One third of the world’s population has some form of gut or digestive symptom.
World digestive health day marks the start of a 12 month long campaign focussing on raising awareness of particular digestive diseases or disorders.
Our gut is referred to as our second brain. Its total surface area is around the size of half a badminton court or a small studio apartment! The gut’s impact on our mental and physical health and our immune system is becoming more widely discussed. Interest is growing to discover ways in which we can work to prevent, or manage, our digestive health issues in order to reap the benefits that come with a healthy, happy gut!
Our gut is made up of thousands of strains of live bacteria, also known as our microbiome. Our microbiome is constantly busy. It works to protect our immune system, metabolize and absorb nutrients and provide our body with the energy it needs daily. Our microbiome also produces the majority of our feel good hormone; serotonin, meaning the health of our gut has a huge impact on our mood and overall mental wellbeing. Needless to say, maintaining a healthy microbiome is very important.
There are different types of bacteria in our gut which make up our unique microbiome and the quality of these bacteria can depend on our diet, lifestyle, stress levels as well as environmental factors. These different types of bacteria are sometimes referred to as ‘friendly’ and ‘unfriendly' bacteria. Ideally, we want to nourish the ‘friendly’ bacteria to create a healthy gut that is devoid of inflammation and adequately absorbing nutrients. The good news is, we can play a part in controlling the balance of ‘friendly’ and ‘unfriendly’ bacteria, and one of the main ways to do so is through our diet.
The ‘unfriendly’ bacteria in our gut feed on sugar, caffeine, alcohol and processed foods. The ‘friendly’, feast on fibre, colour and variety. By ‘eating the rainbow’, we are helping our friendly bacteria to multiply, as well as consuming a range of polyphenols. These polyphenols help to improve digestive issues, as well as travel through the body to lower inflammation.
Probiotics are live bacteria which can be found in many fermented foods. Sources include; kefir, tempeh, kimchi and yogurt. Prebiotics are sources of fibre that ferment in the gut, creating beneficial bioactive compounds needed to aid digestion. Sources include; artichokes, leeks, onions, garlic and asparagus. Working to add these foods into our diet can be a beneficial step when trying to improve the quality of our microbiome. But, it’s not just what we eat that is important; how we eat it is also key. Chewing food slowly and taking time to eat meals rather than rushing or eating them on the go should also be prioritised!
A stressed mind leads to a stressed gut, and consistent high stress preoccupies our body making our digestive system become almost secondary and, at times, unable to function. The stress affects our microbiome and our gut is more likely to become inflamed. When we are stressed, we are more likely to make poor diet and lifestyle choices, seeking out comfort foods - usually high in sugar, fat and salt, craving caffeine and alcohol, too. This ongoing cycle leads to further disruption in the microbiome. Slowing down and finding ways to promote relaxation will help to manage these stress levels in the body, mind and in the gut. Yoga, meditation, being in nature and scheduling in ‘you time’ are all good examples of this.
Stress management, alongside considering dietary choices are steps in the right direction when working to control the balance of bacteria in our gut and improve digestion. Exercise, our local surroundings, and avoiding an unnecessary over use of antibiotics should also be considered.
Having a healthy gut microbiome benefits our immune system, aids digestion and has an impact on our mental health too! An imbalance of friendly and unfriendly microbes may contribute to weight gain and chronic inflammation, which can eventually lead to many diseases and health conditions. The quality of our gut microbiome can impact on the quality of our children’s and grandchildren’s too! Trust your gut, understand how it works and try to prioritise managing it rather than letting it manage you. As the “Father Of Medicine” Hippocrates once said - “all disease begins in the gut”.