talukdar, R., Subramanyam, C., Vuyyuru, H., Sasikala, M., & Nageshwar Reddy, D. (2015). Role of the normal gut microbiota. World journal of gastroenterology21(29), 8787–8803. https://doi.org/10.3748/wjg.v21.i29.8787
  • McGuinness, A.J., Davis, J.A., Dawson, S.L. et al. A systematic review of gut microbiota composition in observational studies of major depressive disorder, bipolar disorder and schizophrenia. Mol Psychiatry 27, 1920–1935 (2022). https://doi.org/10.1038/s41380-022-01456-3
  • Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients13(3), 886. https://doi.org/10.3390/nu13030886

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