Looking after our gut has become a hot topic over the years, as researchers uncover the link between the quality of our gut health and role in digestion, immune function, mental health and so much more.

What do we mean when we refer to gut health?

Well, the gut refers largely to the intestines. There is an ecosystem of trillions of microbes, from bacteria, viruses, fungi and other microbes, which together are known as the gut microbiome. This is a complex system that impacts many areas of health. There are many ways to improve gut health, and we will explore evidence based strategies to nurture and support a healthy gut microbiome and why it is important.

Why is gut health important?

Before looking at how to improve gut health, it is important to understand the importance of the gut, aside from just digesting food. A well balanced gut supports with:

• Effective digestion & nutrient absorption – it helps to break food down to allow better absorption of the nutrients that support our health
• Hormonal support – There are a range of hormones produced it the gut. One of the most popular being serotonin, a hormone responsible for our mood and supporting our sleep cycles.
• Immune function – There is approximately 70% of our immune system that resides in the gut. Immune cells in the gut interact with the gut microbiome, to influence our immune response and strength.
• Mental health – A clear link between our gut and brain, known as the gut-brain axis, has been shown. Several mental health illnesses such as anxiety and depression have been linked to gut dysbiosis (imbalance of microbes) and inflammation in the gut.
• Chronic disease prevention – A healthy gut has been linked to a reduced risk of several chronic health issues such as type 2 diabetes, heart disease and diabetes.

How to support a healthy gut

Consuming a diverse, high fibre diet:

The diversity in our diets is essential to allow a range of healthy gut microbes to thrive. Each type of gut microbe requires a variety of nutrients, especially when coming from fibre. Fibre is a main source of fuel for the microbes and can be sourced from many plant foods.
High fibre foods include:

• All fruits & vegetables, including green leafy vegetables, berries, as well as frozen vegetables and dried fruit.
• All whole grains, including brown rice, oats and quinoa. The fibre in these foods is known as resistant starch, which nourishes gut microbes
• All legumes and pulses, including chickpeas, lentils and kidney beans
• Nuts & seeds, such as walnuts, almonds, chia and pumpkin seeds. Not only do they offer fibre, but healthy fats too that nourish gut microbes

You may have heard of the strategy to encourage at least 30 different plant foods per week. This is in aim to support the intake of fibre, which currently is under consumed by the majority of the population. The UK guidance is to aim for 30g of fibre per day. If you are new to adding fibre in the diet, it is important to start slowly and then gradually increase fibre. Too much too soon can cause unpleasant side effects such as bloating, gas and constipation.

Add in prebiotics to your diet:

You may have heard of probiotics, but have you heard of prebiotics? These are the different types of non-digestible fibres that actively feed the microorganisms (also known as probiotics), to support their growth and health. Not all fibres are classed as prebiotics, but prebiotics themselves are a type of fibre. Prebiotics have a crucial role in mineral absorption and supporting immunity, as well as improving regular bowel habits and reducing risk of metabolic health concerns such as insulin resistance and high blood lipid levels. Some examples of fibre prebiotics are known as inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Foods that contain these prebiotics include unripe bananas, garlic and onions, artichokes, asparagus and leeks.

Don’t forget the importance of probiotics:

Probiotics are the name given to the live microorganisms that support the gut health, allowing an increased diversity of bacteria. Where possible, try to include probiotic rich foods into the diet regularly. Some examples:

• Yoghurt: Be sure to choose a plain/unsweetened variety that contains active cultures. Check the labelling if you are unsure.
• Fermented foods: Foods that have gone under a controlled process to grow bacteria. Examples include kimchi, sauerkraut and kefir.
• Pickles: When foods are naturally fermented, they can develop probiotics. Though this does not apply to vinegar based pickles.
• Sourdough, tempeh and miso: These foods are cooked or heated to be consumed, which can deactivate the beneficial microbes. However, it has been found that these products are still beneficial in certain ways when consumed.

By combining both pre and probiotics, you are creating what’s known as synbiotics, which greatly support gut health.

Minimise intake of processed foods and refined sugars:

Foods that are ultra processed or are high in refined sugars and artificial sweetener, have been shown to negatively influence the gut microbiome. This is for a number of reasons, including:

• Reducing the variety of the beneficial microbes
• Promote the growth of more harmful microbes
• Increased risk of gut inflammation and dysbiosis

Ultra processed foods are often high in saturated fats, contain added sugars and salts, and also a number of food additives. These food additives include emulsifiers, artificial sweeteners and preservatives. Research is beginning to show a negative relationship between ultra processed foods and a change in the brain behaviour.

This does not mean you can never consume foods higher in sugar or that are more processed. However, it is important to focus the majority of the diet on minimally processed foods with little to no added sugars or sweeteners, to ensure you are supporting your gut health in the best way.

Consume healthy fats regularly:

Certain foods contain essential fats, known as omega 3 fatty acids. This includes:

• Oily fish (salmon, mackerel, trout, sardines, whitebait, pilchards, herring)
• Flaxseeds & walnuts

Omega 3 fatty acids in particular have been shown to have a positive influence on gut microbiota composition, increasing the beneficial bacteria and reducing the harmful bacteria. This in turn has been shown to increase the production of compounds, known as short-chain fatty acids (SCFA’s). These SCFA’s have anti-inflammatory effects, and studies have shown these compounds can reduce risk of diseases including colon cancer and type 2 diabetes.

Aside from omega 3 fatty acids, other healthy fats will support gut health. Work on replacing more saturated fats (such as butter, fatty and processed meats and high fat dairy) with unsaturated, healthier fats like avocado, olive oil, nuts and seeds.

Prioritise movement, sleep and stress management:

Keeping active has been linked to improvements in gut health. This is because regular exercise can help to increase microbial diversity, improve gut motility (movement of food in the gut) and reduce inflammation.

As well as movement, a regular and high quality sleep pattern can positively influence gut microbes. It’s been shown that poor sleep can reduce the healthy balance of gut bacteria and contribute to inflammation.

As we all know, chronic stress can have a huge impact on our mental health. Since there is a clear connection between the gut and brain, chronic stress can lead to an imbalance of gut bacteria and increase chance of digestive issues. Practice regular stress reduction techniques such as mindfulness and meditation, exercise and journaling, and seek support where required.

 

If you are looking to make improvements to your gut health, start with making slow changes to help adopt sustainable habits, including a diverse, nutrient rich diet, with regular exercise, whilst looking after your mental health and sleep quality. Reach out to our gut health dietitian today, to find out how they can best help you on your journey towards optimal gut health.