GUT HEALTH 101
What does gut health actually mean?
You see the term ‘gut health’ everywhere nowadays! But what does it actually mean and why is it so important? Well, the first thing to know is that the gut refers to so much more than simply what is going on in the stomach or intestines!
The gut incorporates the whole of our digestive tract, from our mouth down to our anus, and continuously interacts with all our other organs, tissues and cells. This is mainly down to our gut microbiome; the trillions of microbes that live in our gut producing vitamins, fatty acids and amino acids that offer us impressive health benefits.
If we treat our microbiome properly, we can thrive; but if we neglect it, it can turn against us, compete for our nutrients, and drive negative health symptoms and chronic disease.
Why is your gut health important?
Your gut affects your whole body, so it’s so important that we prioritise its health. For example, some of the gut’s functions include:
Digesting food & absorbing nutrients
Regulating immune function
Supporting balanced mood & sleep
Encouraging healthy skin
Supporting an active metabolism… & so much more!
All these functions are absolutely crucial to our long-term health and longevity and are greatly impacted by the nutrition and lifestyle choices we make every day.
Is your gut healthy?
If you’re thinking, “this all sounds great, but how do I know if my gut is healthy?” here are a some typical signs of an unhealthy gut:
Bloating
Gas
Constipation
Diarrhoea
Stomach cramps or discomfort
Acid Reflux
Food intolerances / allergies
Fatigue
Brain fog
Mood swings (stress/anxiety/depression)
Skin conditions
Unintentional weight gain/loss
Insomnia
If any of these symptoms resonated with you, perhaps it’s time to prioritise your gut health.
How to restore your gut health
Nutrition and Gut Health
Nutrition plays a pivotal role in maintaining and improving overall gut health, so it is crucial that we feel empowered and educated to follow positive dietary behaviours in the long-term, not just during a January ‘detox’.
Whilst a personalised approach is always recommended, here are some simple, sustainable nutritional tips to help improve and support your gut health.
Hydrate, hydrate, hydrate
Research has unanimously shown that staying hydrated is key to optimal gut health. Aim for 2-3L of filtered water and herbal tea each day.
Avoid ultra-processed foods
Minimise ultra-processed foods, packed with additives, sugars, unhealthy fats, sweeteners and devoid of nutrients. If we don’t recognise them as food, our body certainly won’t. Instead focus on a varied whole food diet packed with plant foods, healthy fats and lean proteins.
Count your colours, not your calories
Aim to consume around 30 different plant foods each week. Plant foods include colourful veggies, fruits, legumes, whole grains, nuts, seeds, herbs and spices. They contain diverse fibres, prebiotics and polyphenols that our gut microbes feast on to produce beneficial compounds that support not only our gut but our overall health from brain function, immunity, metabolism and so much more. Our gut bugs are as fussy as humans, so this variety ensures we are not neglecting those picky eaters!
Fermented foods
Fermented foods, such as kimchi, sauerkraut, miso, tempeh, live yoghurt, kombucha and kefir, contain billions of live beneficial microbes that can set up home in your gut and support overall health. Have some at home and add a small portion to your meals to boost gut health.
And how about supplements?
When it comes to nutrition, a simple food-first approach is best, as a healthy gut is one that can tolerate and thrive off the variety of nutrient-dense foods we provide it, without relying on a supplement. Supplements may serve a purpose in certain circumstances but do your research and make sure these are backed by science.
Did you know… by making these changes to your diet you can improve the composition and function of your gut microbiome in just 48 hours?
Lifestyle and Gut Health
When we think about our gut health, we often overlook our lifestyle habits, but they’re just as important as the food we eat. In fact, chronic stress, poor sleep, lack of movement, consistent feeding, medications (including antibiotics), toxic exposure and loneliness have all been evidenced to negatively impact our gut (see the symptoms listed above) and contribute to disease states.
You can’t be in a constant state of stress and build health at the same time, no matter how nourishing your diet is or how many hours you spend at the gym. It’s just not possible with cortisol surging through your body. So above all else, focus on calming your nervous system and keeping cortisol in check.
Rather than worry, we can feel empowered that even the smallest, positive changes can have a huge impact. The key is to focus on tiny things that bring you joy and you can see yourself doing for years to come.
Here are some small, healthy habits that’ll help reset and support your gut health:
Walk in nature every day to reduce stress
Turn your phone off an hour before bed to improve sleep
Switch out one chemical-laden beauty product for an organic natural alternative
Call a friend each week to check in and boost social connection
Add one extra colourful plant food to each meal to eat the rainbow
Fast for at least 12 hours overnight to allow gut rest and repair