Gut Health explained!

The health of your gut may be a topic that you shy away from. 

You may know that something isn't quite right but refrain from talking about it with family or friends, or even medical professionals, as yes, it can be a little embarrassing or unpleasant. We Brits don't usually talk about such matters. Instead we brush these things under the carpet and suffer in silence. 

But gut health is so important. It has integral links to your overall health and wellbeing and sorting out your gut could be the answer to why your body refuses to shift those final lbs, why your skin is breaking out or why you seem to catch every common cold that enters your social circle.

The most common symptoms of ill gut health that spring to mind are that of stomach aches and bloating as well as gas and toilet troubles but new research has determined that having an imbalance in gut bacteria can also result in a reduced immune system, skin conditions including acne, eczema and rosacea, the poor breakdown of macronutrients – carbs, fats and protein – leading to stubborn areas of fat on the body and the poor absorption of nutrients vital for optimal health.

There is also evidence and argument that an unhealthy gut can have a detrimental affect on our mental wellbeing with potential links to anxiety and depression, perhaps even contributions to neurodegenerative diseases.

Our gut is filled with tens of trillions of microorganisms (weighing up to 2kg!) that are essential to digesting foods, providing key nutrients and supporting the immune system.

A healthy balance of good and bad bacteria is around 85 and 15% respectively, though, with modern day lifestyles and diets, these percentages are becoming more and more skewed with increasing numbers of people reporting gastrointestinal issues.

So what contributes to ill gut health?

• Poor diet – highly processed and refined foods promote the growth of unfavourable (‘bad’) bacteria
• Low fibre diet
• Antibiotics and excessive use of medications – these interrupt our usual gut functioning and can diminish the number of ‘good’ bacteria
• Stress and anxiety – which creates an imbalance in bacteria but can also lead to inflammation of the gut
• Chronic illness
• An undetected food intolerance or sensitivity to particular foods/food groups

Combating ill gut health can be straight forward – so long as you haven’t got food intolerance(s) - but it does take time. Try the following steps to rebalance your gut health...

1. Limit your intake of highly processed, high-sugar foods and create a diet that is rich in whole, unprocessed and ‘real’ foodEat plenty of fibre-rich foods such as fruit and veggies, wholegrains and beans
2. Make sure you’re getting enough Omega-3 fats as these work to rebalance hormones and reduce inflammation
3. Incorporate some probiotic, fermented foods into your diet – yogurt, kimchi and sauerkraut are all excellent probiotics that are easy enough to add to your everyday meals and snacks
4. Up your intake of zinc – this is a gut-healing mineral that can be found in foods such as beef, lentils, beans, seeds and nuts (especially cashews)
5. Drink lots of water – this is great for keeping everything moving nicely through the digestive system
6. Consider L-Glutamine supplementation* to further repair any damage to your gut from long term imbalances
7. Remove any foods that you think may be triggering bad reactions in the gut; common sensitivities include gluten, dairy, soy and yeast. Try an elimination diet for a short period and pay attention to how you feel
8. Look for ways to manage stress – when you allow stress to overcome your emotions the body feels the effects and, as a result, your digestive functioning can slow down which is bad news for your gut. Find what works for you and focus a little time on combatting stresses where possible 

* I am by no means qualified to prescribe medication; L-Glutamine is an amino acid found naturally in your muscles and is a common supplement used by many in the fitness industry as a means of improving protein metabolism but it has also been linked to aiding gastrointestinal issues. Always do your own research into supplements and/or speak to a medical professional before taking any supplements.