Your Gut Health !!!

 Seven ways to improve your gut health

Gut health: what does it really mean?

Scientists have discovered that the trillions of bacteria in our gastrointestinal tract don’t just process the food we eat. These bacteria help our body maintain balance and stay healthy and well. But what does it mean to have ‘good gut health’, what does it feel like and what can 

 Read on to learn more.

Discover our top tips for digestive health. Also, check out some of our delicious gut-friendly recipes, from satisfying soups and salads to kimchi and kefir, including a whole range of delicious plant-based options.

• Immunity – the gut microbiome plays a role in regulating our immune system. Alterations in gut bacteria may lead to autoimmune disorders and raised levels of inflammation.
• Brain health – the gut microbiome may affect brain function. Gut cells and the microbiome produce neurotransmitters like serotonin and GABA which may influence your mood.
• Nutrient absorption – the gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important producers of energy, and they also play a role in regulating our metabolism and mood.

Seven ways to improve your gut health

Here are seven ways to get those good bacteria thriving:

1. Reduce stress levels – stress causes the digestive process to slow or be disrupted. This can lead to maldigestion of foods, prompting undesirable bacteria overgrowth.

2. Limit alcohol intake – alcohol changes the ratio between beneficial bacteria (such as lactobacillus and bifidobacterium) and pathogenic bacteria (such as bacillus spp).

3. Stay physically active – moderate exercise boosts the level of gut microbes, producing a substance called butyrate. This has many health benefits, from producing satiety hormones that curb hunger to promoting gut motility.

4. Eat insoluble AND soluble fibre to promote the growth of beneficial gut bacteria. These fibres act in different ways, the insoluble variety found in wholewheat, wheat bran etc. provide bulk to your stools, allowing them to pass more easily, whilst your gut bacteria ferment soluble fibres found in oats, fruit and vegetables. Both types of fibre promote a healthy gut.

5. Reduce sugar intake – a diet high in processed sugar and refined foods may increase inflammation, this may decrease the amount of beneficial gut bacteria.

6. Eat a rainbow of fruit and vegetables – colourful fruit and vegetables provide polyphenols, plant chemicals that promote gut health. Studies suggest that by eating 30 different plant foods each week you may help increase the diversity of the microbes in your gut. This isn’t as difficult as it might sound because fruit, vegetables, nuts, seeds, herbs and spices all count.

7. Include fermented foods – when fermented foods are included regularly in your diet they may bestow benefits such as improving your digestion.

Importance:

If you are experiencing gut issues speak to your GP because a specialist diagnosis may be required. It is advisable to refer to your GP or a registered dietician before making any significant changes to your diet.