Gut = Gastrointestinal Tract; makes up the digestive system which runs from the mouth to the anus, breaking down and absorbing nutrients from food and getting rid of any waste products.
The health of the gut is greatly impacted by the bacteria and other micro-organisms which live inside, known as the gut microbiome. There are actually more bacteria cells in your body than human cells, with over 1,000 different species of bacteria, each having a separate role to play.
What can harm the microbiome?
Antibiotics, diet, stress, ageing, illnesses, lack of sleep, smoking and drinking too much alchohol.
What can help the microbiome to thrive?
Probiotic - Helpful bacteria, which can be found in food such as yogurts if labelled 'contains active or live cultures' also available in supplementation such as tablets, capsules or sachets. If you're healthy, a probiotic supplement may not have any great effect (and can be expensive). Some probiotics may not reach the gut due to being destroyed by the stomachs acid.
Prebiotic - Food for the probiotics which aids the growth of the good bacteria. These are dietary fibres, which when consumed by the bacteria produce shot-chain fatty acids. Some examples of prebiotic rich foods are - leeks, onion, garlic, artichokes, bananas, asparagus, oats, lentils, nuts and apples.
Eating a diverse range of whole foods - aiming for 30 different plant foods per week (which can include fruits, vegetables, grains, beans, legumes, nuts, seeds, herbs and spices). This will provide a range of fibre, micronutrients and phytochemicals, which will feed diverse gut bacteria and in turn helps our bodies function.
Consume fermented foods - such as, yogurts, kimchi, sauerkraut, kefir, kombucha and tempeh
Have polyphenols - These are broken down by the microbiome and stimulates healthy bacteria growth. This plant compound is found in green tea, dark chocolate, herbs, spices, olive oil, fruits, vegetables and whole grains.
Choose whole grains - Fibre and carbohydrates such as beta-glucan, which are digested by the gut, such as rye bread, barley and oats
Limit ultra processed foods - the artificial sweeteners and emulsifiers in food can stimulate the unhealthy bacteria and wash out the good bugs.
What can gut health influence?
The gut microbiome helps with immunity - The bacteria communicate with the immune cells, which controls your immune system. By maintaining ecological balance it can mitigate the occurrence of certain diseases.
The microbiome may also effect the central nervous system, which controls brain function. The bacteria can produce the chemicals serotonin; an antidepressant transmitter that is mainly produced in the gut. The gut is connected physically to the brain through nerves.
The some strains of bacteria have been found to synthesize a range of B vitamins.
Signs of an unhealthy gut
Digestive symptoms - Diarrhoea, constipation or stomach pains
Poor sleep quality
Low mood / struggling with emotions
Frequent illnesses
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