The importance of gut health

I'm sure most of you may have heard of the term “gut health” and know that keeping it in good standing is desirable and advantageous to our overall well-being. But what does it truly mean to have a healthy gut? In this post, I will be discussing the importance of a balanced gut microbiome as well as providing you with some tips on what foods to eat in order to keep your gut flora healthy. 

Why is gut health important?

Our digestive system houses approximately 70% of the cells that make up our immune system and is the main “portal” for taking in, digesting and processing the nutrients from what we eat. It is also the home to 100 trillion bacteria (both good and bad) that plays a pivotal role in our metabolism and health. The good bacteria feeds on fibre, including both soluble and insoluble fibre in our diets. The bad bacteria feeds on elements in simple sugars and processed foods. Our body has an important, symbiotic relationship with our microbiome, meaning it takes in all these microorganisms, digests them and then produces other compounds that our body can use. So, while some of these bacteria are harmful to our health and others are beneficial, they both need to be there.

Therefore, as you can imagine, an unhealthy gut can lead to compromised immune health, inflammation and autoimmune conditions. That is why when we talk about gut health, we are really talking about the bacteria in the microbiome. These beneficial microorganisms can also help to protect the body against pathogens and to enable the immune system to work efficiently.

Best foods for a healthy gut

The best way to achieve optimal gut health is to keep your diet as clean as possible. Avoid junk foods, processed and packaged foods, pasteurised dairy products (milk, cheese, yoghurt) and soft drinks as they are highly acidic and inflammatory, aggravating the gut and preventing the absorption of nutrients. These types of foods, especially high-sugar foods can create an environment in which candida (yeasts), parasites and undesirable bacteria can grow and reproduce rapidly, causing havoc in the body and potentially leading to bloating, constipation, allergies, recurring infections and skin conditions.

Therefore, to balance your gut flora for a healthy microbiome, here are some tips:

• Eat a wide variety of fruits and vegetables. they are not just great provider of vitamins and minerals, they’re also a good source of fibre — the main fuel for those bacteria. Aim for three large servings of vegetables a day with at least four or five different sources of vegetables.

• Include nuts, seeds and legumes in your diet. Examples include cashews, walnuts, pumpkin seeds, chickpeas and lentils. They’re all excellent sources of both fibre and protein.

• Eat whole grains. They provide another great source of dietary fiber. Eat a variety of whole grains, including barley, brown rice, oats, quinoa, whole wheat breads and cereals.

• Eat both prebiotic and probiotic foods, which help boost the population and diversity of good bacteria. They may help to reduce gut inflammation and stimulate the gut’s natural immune system.

  • Prebiotics: almonds, apples, bananas, broccoli, flax seeds, garlic, onions  

  • Probiotics: fermented foods such as kimchi, kombucha, miso, sauerkraut, tempeh, yogurt

• Take supplements (if needed). If you don’t consume enough prebiotic and probiotic foods, consider taking supplements to maintain a healthy gut. Probiotic supplements are now widely available to consumers, but not all supplements are created equal. Most probiotic supplements are sold as ‘dietary supplements’ and do not need approval by the Food and Drug Administration before being marketed and sold. That's why it is always important to consult with your GP first before taking probiotics, especially if you have other health concerns.

• Limit the use of antibiotics. Avoid taking antibiotics if you don’t need them because they can wipe out both bad and good bacteria.

Health starts in the gut

The best way to keep your gut healthy and your gut bacteria balanced is to adopt a healthy, nutritious diet and limit foods that can aggrevate the gut and lead to inflammation and acidity. This will help to improve digestion and absorption of nutrients, boost the immune system, and can help protect against chronic diseases. Start today by making small changes to your diet as it can have major positive effects down the line. I would recommend spending a little time analyzing what you eat in a day by writing down your meals in a food journal and making any adjustments necessary to optimize your digestive health.

No doubt, I am a strong believer that having a healthy gut is key to good health and plays a pivotal role in our overall wellbeing. I hope you have found this post useful, share in the comments section some of your most favourite gut healing foods. Until next time, stay safe and healthy! 

With love,