With all the gut-orientated information and health products available nowadays, you might be wondering “so what’s all the fuss about, anyway?” We know gut health is very trendy right now – and for good reason. The topic of gut health is huge and research is growing all the time about just how important the health of our gut is to our lives and wellbeing.
So we thought we’d break this topic down to size and cut through the jargon and hype to get to the real nitty-gritty. Here’s your need-to-know info about gut health, all in easily digested, bite-sized chunks!
What exactly does the gut do anyway?
What exactly does the gut do anyway?
When you hear the word ‘gut’ you may be thinking of your stomach. But the gut actually refers to the digestive tract which starts at your mouth and finishes at your rear end. There’s a whole 9m of it!
The point of the gut is to transport food inside the body, break it down into the smallest units of nutrition needed for health and absorb them into our bloodstream for use throughout the body. Anything left over is considered waste material to be gotten rid of. For this apparently simple act to happen, our gut needs to be in good shape.
But the gut is also more than this basic function. And this leads us to why the gut is so important to our overall health.
What is the big deal about gut health? Why is it so important?
Research has found that the state of our digestive health has A LOT to do with our overall state of health and wellbeing. This means when our gut isn’t healthy it opens the door to illnesses. And often these are completely unrelated to digestion.
We’re not just talking an upset tummy, not feeling quite right, or even throwing up, although these are all signs that something isn’t quite right with our gut. We’re talking chronic health conditions. Anything from lowered immunity, allergies and autoimmune conditions, to obesity and diabetes, as well as mental health issues like autism, anxiety and depression. Many of these health conditions have links back to poor gut health.
So what makes a gut healthy?
So what makes a gut healthy?
The reason our gut health is so critical to our overall health all boils down to two key areas – our gut lining and our gut ‘bugs’.
You see, that hollow tube we call our ‘digestive system’ is, in fact, a boundary between the inside world of our body and the outside world of our environment.
Immune cells line the gut like surveillance officers letting in substances that fuel the body and keeping out anything that might harm us. This function of letting in the good stuff and keeping out the bad stuff is called ‘selective permeability’. An unhealthy gut loses the ability to keep out bad stuff and becomes ‘leaky’ letting in all manner of substances.
The trillions of bugs that call our gut home are collectively known as our ‘gut microbiome’. Whilst it’s mainly made up of different types of bacteria, some fungi and viruses are all thrown into the mix. When the balance between friendly and unfriendly bugs is even, our gut is healthy. But when that balance is disrupted and the unfriendly bugs take over, then the diversity of gut bacteria declines and so too our gut health.
So a healthy gut contains a diverse and balanced range of bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.
How can I tell if I have good gut health or bad gut health?
Usually, the first time we start wondering if our gut is healthy is when we start to notice niggly signs that tell us maybe it’s not. A healthy gut doesn’t give us any problems – we are happy and healthy and don’t usually think about it!
So pay attention to those subtle signs that the body is using to communicate. It’s best to catch these small problems before they become bigger problems.
If you notice any of these signs, then your gut is probably in need of some TLC:
- Bloating or fullness after eating
- Increased gas – burping or passing wind more frequently
- Difficult bowel movements – too frequent or infrequent
- Improperly formed stool – too loose or too hard
- Tongue coating
- Bad breath
- Digestive discomfort
- Intolerance to foods that you used to be able to eat
- More frequent infections
- Trouble sleeping
- Mood swings
What are some of the things that can cause an unhealthy gut?
What are some of the things that can cause an unhealthy gut?
Many things can disrupt the happy harmony in our gut and set the scene for poor gut health. The main ones include:
- A poor diet – excess sugars, overly-processed foods, artificial chemicals (colours, flavours and preservatives) and a lack of healthy fibre can skew the healthy balance of bugs.
- Environmental toxins – like pesticides, plastic residues, heavy metals, chemicals in household and personal care products, alcohol, cigarettes etc. Even unfriendly gut bacteria produce toxins that damage the gut lining.
- Certain medications – antibiotics are the obvious ones, but even overuse of anti-inflammatory and antacids, antidepressants and the oral contraceptive pill harm gut health over time.
- Stress – it’s a big driver of poor gut health. The brain and the gut have a two-way communication network. And just as poor gut health has a detrimental effect on our mental health, so too excessive stress disrupts the healthy functioning of our gut.
How can I support my gut health?
Chronic health complaints require the help of a health professional to address the underlying root causes which includes gut dysfunction. But those early niggly signs that aren’t fully entrenched can be helped with a little bit of care.
1. Improve digestion
1. Improve digestion
A weak digestive system underlies a lot of gut-related issues. If we don’t break down the foods we eat adequately, then we can’t absorb those health-giving nutrients. Try apple cider vinegar or lemon juice in water before meals can help stimulate digestion. Digestive enzymes can also help.
2. Heal your gut lining
2. Heal your gut lining
A healthy gut requires a strong gut lining. Minerals like zinc and amino acids such as glutamine are essential for helping heal a gut that’s gone ‘leaky’. Bone broth is an easy and excellent way to help heal your gut! It is rich in nutrients including glutamine for healing and sealing.
3. Eat the Right Foods
3. Eat the Right Foods
Get a variety of fresh, wholefoods in your diet. Adapt your diet to exclude foods you suspect are the cause of your bloating and discomfort. Keeping a food diary can help you pinpoint any foods that might be causing you issues.
4. Feed your intestinal flora
4. Feed your intestinal flora
Keep your gut flora happy by feeding them foods they love. These foods are called prebiotics and are fibrous carbohydrates containing inulin and oligofructose. Apples, pineapple and berries or vegetables such as asparagus, artichokes, garlic, leeks and onions are great prebiotic foods. Plus, fibre helps regulate bowel movements making you more regular.
5. Reduce Stress
5. Reduce Stress
Like us, the good bacteria in our systems do not do well with too little sleep and not enough relaxation. Stress slows down digestion. It also weakens our gut lining and disrupts the balance of friendly bacteria. Nourish your gut by slowing down, taking time out for yourself, breathing deeply and improving sleep.
Will probiotics improve my gut health?
As we have seen, having a healthy balance of a diversity of beneficial bacteria in our gut is central to a healthy gut. Probiotics can provide an easy and convenient method of introducing some of these friendly bacteria into our gut. To find out more about how probiotics can support your health, read our article Everything You Need To Know About Probiotics!