Gut health is paramount to your overall health and wellbeing. The balance between the good and bad bacteria in your digestive system determines how well you can absorb the nutrients from the food, and influences your ability to fight off infection and illness.
Not having a healthy gut flora has been linked to bloating, constipation, stomach complaints, as well as chronic conditions. There are actually more than 400 different species of bacteria living inside your large intestine, however not all are beneficial.
There is constant competition in our digestive system between good and bad bacteria and when the good guys outweigh the bad guys, you have a healthy gut. The good bacteria are known as probiotics and they feed on prebiotics. The more pre- and probiotics you have, the better your digestive system functions to absorb nutrients.
The good news is that it’s actually quite easy to maintain a healthy gut and keep in optimal health and wellbeing. Just by eating a wholefoods diet, that’s full of probiotic and prebiotic rich foods, you can support a proper balance of good and bad gut bacteria.
YOUR GUT HEALTH IS CRITICAL TO YOUR HEALTH
Over 2000 years ago, Hippocrates, the father of medicine, noted “all disease begins in the gut” and today, modern medicine is slowly catching on to this.
Research is showing that our gut flora performs pivotal roles in metabolism, nutrient digestion, absorption and synthesis, as well as immune function, hormonal regulation and disease prevention.
If your diet lacks probiotics and prebiotics pathogenic bacteria can flourish, which can lead to poor digestion. This can result in to bloating, flatulence, constipation, diarrhoea, inflammation and damage of the gut lining (which can lead to leaky gut syndrome), candida, and increases susceptibility to infections such as urinary tract infections, colds and flu, allergies, inflammatory disorders, Hashimoto’s, inflammatory bowel disease, and type 1 diabetes, low mood, and depression.
The gut also influences your mental health. Our intestinal nervous system and gut flora are key players in the production of chemicals that regulate our thoughts and moods. Eighty to 90 per cent of the body’s feel good hormone serotonin is found in the gut where it helps with how fast your food passes through your system and muscle contraction. Outside of the gut, serotonin plays a pivotal role in regulating sleep and elevating mood.
WHAT ARE PROBIOTICS?
Probiotics are live microorganisms (good bacteria) that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Probiotics play an integral role in maintaining healthy gut function by preventing the invasion of harmful microbes.
Probiotics are also involved in the synthesis of important nutrients such as vitamin K and short chain fatty acids. The word ‘probiotic’ actually means ‘pro-life’ so, where possible, choose the foods that are life-giving to your health.
Good sources of probiotics are fermented foods such as tempeh, kombucha, miso, kefir, sauerkraut, kimchi and yoghurt, as well as in powdered or capsule form from health food stores. The most common types of probiotics are Bifidobacteria and Lactobacilli spp.
The fermentation process ‘pre-digests’ the food and makes it easier to absorb. Kefir also has beneficial microbiota, making it one of the most potent probiotic foods available. When choosing a supplement probiotic, look for a multi-strain powder or capsule that has the ability to colonise the gastrointestinal tract.
Health benefits
Several health-related benefits have been associated with an intake of probiotics.
• Immunity boost: probiotics can increase the number of cells that fight infection.
• Reduce symptoms of irritable bowel syndrome (IBS): probiotics have been shown to reduce the symptoms of diarrhoea and constipation in people with IBS.
• Treatment for diarrhoea: by preserving your intestinal integrity, probiotics can help to relieve diarrhoea, including antibiotic-associated diarrhoea.
• Improved lactose intolerance: probiotics have been shown to improve lactose digestion, as lactase, the enzyme that digests lactose, is a by-product of fermentation.
• Reduced risk of colon cancer: Lactobaccilli and Bifidobacteria were shown to decrease the risk of cancer development.
WHAT ARE PREBIOTICS?
Prebiotics fuel our intestinal probiotics. Prebiotics refer to natural soluble fibres that feed the good bacteria in our large intestine, helping to promote balanced gut flora and healthy bowel function.
Prebiotics are carbohydrates that pass through the body undigested until they reach the colon. In the colon, prebiotics are fermented, which leads to increased bowel function and the production of beneficial short-chain fatty acids.
Inulin is a common prebiotic and it’s naturally found in garlic, asparagus, onions, leeks and artichokes. However, prebiotics are also now added to many foods including breakfast cereals, bread, table spreads, drinks and yoghurt.
When our good bacteria eat prebiotic fibre, they produce beneficial short chain fatty acids, such as butyrate, which inhibits the growth of disease-causing pathogens and maintains the health of our intestinal lining. Eating these wholefood prebiotics allows for an increased production of butyrate by our gut microbes.
Butyrate acts as a powerful anti-inflammatory agent for the colonic cells, and functions to improve the integrity of our gut by decreasing intestinal permeability and therefore keeping toxins in the gut and out of the bloodstream.
Natural prebiotics are found in a variety of plant-based foods, which is another great reason to eat a nourishing wholefoods diet. Rich sources of prebiotics include green leafy vegetables, citrus, flaxseeds, chia, sweet potato, beetroot, carrot, leeks, cabbage and kiwi fruit.
Overall, combining probiotic and prebiotic rich foods in your diet can help protect you against many mental and physical health related issues and supports your health and wellbeing long term.
Health benefits
Recent studies show that prebiotics can be beneficial for our health in a number of ways.
• Treatment for constipation: in both children and the elderly, increasing the intake of prebiotics can lead to reduced episodes of constipation and increased bowel frequency.
• Reduced risk of developing osteoporosis: more research is needed but it’s believed that prebiotics help to increase calcium absorption, maintaining and possibly increasing bone density.
• Reduced risk of obesity and diabetes: prebiotics may play a role in reducing insulin resistance, which is associated with both of these conditions.
Why it’s important to look after your gut
The digestive system is the workhorse of the body. Not only is it responsible for removing waste material from the body, it’s also responsible for the important task of breaking foods down into glucose and nutrients the body needs for energy and nourishment. The digestive system also constitutes 70 per cent of the body’s immune system which means it performs the important role of defending the body against harmful bacteria and viruses.
The keys to keeping your gut healthy
Diet
Include carbohydrates and fibre in your diet, and moderate amounts of protein and fat. A diet too high in protein or fat can allow bad bacteria to flourish. To keep your gut microbiota happy and well-fed choose from a wide selection of colourful vegetables and fruits, perhaps some chickpeas or lentils, and other plant-based wholefoods every day.
Certain nutrients and herbs can help to heal gut irritation, leading to relief from uncomfortable digestive symptoms, and improving your gut function once more. These include:
• Glutamine: this amino acid helps protect the lining of your GIT, leading to an easing of pain and uncomfortable digestive symptoms.
• Zinc, vitamins A and D: these three nutrients all contribute to healing an irritated gut lining; while zinc also helps support healthy digestion.
• Boswellia: a herb with anti-inflammatory benefits, to help reduce intestinal pain and discomfort.
• Larch arabinogalactans: an excellent source of fibre, which ensures your gut bacteria have plenty of food to keep them healthy and functioning well!
Stress
Reduce your stress as it can change the balance of bacteria in the gut. Many common lifestyle factors including alcohol consumption, medications (e.g. antibiotics), processed foods and stress can disrupt this delicate balance and lead to an increase in undesirable bacteria or deficiencies in beneficial bacteria.
Age
The number of beneficial bacteria decreases with age, while the number of harmful bacteria increases. Counteract this by including probiotic-rich foods in your diet.
Antibiotics
These fight bacterial infections, but can destroy some beneficial bacteria as well. Taking probiotics with antibiotics helps keep your intestinal flora balanced.
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