Have you spoken to your gut recently? It may come as a uncomfortable surprise to some of you that there are trillions of that there are currently trillions of bacteria living in your colon. It may be even more surprising then to know that these bacteria play a vital role in your gut-brain communication. Understanding our guts health better can help you improve your mood, reduce anxiety and stress in addition to just living a healthier life overall!  

Although this is still very much a developing area of knowledge it has become a popular area of science in main stream media and its no surprise why! An increasing amount of research in the last two decades has begun to demonstrate to us how gut health links to other parts of out body like the immune system, autoimmune diseases, endocrine disorders, skin conditions, cancer, mood and mental health.

Here’s some of what we know currently and what you can do to help improve and avoid damaging your gut.  

What impact does it have on your body/mind?

Everyone's gut microbiome is different and can be influenced by many factors including how long you were breastfed for as a child (they recommend at least 6 months breastfeeding to help develop a more diverse range of bacteria). Most people will have around 300-500 different species of bacteria within their digestive tract, which together form what we call a microbiome.  

The key to understanding how we can maintain healthy gut microbiomes, as we understand them currently, revolves primarily around avoiding gut inflammation and dysbiosis and the connections between them and to other functions of our body.

Inflammation

Inflammation in the gut has been shown to produce a range of unwanted side effects, like depression and anxiety. It can also lead to more physical problems, inflammation caused by a poor diet can lead to ‘leaking’ of certain proteins into the wider body, causing eczema and other skin irritation. Or even alter the functioning of your immune system, which can lead to unwanted autoimmune diseases.  

It is interesting to note that while inflammation in the gut can cause depression the inverse relationship is also true. Inflammation is known to be a precursor to a multitude of diseases and even some forms of cancer, so its not surprise it spells bad signs in the gut as well!

Dysbiosis

Also known as an imbalanced microbiome, dysbiosis can lead to microbes taking advantage of an unbalanced ecosystem and proliferate, leading to inflammation and its broad range of side effects. Thus, a balanced gut is vital, and has been proven to increase resilience when maintained.

Signs you may have an unhealthy gut

So how can you tell if your gut needs help? There are some simple lifestyle choices you can check to see if your gut is doing ok.

Upset Tummy – Balanced guts are more effective at processing foods and eliminating waste. So if you're experiencing stomach disturbances like gas, constipation, diarrhoea, heartburn or bloating these may be signs of an unhealthy gut.

Too much sugar! – Diets high in sugars and processed foods frequently decrease the good bacteria in your gut and cause inflammation. You may notice increased sugar cravings, caused by the imbalance.  

Weight watching – If you’ve noticed an increase or decrease in your weight without making changes to your diet exercise this could be caused by your gut. Imbalanced guts can hinder your body’s ability to absorb nutrients, regulate blood sugar and store fat.

Sleepy head – If you’re struggling to sleep well, or suffering insomnia then your gut may be the solution. Your gut produces the majority of serotonin in your body, a hormone vital to mood and sleep.  

Skin irritation – As mentioned before an unhealthy gut can cause protein leaking. So if you’ve been noticing a change in your skins overall health it may be worth looking into your diet!

Food intolerances – Intolerances with food are thought to be caused by poor quality of bacteria in the gut. Leading to gas, diarrhoea, and a plethora of unwanted symptoms.  

How to maintain/improve your gut health

Changing your diet

Plant based foods are a must! – vegetables, legumes, beans and fruits are some of the best sources of nutrients for your gut. High in fibre they provide nourishment for good bacteria, and also prevent the growth of some disease causing bacteria. A double whammy!

Fermentation station – Pretty sure every Australian has had or at least head of kombucha at this point, the no sugar added, fermented drink in every convenience store  now. Fermented food or drinks are beneficial as they enhance a microbiomes function and reduce disease causing bacteria. Sauerkraut, kimchi, miso and yogurt are some of my favourite fermented digestible but there are plenty to explore. Just ensure they have ‘live active cultures’ in them!

The whole damn grain – The fibre and non digestible carbs in grains are the winners here, increasing the feeling of being full and reducing inflammation. The carbs are not absorbed into the small intestine but in the large intestine they provide nourishment for beneficial bacteria.  

Probiotics and Prebiotics – Adding these supplements into your diet is a fantastic way of making your gut bacteria flourish. Prebiotics provide nourishment for good bacteria, while probiotics are the good bacteria themselves. Not all probiotic supplements are the same however, so healthcare providers should be consulted to enable the best outcome possible. Eating yoghurt is a simple and delicious way to get more probiotics into your diet.  

Its also worth mentioning Lactobacillus – a specific probiotic that is prevalent in both gut and vagina microbiomes. Eating more Lactobacillus can be especially important for women after menopause, when these bacteria are less prevalent in your body.  

Collagen-boosting foods – Although further research needs to be done here, collagen-rich foods such as bone broth and salmon may be beneficial to your overall health and gut. Consuming a variety of mushrooms, good diary and certain meats (like salmon) can be a good way of doing this.  

Chill out! – Stress, especially chronically high levels of stress are well known to be hard on your body. Drinking less coffee, walking, socializing, yoga, art or even having a pet could be good ways to reduce stress. Just find what works for you!

Get some Zs – Just getting 7-8 hours of uninterrupted sleep a night can do wonders for your gut.

Slow down the chew – eating slower may seem like a weird way to improve your gut but works nonetheless. Promoting increased digestions and absorption of nutrients, slower chewing may reduce digestive discomfort.

Stay hydrated – Drinking plenty of water is crucial, both to the mucosal lining of your intestines and just maintain a good balance of bacteria.

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Sources

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