What does gut health actually mean?
If you’ve come across gut health on TikTok or Instagram, you might be fooled into thinking that this hot topic is mostly about achieving chiselled abs, de-bloating and green juices. But what is actually meant when we’re talking about gut health?
Gut health is the optimal functioning of the digestive system which includes;
The bacteria within the gut (a.k.a. gut microbiome)
The gut microbiome, which is the collection of microorganisms that live in the gut, is a critical component of gut health. The microbiome helps to digest food, produce vitamins and other essential nutrients, maintain a healthy immune system and a balanced mood.
Integrity of the gut lining
The intestinal barrier plays a crucial role in protecting the body from harmful substances by selectively allowing nutrients and beneficial molecules to pass through while preventing the entry of pathogens and toxins.
Proper functioning of the digestive organs
The digestive organs are a group of organs that work together to break down food into small molecules that can be absorbed and used by the body, including the mouth, oesophagus, stomach, small intestine, large intestine (colon), liver, pancreas, and gallbladder.
Why is Gut Health Important?
When the gut isn’t functioning correctly it has a direct impact on overall health and well-being. Poor gut health has also been linked to a variety of health problems, including:
Digestive issues such as bloating, gas, constipation, and diarrhoea
Hormone and fertility issues such as infertility, irregular periods, PCOS
Mental health problems such as anxiety and depression
Skin conditions such as acne and eczema
Chronic inflammation, which is a contributing factor to many diseases such as arthritis, diabetes, and heart disease
Weakened immune system
On the other hand, a healthy gut can help to:
Improve digestion and nutrient absorption
Strengthen the immune system
Reduce inflammation
Improve mental health
Rebalance hormones
Promote healthy skin
How to Improve Gut Health
There are several things you can do to improve gut health:
Eat a whole food diet: A healthy diet rich in fibre, whole grains, fruits, and vegetables can help to support the growth of beneficial bacteria in the gut, compared to excess processed foods, sugar, and artificial sweeteners, which disrupt the gut microbiome.
Focus on pre and probiotics: Live microorganisms that help to restore the balance of bacteria in the gut can be found in foods like unsweetened yogurt, kefir, sauerkraut and kimchi. However, for these bacteria to thrive you also need to include prebiotic foods like garlic, mushrooms, leeks, and onions.
Manage stressors: Chronic stress can disrupt the gut microbiome and lead to digestive problems. Try to manage stress through practices like meditation, yoga, deep breathing, therapy, journalling or gentle exercise.
Get enough sleep: Sleep plays a critical role in maintaining a healthy gut microbiome. Aim for 7-8 hours of good quality sleep per night.
Stay hydrated: Drinking plenty of water opens the cells and helps flush out toxins and support healthy digestion.
The takeaway
Gut health is critical to our overall health and well-being. By eating whole foods, focusing on pre and probiotic foods, managing stress, getting enough sleep and staying hydrated, you can improve your gut health and enjoy the many benefits that come with it.
Alex :) (DipNT, Registered Nutritional Therapist)