In this article, we answer some of the most commonly asked questions about gut health.
While there is a lot of talk about gut health and how we need to support it, there can also be lots of questions about the best way to do this.
This can be even more true if you’re experiencing gut issues such as bloating, IBS and abdominal pain. This is because if there are imbalances in the gut; the approaches taken to support gut health might actually make these gut symptoms worse.
While this means that if you’re experiencing gut symptoms, a personalised approach might be needed to address the underlying issue. Once this is done, the gut should be able to tolerate all of these recommendations.
Why should I care about my gut health?
When we’re talking about gut health these are 2 areas that we want to care about.
- The physical structure of the gut – eg. the human cells along the gut lining
- The gut microbes – eg. the microorganisms such as bacteria and fungi in the gut.
A lot of what is going to be covered in this article is going to address the gut microbiome, often referred to as the gut microbiome. The reason that this is the part of gut health we can to care about most is that by supporting the gut microbiome we also support the gut lining.
While we have microbes all over the body, the gut microbiome refers the microbes within the digestive tract. This mostly focuses on the microbes in the large intestine, the site of the highest concentration of these organisms which contains over thousands of microbial species. [Source: Pubmed]
These organisms support us in lots of ways which include:
- Helping to fibre from food via fermentation
- Producing compounds that support the gut lining
- Creating vitamins that support human health
- Regulating the immune system
These benefits are not only just within the digestive tract but extend throughout the body. Imbalances in these organisms have been linked with a wide range of health conditions and diseases.
These include:
- type 2 diabetes
- coeliac disease
- hepatic steatosis (non-alcoholic fatty liver disease)
- irritable bowel syndrome (IBS)
- inflammatory bowel diseases (IBDs)
- colon cancer [Source: Pubmed]
By keeping the gut healthy and supporting a balance gut microbe, we reduce the risk of these conditions.
How do I get a healthy gut?
There are 2 things to consider when we want to get a healthy gut. The first is avoiding the things can lead to gut imbalance and gut damage. The second is focusing on all of the factors that can promote a healthy gut.
This approach is focuses on various factors such as:
- quality of sleep
- the right diet
- medications
- supplements
- time in nature
- exercise [Source: Pubmed]
How does bad sleep impact gut health?
It is well-documented that poor sleep can lead to gut imbalances and disruption to the gut microbiome. Therefore focusing on good quality sleep is an important approach to supporting a healthy gut.
This is not only related to the duration of sleep but keeping a regular rhythm to be sleep-wake cycle referred to as the circadian rhythm. [Source: Pubmed]
It has also been found that a healthy gut can lead to improved sleep quality. This may be due to certain compounds being created in an imbalanced gut microbiome that keeps people awake. [Source: Pubmed]
What should I be eating to support a healthy gut?
The small intestine is the place where nutrients (eg vitamins and minerals) are absorbed into the body. This is a very specialised area of the gut where few nutrients escape this process.
The fibre we get from food, however, cannot be broken down and absorbed in the small intestine. This is due to humans not producing the enzymes needed to digest food. Instead, this fibre travels to the large intestine (the colon) where is it fermented and used as an energy source by the residential microbes in the gut microbiome.
This fermentation of fibre from food creates molecules called short-chain fatty acids (SCFAs). These molecules regulate a range of processes in the gut and help to keep it healthy. They have also been shown to support brain, liver and muscle health. [Source: Pubmed, Pubmed]
They have also been shown to help balance energy levels, reduce inflammation, and support the immune system. [Source: Pubmed]
This means that it’s actually fibre that keeps the gut healthy, in particular the fermentable fibres we get from food.
What are the best foods for gut health?
The intake of fibre that is recommended for gut health is at least 30 grams per day. However, most following a Western diet may only be eating 15 grams per day. Half of the recommended amount. The fibre intake in those living in more traditional environments such as hunter-gatherer tribes can read 50-120 grams per day.
These fibres are types of carbohydrates that humans cannot digest. Instead, they act as a food source for the gut microbes and improve the diversity of the gut microbiome. This is seen as a key indicator of a healthy gut.
These gut-friendly fibres can be found in a wide range of foods that may be classed as high FODMAP, rich in prebiotics or containing resistant starch. The term microbiota-accessible carbohydrates are used as an umbrella term that covers these terms. [Source: Pubmed. Pubmed, Pubmed]
These higher fibre foods include:
- Asparagus
- Banana
- Barley
- Burdock (gobo) Chicory
- Dandelion
- Garlic
- Globe artichoke Jerusalem artichoke Leek
- Onion
- Rye
- Salsify Wheat
- Beetroot
- Borlotti beans Broccoli
- Chickpeas
- Fennel
- Haricot beans
- Lentils – green
- Lentils – red
- Lima Beans
- Oats
- Onion
- Radicchio
- Red Kidney Beans
- Soy beans
- Split peas
- Wheat (wholemeal) [Source: Pubmed]
Prebiotic fibre supplements have also been shown to improve the balance and diversity of the gut microbiome [Source: Pubmed, Pubmed]
How can exercise impact my gut health?
Exercise is very important for good gut health. Part of this benefit can be due to low physical activity supporting bowel movements.
There is also clear research into how exercise can support the gut microbiome.
Exercise has been found to:
- Improve microbial diversity in the gut
- Supporting the gut-brain connection
- Support the balance of beneficial gut bacteria
- Support the gut immune system
- Support the gut lining
- Produce compounds that reduce colon cancer
A 2017 study concluded that exercise can be used as a treatment to balance the gut microbiome and as a way to ensure the gut stays healthy. [Source: Pubmed]
How will alcohol affect my gut health?
High levels of alcohol intake has also been shown to impact the health of the gut lining. This can lead to increased intestinal permeability. This is often referred to as a leaky gut.
The integrity of the gut lining is key for not only gut health but also overall health. This can lead to increased inflammation along the gut lining as well as alter the immune response along the gut lining. Both of these factors are highly associated with IBS symptoms. [Source: Pubmed]
Increased alcohol intake has also been shown to increase the risk of developing SIBO as well as imbalances in the gut bacteria. In the simplest way, it can be helpful to see alcohol as a gut irritant that can impact the gut lining and the balance of the bacteria. [Source: Monash, Pubmed]
High alcohol intake has also been shown to lead to imbalances in gut bacteria. These imbalances are referred to as dysbiosis. These imbalances lead to changes in how the gut microbiome functions and may also lead to more inflammation in the gut. [Source: Pubmed]
Gut Health Nutritionists
If there is an imbalance in the gut, supporting the gut microbiome is an area to focus on.
Working with a gut health practitioner is an important part of this process.
