The Green Page:

Eating for Your Gut:

Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is compromised, we can face major health consequences. Digestive system problems are common and cause symptoms such as gas, heartburn, bloating and constipation. A variety of factors may impact digestive system health, including age and other health conditions. Eating for your gut is one important way to promote digestive health and prevent symptoms.

Beyond bloating and indigestion, our gut affects every aspect of our health. Given that everything we eat is processed in our digestive system, and everything we eat affects the chemistry of our bodies, it makes sense that when it comes to wellness, it all starts in the gut.

The hard-working gut allows nutrients and water to enter the body while preventing the entry of toxins/antigens. It’s a selective barrier between “us” and the outside world. But a distressed gut can’t act in our defence. Instead, it allows dangerous compounds to enter the body. If your gut is distressed, it won’t perform well and you won’t feel good.

That’s where nutrition can come in. The right diet strengthens the gut in its guardian role, improving overall health and wellbeing.

Making better food choices involves eating a balanced diet that is rich in fruits and vegetables. These foods provide the fibre needed to build good bacteria and guard gut health. In general, choosing whole foods over processed foods will promote healthy digestion. Highly processed foods often contain added sugar, salt and fat. In addition, highly processed foods may have lost many of their original nutrients during the food manufacturing process.

Understanding Your Gut Bacteria

Our gut bacteria vary depending on age, gender, diet, geography, hygiene, stress, and medication use. Birthing method and first foods (breast milk vs. formula) can also determine what bacteria colonise our gut, with breast milk being an “immunological asset,” because it generally increases the number of friendly bacteria.

Beneficial gut bacteria help manufacture vitamins (B12, K, B6, B5, B3, folate and biotin), enhance absorption of minerals, fight off pathogens, digest food, and metabolise drugs. They even influence total body metabolism.

A healthy gut barrier depends on:

balanced intestinal bacteria (our gut contains about 2 kgs of bacteria); intact mucosa (our gut lining replaces itself every 3-7 days); and a healthy immune system (almost 70% of our immune system cells live in or around the gut).

Balancing Beneficial Bacteria

Using antibiotics can eliminate beneficial bacteria in our gut so it’s important to be replenishing your gut bacteria with probiotics if you need to take antibiotics.

Eating enough fibre may play a significant role in gut health. Fibre resists digestion in the small intestine, then makes its way to the large intestine and ferments, creating short- chain fatty acids, an important source of fuel for the body.

Fibre also adds bulk and improves bowel movement regularity, reducing our exposure to potentially dangerous compounds. Finally, the breakdown of fibre regulates pH balance, promoting the optimal environment for beneficial bacteria.

Gut Feelings?

Our gut communicates with all cells in the body, which means that disturbances in the gut can show up as disturbances in the brain (and vice versa). Serotonin - the happy hormone which is involved in regulating sleep, stress, emotions, and appetite - is made in the gut by our microbes. For this reason, it isn’t surprising that there’s a strong link between our gut and mental wellbeing.

Our emotions also influence our gut health. When you’re afraid, your brain and gut know, and your digestion slows down. Ever had the experience of not being able to eat when you’re feeling especially anxious? That’s because blood flow and enzyme production in the gut are limited during stress.

Sleep, stress management (e.g., meditation, journaling, walking, yoga) and exercise are necessary for the renewal of the body and controlling inflammation. Improving these areas may improve gut health.

So what do we do with all of this? Here are 10 simple ways you can start taking care of your gut today.

10 Simple Ways to Improve Your Gut Health:

Drink lots of water. Water flushes toxins out. Pro-tip: don’t drink too much water with meals as this can dilute those good digestive enzymes that help break down food.

Replenish good bacteria by adding gut-strengthening foods into your diet. Things like yoghurt, kombucha, kefir, kimchi or anything fermented are great options.

Eat your veggies! Your gut needs carbohydrates and fibre from whole food sources like veggies, legumes and whole grains. Prebiotic fibre is essential for good gut health.

Keep your gut health strong. Bone broth is a great source of collagen and helps to strengthen your gut lining and rebuild your gut barrier.

Chew your food! Digestion starts in the mouth – slowing down and chewing more is the first step in the breakdown of your food. More chewing makes it easier on your digestive system.

Eat plenty of omega-3s. Linseed, walnuts, hemp, chia seeds, fish, and algae are great sources. Other whole food fats (avocado, coconut, nuts, seeds, olives etc) can help moderate inflammation.

Limit your consumption of alcohol, sugar and highly processed foods. All of which have a negative impact on our microbiome and gut barrier.

Get enough sleep. When we sleep our rest, digest and repair (parasympathetic) system does its best work. Adequate sleep enables our innate healing process and helps to foster good gut health.

Consider a probiotic supplement. The absorption of nutrients depends on a healthy gut so if your gut is out of whack, you may want to include a high-quality probiotic supplement along with eating foods high in prebiotics and probiotics.

Slow down and do some deep breathing before and after eating. Deep, diaphragmatic breathing can engage your rest and digest (parasympathetic) system, helping you absorb the nutrients from the food you are eating. Bonus: slowing down and tuning in to your breathing can also help you be more present and able to enjoy your meal and the company you're sharing it with!