Our gut. Not something most of us think about daily (well not specifically the gut; I spend a lot of time thinking about what food I’m next putting into my body!). But, the gut is arguably one of the most important organs in the body as its function contributes to EVERYTHING.
The gut contains millions of bacteria, fungi and viruses that make up our microbiome. This microbiome breaks down food to give us energy, protect us against germs and produces vitamins. There are good bacteria and not-so-good bacteria, and the foods we consume will feed either the good ones encouraging a healthy and balanced microbiome, or the bad bacteria which can lead to unpleasant symptoms. So whatever we put into our gut determines how well many of our body’s systems function.
Did you know that nearly all our immunity is found in our gut? Furthermore, most of our serotonin, a neurotransmitter (chemical messenger) is also produced in our gut which regulates our mood, as well as contributing to sleep function and our general sense of wellbeing.
The challenge we have is that with the western diet we are not feeding our gut enough of the foods it needs to function optimally and too many of the foods that the body has no good use for. This can result in chronic inflammation, which over a period of time (possibly two or more decades), can lead to symptoms.
Here is a list of health problems that can be triggered by poor gut health:
- Autoimmune conditions
An autoimmune condition is where the body attacks its own immune system leading to illness. Examples of these are Multiple sclerosis, Lupus and Type I Diabetes.
- Mental health disorders.
The gut is often referred to the second brain, as there a link between the brain and gut called the gut-brain axis. An unhealthy microbiome has been linked to anxiety and depression.
- Poor immune health.
If you find yourself getting ill all the time, it could well be due to an imbalance in your gut microbiome, as most of our immune system resides in our gut.
- Heart disease
- Type II diabetes
- Skin conditions
Such as psoriasis and eczema, these conditions have an inflammatory-autoimmune component to them and by healing the gut, you can significantly improve your skin.
- Weight gain and obesity
Weight loss resistance and obesity have been linked to an imbalance of bacteria in the gut.
- Acid reflux
There have been links found between acid reflux and an overgrowth of bacteria, specifically in the small intestine.
- Cancer
There are some preliminary studies demonstrating a link between an overgrowth of E.Coli bacteria and development of colorectal cancer.
- Asthma and chronic sinus infections
That’s quite a list isn’t it?
I remember a book (and subsequent TV show) called “You are what you eat”. Many of you may remember this – this was in the early 00’s! So none of this is new information, it has always been the case that what we eat affects our health. But more and more research is coming out (see the point re Cancer above) that indicates that what we are eating today really does have an effect on our health tomorrow.
However it is not just what we eat that has an effect on our gut and microbiome. See below for what else contributes.
What causes gut problems?
- Poor diet
As mentioned, what we eat determines which bacteria are encouraged to flourish. Obviously, processed and sugary foods feed the bad bacteria, but also under-lying food sensitivities can lead to gut-damaging inflammation (such as grains).
- Medications that meddle with your gut
For example non-steroidal anti-inflammatories such as Ibuprofen and Naproxen, and antiobiotics. These can wipe out lots of bacteria in the gut, without distinguishing between the good and the bad ones.
- Chronic stress
When exposed to consistently high levels of stress (rather than occasional stress which is to be expected), the stress hormone cortisol can cause damage to the gut.
- Alcohol overuse
In moderation this should be fine, but in a gut that is already inflamed it can be further harmful.
- Grains
Well, gluten specifically. This is a huge problem in our diet and lots of people have identified that gluten (found in pasta, bread, wraps, wheat products including flour, condiments and many other things) upsets their gut resulting in bloating and discomfort.
- Autoimmune conditions
Chronic inflammation can destroy the integrity of the gut lining and cause undigested food particles and the toxic by-products of digestion to leak out of the gut into areas where they are not meant to be. This can cause your body to attack these perceived “invaders,” increasing levels of pro-inflammatory chemicals that destroy your gut lining to even higher levels, in a vicious cycle of inflammation.
- Hormone imbalances
Imbalances in the hormones oestrogen, progesterone, testosterone, thyroid hormones and cortisol have all been linked to sluggish healing of intestinal damage. This can lead to leaky gut syndrome, as the chronic inflammation in the gut lining damages it, causing it to become more permeable. Healing the hormones may help to heal the gut!
- Imbalanced blood sugar
When large amounts of carbohydrate are consumed and the blood sugar skyrockets, compounds are formed which increase the permeability of your gut. Also known as leaky gut, it’s a condition in which gaps in your intestinal walls start to loosen. This makes it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.
- Neurological problems
Our gut and brain were formed by the same foetal tissue in our mother’s wombs and are therefore inherently and forever linked. Because of the link called the gut-brain axis, things like anxiety and depression can cause leaky gut syndrome and vice versa.
So What Do We Do About It?
There are lots of things we can do to help maintain a healthy gut.
- Firstly, eat a well-balanced diet. We hear that all the time, but what does it actually mean?
Minimising processed foods (anything you get out of a packet), sugary foods and grains is a good starting point. To be clear, not all grains are bad, but if you have digestive or gut problems, it is a good idea to cut this food group down (or out) to see how it affects you. Get support from a medial professional if needed.
Get enough protein in your diet – we should be eating 1.8-2g of protein per kg of body weight per day. So for someone weighing 60kg, they should be eating 108-120g of protein each day. A good way to do this is to eat protein with every meal – meat, fish, eggs, pulses, cheese are all good sources. If you feel like you can’t get enough or want to vary it, consider a protein supplement (avoiding Whey protein if you are vegan or have lactose or gluten intolerance).
Aim to eat a variety of plants throughout the week – “eat the rainbow”!
- Support your microbiome with a pro-biotic. Kefir, sauerkraut and kimchi. Consider taking a supplement also.
- Get enough fibre in your diet – from a diet with lots of fruit and vegetables you can get enough daily fibre. The key here is to eating the actual fruit rather than having a fruit juice which is simply full of sugar and nothing to help pass the nutrients through your gut.
- Do things to help you manage stress. Meditation (not as woo-woo as previously thought, the research on wellbeing is endless!), yoga, Pilates and mindfulness are all useful in bringing your awareness into yourself in a positive manner. Focus on your breathing can be really useful in managing stress and anxiety and just 5 minutes a day can have a huge impact.
So there are a few things to get you started on the journey to a better gut and health.
The topic of gut health is huge and beyond the scope of this blog but if we can support you on your journey, do let us know!
