Is Gut health really that important?
Recently gut health has gained a lot of traction within the wellness community, with influencers promoting “ anti bloating” powders and drinks, claiming to solve all your digestive issues within hours. Is gut health that important? Or is it really just another trend? Let’s delve into the research .
What is Gut health?
Gut health refers to the balance of microorganisms within the digestive tract. Microorganisms are an essential part of our microbiology, responsible for digesting food, absorbing nutrients and overall health ( including immunity). A healthy gut has a diverse balance of these microorganisms, living in harmony.
Factors effecting gut health:
Diet: A diet rich in fiber, fruits, vegetables, and fermented foods promotes a diverse and healthy microbiota. On the other hand, high-fat, high-sugar, and processed foods can disrupt the balance of gut bacteria.
Antibiotics: While antibiotics are essential for fighting bacterial infections, they can also kill beneficial gut bacteria, leading to dysbiosis (an imbalance of gut microbiota).
Stress: Chronic stress can alter the gut microbiota and increase gut permeability, contributing to inflammation and other health issues.
Probiotics and Prebiotics: Probiotics are live beneficial bacteria found in foods and supplements, while prebiotics are non-digestible fibers that feed these bacteria. Both can support a healthy gut microbiota.
3 ways to improve your Gut health
Eat a Diverse Diet:
Incorporate a wide variety of plant-based foods, whole grains, and fermented products like yogurt, kefir, sauerkraut, and kimchi to nourish the gut microbiota. Research by Tim Spector has suggested that consuming 30 different plants a week can improve gut health diversity. These plants aren’t just fruits and vegetables, think grains such as quiona too !
Exercise Regularly:
Physical activity promotes the growth of beneficial bacteria and contributes to overall health including, heart, lung, gut and bone health. The current guideline for exercise in the UK is 75 minutes of intense exercise per week of 150 minutes of moderate exercise a week. This can be spread out evenly throughout the week.
Limit Processed Foods and Sugars:
Reduce the intake of processed foods, sugars, and artificial sweeteners, which can harm gut bacteria and promote the growth of harmful microbes. It it’s important to note that the aim is to increase wholefood options before limiting processed options, not only will this promote a healthy mindset but it also aids in not feeling restricted in food choices.
