The phrase "trust your gut" goes beyond intuition; it can also relate to your physical health. Gut health is crucial for overall well-being, supporting not only digestion but also mood, our immune system, and energy levels. In this article, we explore what gut health is, the signs of imbalance, and practical ways to support it. You’ll also learn about the best foods for gut health and how gut health probiotics can support your digestive system.
So, let’s dive into all things gut health!
What Is Gut Health?
Let’s start with what defines “the gut”. You hear about how gut health is so important, but what part are they actually talking about? Well, your digestive system incorporates everything from the mouth, right down the oesophagus, into the stomach, small intestine, large intestine, and rectum to anus. So “gut health” really does cover all these areas, even your oral health where you start to break down food through chewing and the enzymes in your salvia.
Pssst… did you know you even have an oral microbiome?
There are different microbiomes all through the body, from the skin and the mouth to the vagina and of course the gut microbiome, which is largely located in the large intestine. A healthy, balanced gut microbiome is home to trillions of bacteria, viruses, and fungi that support your digestion, immune system, and nutrient absorption. They even produce certain vitamins like vitamin K2 and some of the B vitamins, and they produce certain neurotransmitters like serotonin which can impact your mental health.
Also, the vagus nerve connects the gut to the brain and it’s a two-way communication system: the gut sends sensory information to your brain and your brain send motor signals to your gut; this is what we call the gut-brain axis.
1. How the Gut Microbiome Affects You
The gut microbiome supports many different things for overall health and wellness, and research in this area is still in its infancy, but it’s exciting the more we are discovering! Research has shown that 70% of the immune system is found in the gut and the good gut bugs also support against pathogens and infections.
There has been recent research on how gut bacteria can be important for healthy metabolism and weight. The microbiome influences how you digest certain foods as well as produce certain chemicals that help you feel full. An imbalance of certain gut bacteria may lead to difficulty managing your weight.
Some not so nice microorganisms can produce chemicals called lipopolysaccharide or LPS which have been shown to raise an immune response in the body and have a detrimental effect to the gut lining.
Getting back to the gut/brain axis, some research suggests imbalanced gut bacteria have been linked to stress, worry, and mood swings.
2. Signs of Poor Gut Health
The obvious one is:
- Digestive issues, of course, such as bloating, excessive gas, bowel irregularities, excessive acidity, and abdominal discomfort are all clues that something needs to be checked out and your gut needs some TLC.
Others include:
- Sensitivities and intolerances to certain foods may develop due to poor gut health. The common ones include gluten and dairy.
- Fatigue: An imbalanced gut can lead to nutrient absorption issues, causing low energy levels.
- Mood swings and mental health issues: Irritability, worry, or low mood can sometimes indicate an unhealthy gut.
- Skin problems: dry, flaky, irritated skin may be linked to gut imbalances.
- Weakened immune system: Low resistance to ills and chills can be a sign that your gut is not functioning properly.
3. Why Gut Health Is Important
As we’ve alluded to previously, balanced gut health is super important for our overall health and wellbeing. It supports digestion and absorption of nutrients, and the delivery of those nutrients supports our energy production, our tissue repair and maintenance, our brain function, and so much more.
As we age our digestive fire tends to be lower and therefore it’s harder for many older people to break down and absorb nutrients like they used to, which is why is so important to look after the function of your gut from an early age, to preserve our digestive function as much as possible.
A healthy microbiome supports our immune system by ensuring a healthy gut lining, in particular the mucosal barrier which supports the integrity of the intestinal lining and a healthy immune response. But also, the gut microbes and their metabolites support the healthy function of the immune system. Also, a balanced microbiome supports mood stability and a healthy weight and metabolism.
Going hand-in-hand with a healthy microbiome is a healthy gut lining, because without this the gut lining can become permeable and, in some cases, “leaky”. The intestinal walls are made up of cells and between the cells there are the junctions, which should be tight. When the gut is unhealthy these junctions can become loose and therefore let substances through into the blood stream that shouldn’t be there, such as pathogens, toxins, and undigested food particles. This can trigger a widespread immune response. Poor gut health can be linked to a range of other health conditions.
So, you can see the importance of gut health!
4. Best Foods for Gut Health
Feed your microbiome with good quality wholefoods and reduce highly processed foods that cause irritation, like ingredients such as sugar, industrial seed oils, trans-fats, and alcohol.
Focus on:
- Eating a variety of vegetables and fruits in a rainbow of colours. These are high in antioxidants which support the diversity of species in your microbiome.
- Eating fermented foods daily, as these contain live cultures/probiotics that support the diversity of species in your microbiome. Foods like sauerkraut, kimchi, miso, yogurt, kefir, kombucha, and tempeh.
- Eating plenty of fibre from wholefoods such as your fruits and veges. The fibre feeds the good gut bugs, and they produce the health-providing postbiotics.
- Eating prebiotic foods daily to also feed your good gut bugs, such as greenish bananas, asparagus, onions, garlic, oats, apples, and Jerusalem artichoke.
- Drinking bone broth regularly supports the intestinal barrier and mucosal lining.
Lifestyle factors such as quality sleep, natural light to balance the circadian rhythm, reduction of stress and regular exercise all have a positive effect on a healthy microbiome.
One of the main things you can do, alongside the above, to support a happy gut is to take a daily gut health probiotic.
You want to look for one that is specific to support gut health, with probiotic strains that have been researched to show benefits for the gut…just like Good Health’s Probiotic Advanced! Not only does Probiotic Advanced have 9 specific gut health strains, but it also contains a prebiotic to support the growth of the good gut bugs and a postbiotic to support gut lining integrity and the immune system. This triple-action formulation supports healthy digestion, regular bowel movements, gut lining integrity, and calms bloating.
Summary
By paying attention to your gut’s clues, you can take proactive steps to support your health and prevent future issues. Your gut health is one of the most important areas of your health, as it impacts not only your digestion, but your immune system, your mood and even your metabolic health.
Start listening to your gut, both in a figurative and literal sense, and do what you love, every day.
Always read the label and follow the directions for use. Vitamin and mineral supplements should not replace a balanced diet. If symptoms persist see your healthcare professional. For more information contact our Naturopath on 0800 446 634 or visit www.goodhealth.co.nz Good Health, NZ, Auckland.