July 17, 2024
I want to start this Optimal Tip with a common question I get asked as a Dietitian by clients, as well as my friends and family - Is my gut healthy? What is the gut microbiome? And how does this all relate to me?
As with anything nutrition related - knowing where to start or deciphering the minefield of information and opinions is certainly a challenge - particularly when it comes to the topic of gut health. So let’s break it down simply…
What is gut health?
Your 'gut' or gastrointestinal system, is made up of your mouth, oesophagus, stomach, intestines and bowels. Its job is to digest and absorb nutrients from the food you eat so you can keep living and breathing. The process of digesting food is incredibly complex involving the mechanical breakdown of food, gut bacteria, digestive acids and enzymes, and several other ‘sciencey’ methods. Once all the nutritional goodness is extracted, our bowels then dispose of the waste. In addition to digesting food, your gut plays an important role in immune function, mental health, and other diseases such as diabetes, heart conditions, cancer, and autoimmune diseases.
There is no clear definition of 'gut health' because everyone's gut is different! What is healthy for you, may not be healthy for someone else. Generally speaking: if your gut can do all these functions and doesn't produce any limiting symptoms such as pain or nausea, fatigue, excessive bloating or altered bowel habits, then you're on the right track.
Things that negatively impact your gut health
Anything we put into our bodies will have an impact on our gut health, but did you know the gut is closely related to our nervous system? Therefore, poor sleep or stress can also result in a poor functioning gut and uncomfortable symptoms. Here are some things that can have a negative impact on your gut health:
- Stress
- Poor sleep
- Highly processed diet
- Smoking
- Excessive alcohol consumption
- Regular antibiotics
Red flags for poor gut health
Your gut will often tell you if something is not quite right. If you're experiencing or concerned about any of these symptoms, please speak to a healthcare professional and we can work with you to help you feel better.
- Poor sleep and fatigue
- Nutritional deficiencies
- Digestive symptoms (bloating, diarrhoea, constipation, heartburn, gas)
- Poor or fluctuating mood
- Recurrent illness
- Nocturnal bowel motions
- Rectal bleeding or very dark stools
- Recurrent nausea and/or vomiting
- Or when symptoms limit your daily life:
- Scared to stray far from a toilet
- Reluctance to go out for dinner or celebrate with friends
- Reluctance to participate in exercise
Gut microbiome
The term 'gut microbiome' is thrown around a lot in terms of supporting a healthy gut; whilst this is an important part of your gut health, it is only a small piece of a much larger puzzle. Simply, the gut microbiome is the collection microorganisms (bacteria, virus, fungi) that live in your gastrointestinal tract which work with your body to digest food, support your immune function, and produce key molecules or biproducts that support your metabolism and health. For example, bacteria in your large bowel will ferment carbohydrates and fibres producing biproducts such as short-chain fatty acids which may help to regulate your blood glucose levels. The topic of gut microbiome is incredibly complex and still in its early stages of research, however, we know that one of the best things you can do for your gut health and nutritional intake is eat a wide variety of plant-based foods. Some of the early research is showing strong links between ‘food interventions’ (aka working with a Dietitian to assess and make sustainable changes in your diet to help diversify gut microbiome) and improvements in depression and levels of pain in conditions like fibromyalgia, and these are interventions you can start with a Dietitian, like myself, that can help your level of function right now!
How to support good gut health
If you have experienced gut discomfort for far too long you don’t need to suffer in silence. The team at OHL can help you get to the bottom of your poor symptoms and support you at any stage of your health journey. Here is a link to the Better Health Channel page on Gut Health, which is a neat read about this topic, but lets get practical and below are some good tips to get you started:
- Eat a high-fibre diet (25-30g every day)
- Eat a diverse range of foods - aim for 30 different plant-based foods every week!
- Drink plenty of water
- Eat fermented foods (sourdough, kimchie, yoghurts etc.)
- Regular exercise
- Limit highly refined or ultra-processed foods
- Hint: if you don’t recognise many of the ingredients on the label, or would be unable to make it at home then it’s likely ultra-processed.
However, obviously, an individualised assessment is the best way to ensure you are getting the most practical, efficient information for your situation!
In summary, your gut is just as important as any other organ such as your heart, lungs, and brain so its important to look after it with a healthy diet and lifestyle. Without a healthy gut you wouldn't have the energy or adequate nutrition to live a fulfilled and active life. If you have any questions or would like to support your gut health and personalise your nutrition reach out to our team to book an appointment via 9431 5955 or you can book an Dietitian appointment online via our Client Portal on our website.
