I have put off writing this post for quite a while, mostly because it may be the most important focus that we can have on our health overall, and nutritional advice in this area can be a ‘minefield’. It may be fair to say that in terms of future health and preventing illness and disease, looking after your own ‘eco system’ could be the one thing that makes all the difference. Therefore my aim in this post is to bypass the science, and communicate this message to you in an effective and helpful way. Keep reading to check some of the simple things you can do to improve your gut health.
In recent years bacteria has been classed as the bad guy that ‘must be destroyed’; the use of antibacterial cleaners and antibiotics has been focused on killing bacteria. However, numerous studies have demonstrated a direct link with the gut microbiota (the bacteria in our digestive area) and our health to how we feel, our skin, our moods as well as illness and depression. Literature in this field has also suggested that the gut bacteria can directly influence the immune system. This means that our gut health may affect the symptoms or even the development of diseases such as ulcerative colitis and Crohn's disease. “Diabetes, obesity, multiple sclerosis, depression, and anxiety are examples of other illnesses discussed in the literature (Maranduba, C. et al 2015).
It is an exciting time for microbiologists and research is moving at a rapid pace. Although there is so much yet to be discovered, we don't know what the perfect microbiome looks like or which bacteria colonies are the perfect mixes. Scientists are taking faecal samples from those tribes in Africa who are living closest to our ancestor hunter-gatherers as anyone today. Samples are also being taken from thousands of people who are living in different environments and are on various diets today. (humanfoodproject.com).
Even though there is still much to learn, it seems clear that promoting a range of ‘good’ bacteria can support your health. Certain foods and supplements can be beneficial (see: ‘what can you do…’ below). As with all nutrition advice there is not a one size fits all approach. Care must be taken, for instance, for those displaying IBS symptoms, as some foods promote intolerance. If this is relevant to you, getting to grips with FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) and how to take specific foods from your diet in order to avoid pain or bloating may be useful. Common FODMAPS include, dairy products, coconut milk, apples, peaches, mangoes, watermelon, dried fruits, asparagus, brussels sprouts, broccoli, garlic and onions etc. If you have gut issues, vegetables that are safer to consume include, carrots, parsnips, plantain, sweet potatoes, turnip butternut squash, pumpkin etc. Having a good awareness of when you display symptoms can help you identify problematic foods which you can then try eliminating for 21 days, gradually reintroducing to check if they are a problem for you.
Although I am a self confessed ‘bacteria geek’ since my undergraduate medical microbiology classes, I do not consider myself an expert in this field of study. It is absolutely fascinating to understand the complexities of how bacteria have evolved. We must learn how to nurture bacteria, as they can be our friend or brutal enemy. In my opinion, it is essential we look after our own ‘eco system’ if we want longevity and good health, not only for this generation but for our children, grandchildren and beyond.
Need more convincing?
- ‘All disease begins in the gut.’ Hippocrates stated this more than 2000 years ago!
- We are made up more more bacteria than we are human cells!
- Poor gut flora (very low colonies of a range of ‘good’ bacteria) has been linked to diseases including autism, coeliac, rheumatoid arthritis, inflammatory bowel disease and type 1 diabetes.
- There are more elements involved to which bacteria colonise your gut than what you eat, for example where you live and your environment are a huge part of the gut health. It is suggested to be more beneficial if you live in a more rural area, near animals preferably an organic farm.
- Babies that are not breast-fed and are “born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria, and these early differences in gut flora may result in overweight, diabetes, eczema or psoriasis, depression and other health problems later.
- Frequent bowl movements are an indication of healthy gut microbiota (2-3 a day is ideal, more than that may be an issue and less than 1 a day is a definite sign that you need a few changes in your diet).
- Antibiotics are suggested to cause diarrhoea which can be due to the growth of pathogenic (harmful) bacteria including salmonella, C. Staphylococcus aureus, and Candida albicans.
Which factors contribute to an unhealthy gut microbiota?
- Antibiotics
- Some birth control pills, steroids
- Eating lots of sugar and processed foods
- Eating low amounts of vegetables (not enough fibre)
- Stress on the body, both physical and mental - overexercising and not enough sleep too!
- Infections
What can you do to promote a healthy gut to aid you in feeling fabulous?
- Eat more vegetables - a variety is best preferably organic (refer to FODMAPS)
- Take a multi species probiotic - minimum of 1 billion colony-forming units (CFUs) of probiotics per serving.
- Avoid commercial probiotic yoghurts which contain sugar/sweeteners and have very little evidence of benefit.
- To promote a healthy stomach acid include one or some of the following herbs: dandelion, fennel, goldenseal, peppermint and milk thistle.
- Ginger is an age old digestive remedy - tea or supplements.
- Consume fermented foods including raw sauerkraut, kimchi and kefir.
- Be kind to yourself, sleep enough, eat naturally and make time for you.
There are some links below to read and learn more about your gut health. Other than reading scientific literature, I found Chris Kresser extremely knowledgable in this area and his advice is comprehensive. Always beware of any nutritional advice that focuses in on completely changing your diet 100 per cent. This is difficult for any of us in the present day, however respecting yourself and your body can lead you to positive healthy changes and feeding your body what it deserves.
I hope you have found this useful, please feel free to comment and we would be happy to answer any questions you have.
love and laughter,
Kelly x
LInks:
Int J Med Microbiol. 2010 Jan;300(1):25-33. doi: 10.1016/j.ijmm.2009.08.004. Epub 2009 Oct 2.
Inflammatory bowel disease, gut bacteria and probiotic therapy.
J Immunol Res. 2015; 2015: 931574.
Intestinal Microbiota as Modulators of the Immune System and Neuroimmune System: Impact on the Host Health and Homeostasis
Thank you so much for referring me to this Kelly. I will certainly go look at Chris Kresser's work on FODMAPS further as I think we accurately identified most of my issues. Sharon
ReplyDeleteThats wonderful Sharon, I am so pleased it has helped inform you. Thank you for reading the post, much love
DeleteKelly x