Lately, there has been lots of buzz around food and gut health, so I thought I would share my own knowledge on the subject with you. I was diagnosed with Barrett’s Oesophagus two years ago, which has made me realise how important it is to maintain your gut’s health and, especially for me, my gastrointestinal tract.
The gastrointestinal tract is responsible for transporting food from the mouth to the stomach and converting it into nutrients that can be absorbed and turned into stored energy. If you don’t nourish yourself properly, you don’t live. Sounds simple right? Although it sounds simple, it turns out that your digestive tract is full of trillions of bacteria, fungi and other organisms that aren’t simple at all. Collectively known as the gut microbiome, this complex mix of organisms works together to function as another organ that is crucial for your health and well being.
Responsible for digesting the food that fuels your body, a healthy gut microbiome is important for the rest of your body’s health. In fact, there is a lot of recent scientific evidence to support the idea that the gut has an even bigger job than previously appreciated. It’s been linked to numerous aspects of health that have seemingly nothing to do with digestion, from immunity to emotional stress to chronic illnesses, including cancer and Type 2 diabetes.
Have you ever had a “gut feeling” about something? This may be because of something called the gut-brain axis. The gut-brain axis refers to the millions of nerves and neurons that run between your gut and brain. Neurotransmitters and other chemicals produced in your gut also have an effect on your brain, such as serotonin which is commonly linked to feelings of happiness. This means that the food you eat not only has a direct impact on your physical health, but your mental health too.
So the big question is what kind of food should we eat to keep both our mental and physical health in top condition? Here is a list of foods to avoid and foods to enjoy to keep your gut flora happy and healthy.
1. Fibrous foods
Foods that are high in fibre feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease, and even help regulate moods. Fibre rich foods include:
- Wholegrain breakfast cereals, wholegrain bread and oats, barley and rye
- Fruit such as berries, pears, melons and oranges
- Vegetables such as broccoli, carrots and sweetcorn
- Peas, beans and pulses
- Nuts and seeds
- Potatoes with skin
2. Prebiotic foods.
Prebiotics feed healthy bacteria. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system. Good sources of prebiotics include:
- Artichoke hearts
- Leeks
- Onions and garlic
- Asparagus
- Spinach
- Bananas
- Soybeans
3. Probiotic foods
Probiotics are live bacteria or yeasts found in fermented foods that, when consumed, take up residence in the gut and improve health. Consuming the following foods regularly may improve gut health:
- Fermented vegetables
- Kimchi
- Kombucha
- Miso
- Sauerkraut
- Tempeh
4. Avoid animal products
Red meat, high-fat dairy products and fried foods all reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease. Trimethylamine N-oxide (TMAO) is a gut bacteria byproduct formed during digestion and too much TMAO can lead to the development of cardiovascular disease, including heart attacks and strokes. TMAO is produced when gut bacteria digest choline, lecithin and carnitine, nutrients that are found in animal products such as red meat and liver. This doesn’t mean that you have to cut out red meat completely, but try to limit your intake to a few times per week.
5. Limit fats
In some studies people who were on high fat diets experienced increases in levels of bacteria called Bacteroides and Alistipes, which have been linked with Type 2 diabetes. Limit your fat intake by avoiding fried foods, sauté with cooking spray or broth instead of oil, and use low-fat salad dressings, especially if you have diabetes or prediabetes. Most plant foods are naturally low in fat so load up on fruits and veg instead.
6. Eat less sugar and sweeteners
Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. Both fructose and glucose, which together form sucrose, block the production of a key protein required for colonisation of beneficial bacteria in the gut. A diet that is high in sugar and fat will negatively affect the growth of your gut microbiome. Here are some extra tips to help you reduce sugar in your diet: eat less sugar.
7. Avoid unnecessary antibiotics
Overuse of antibiotics can kill off healthy bacteria. Antibiotics work by blocking vital processes in bacteria that either kill the bacteria or stop them from multiplying. Unfortunately, antibiotics cannot differentiate between the “bad” bacteria that may be causing a bacterial infection and the “good” bacteria that belong in your gut. This means that all bacteria in their path will be killed. Of course, if you really need antibiotics as prescribed by your doctor please don’t hesitate to take them! You can reduce damage to your gut biome by taking probiotics both during and after your course of antibiotics. Probiotics are the good guy bacteria which means they can also be killed by antibiotics if taking the two together – so it’s important to take the probiotics a few hours after the antibiotics.
8. Practice a healthy lifestyle.
As much as we hate to admit it, good health usually boils down to the basics. Studies show that people who are active have healthier microbiomes than those who are more sedentary, so plan to make exercise a daily priority. Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes.
Now you have the information to look after your gut microbiome properly, just remember that what you eat, they eat. However, if you are having continued digestive or intestinal problems, please do visit a doctor and get a professional diagnosis.
