What makes a healthy gut?
— MY 5 SIMPLE TIPS —
What does it mean to have a healthy gut? And how do you know if things are in order down there anyway?
The answer is that good gut health means different things to different people. Commonly, it might mean:
Feeling we are digesting our food well and have good energy levels
A calm gut without symptoms like bloating, feeling sick, pain or excessive gas
Having regular, predictable and easy to pass bowel motions
The fact is, many of us don’t have a gut that behaves perfectly and consistently every day. And this is partly because we eat, move and behave quite differently from day today. Our brain and gut are in constant communication throughout the day, so it makes sense that stress levels, hormones, sleep problems and changes in routine can all take their toll on our digestive system.
And then we have the gut microbiome
Our gut microbiome (the ecosystem of different microorganisms living in our gut) is the focus of much interest and research these days. And we’ve learnt in the last 20 years that our gut microbiota are a key for a healthy gut.
Research tells us that a diverse microbiome (with lots of different bugs that all keep each other in check) is super important. But it might be surprising to learn that there is no one recipe for what makes up a healthy gut microbiome. In fact, you can think about your gut microbiome as being as individual as your fingerprint. We also know that our microbiome can change, depending on what we eat, where we live, what medications we take, and even how much we sleep and exercise.
What about probiotics then?
Well, that’s another whole blog! But the short story on probiotics goes something like this:
Probiotics are live microorganisms (viruses, bacteria, yeasts) that, when taken in sufficient amounts, may provide health benefits. The way they can do this is by influencing and changing our gut microbiome. And although we know that probiotics can be helpful in some circumstances, we currently have no evidence-based guidelines for prescribing probiotics for gut health.
Choosing a probiotic is a bit like rolling the dice, or perhaps like finding a needle in a haystack, because they are all formulated differently. The specific strain and dosage is super important. The best option for you depends on what you’re trying to target, and what specific strain / formulation has been shown (in high quality trials) to acheive that. Happen upon the right one for you, and you could find it a game changer. Choose the one next to it on the shelf, and you might find it has no discernible effect (except to your bank balance).
A final point: No, we don’t all need to be taking probiotics to have good digestive health.
A strong, resilient gut lining is also important
Essentially, our gut is like a long, flexible tube with many different sections, that runs all the way from our mouth to our anus (confronting word, I know, you can say bum if you prefer). Imagine that tube to have several different layers, and then imagine the innermost layer as our gut lining.
A healthy gut lining with tight cell junctions (and a good protective mucous coating) creates a secure barrier to the outside world. It has channels that allow us to absorb food, nutrients, fluids and medications into our blood stream. If it’s working well, it lets through the things we need, and keeps out the randoms (and the dangerous bugs) that aren’t supposed to enter.
For this reason, a healthy, well-lined gut can improve digestion and reduce inflammation levels – at the gut lining and around our body.
Do you need to get your gut health tested?
If you’re talking about stool testing for microbiome mapping, hydrogen breath tests or ‘leaky gut’ tests, the answer is usually no. Save your time and money.
If you’ve discussed your gut symptoms with your GP or specialist, and suggested tests to rule out things like coeliac disease, crohns, colitis or parasitic infections, the answer is a resounding yes.
And so we finally get to my 5 simple ‘real food’ suggestions for your best gut health. I’m keeping it simple here because that’s my philosophy when it comes to nutrition: Don’t overcomplicate things.
1. Work on your dietary diversity
Studies are showing time and time again that diversity of plant foods in the diet is one the most important factors in maintaining a healthy gut microbiome.
Aim for at least 30 different plant foods each week (this includes fruits, vegetables, nuts, seeds and whole grains)
Change up your diet seasonally and experiment with new foods and different recipes
2. Make sure you’re getting enough fibre
Different types of fibre have different benefits to your gut – keeping you regular, feeding the ‘good’ bacteria and providing fuel for healthy gut cells. So eating a range of plant foods is the best way to ensure a range of different fibres in your diet.
Choose wholegrain breads & high fibre breakfast cereals like oats
Include nuts and seeds daily (eg. linseed, pumpkin seeds, sesame seeds)
Eat more fruits, vegetables and legumes (eg. chick peas, lentils, kidney beans)
Eat more vegetarian meals - could you aim for 2 veggie meals each week?
3. Eat more antioxidants
Antioxidants are the wellness warriors that travel around in the blood stream and repair damage. They also help to nourish our good gut bacteria. Hot tip: colour is a good marker for antioxidant levels in plant foods.
Eat a rainbow of coloured fruits and vegetables: berries, broccoli, pumpkin, tomatoes and beetroot are just a few examples of high antioxidant foods
Tea, coffee, dark chocolate, herbs and spices are also great sources of antioxidants
Extra virgin olive oil is an excellent source – locally grown and high quality is worth the extra $$ here
All the nuts, seeds and whole grains are great for antioxidants too
4. Include fermented foods
Regularly eating fermented foods can help with better digestion and support a more diverse gut bacteria, so these are great for digestive health. Another plus of fermented foods is the increased bioavailability (absorbability) of nutrients they contain.
Use kim chi and sauerkraut as condiments
Experiment with traditionally fermented foods like tempeh, dosa and natto
Yoghurt, kefir, kombucha and sourdough are also fermented foods.
5. Reduce highly processed foods
Highly processed, packaged foods with lots of salt, fat and additives aren’t great for our gut environment, because they can degrade the gut lining, and affect our microbiome. You don’t need to ban processed foods by any means, but don’t let them make up the bulk of your diet:
Avoid eating processed meats every day (eg. ham, salami, bacon, sausages)
Go easy on commercial pastries, biscuits, cakes and sugary drinks
Choose take away with more veggies: souvlaki with salad, vegetarian pizza, Vietnamese rice noodle salads, sushi, roast vegetable salads, and baked potato with vegetable toppings.
At the end of the day, supporting your best gut health isn’t about expensive products or strict dietary regimens. It’s about healthy lifestyle, self-care and dietary variety.