WELLNESS
Gut health has become a hot topic and no wonder, controlling everything from our mood to our skin, the gut is not called the ‘second brain’ for nothing. There are around 40 trillion bacteria in our body, most of which are found in our gut. These are known as our gut microbiome, and they’re incredibly important for our overall health. The bacteria in our gut helps our body to absorb its essential nutrients from the food we eat.
Keeping the gut healthy is a lot more simple than you might think and one of the ways that we can do it is by feeding it the right foods.
30 Varieties of Plants
According to the scientists at Zoe, who run the largest in-depth nutritional science study, we should be aiming for at least 30 varieties of plants in our diet every week. This includes fruit and vegetables, but also includes spices, grains, nuts, seeds and herbs. Whilst the science of at least 5 portions of fruit and vegetables per day still stands, the 30 different plants a week can boost the diversity and health of your gut microbiome with some scientists thinking that it may help you live a longer and healthier life. Who doesn't want that?
Probiotic Foods
Probiotic foods contain live bacteria that can benefit the microbiome of our gut. Yoghurt (with the label active cultures or live cultures, Kefir, Kombucha, Sauerkraut, Kimchi, Miso, Tempeh and some cheeses all contain probiotics. With cheese, the ones that have gone through aging but not heating, will contain probiotics, these include, Edam, Swiss, Provolone, aged Cheddar, Parmesan and blue cheeses like Stilton.
Good sleep helps maintain a balanced microbiome, which is crucial for digestion, nutrient absorption, and overall immune function.
Get Sleep in Check
By now we all know what an essential role sleep plays in many aspects of our health, but it is key to gut health also. During sleep, the body undergoes various restorative processes, including the regulation of the gut microbiome. Good sleep helps maintain a balanced microbiome, which is crucial for digestion, nutrient absorption, and overall immune function. Disrupted sleep can lead to an imbalance in gut bacteria, potentially contributing to issues like inflammation and gastrointestinal disorders. Lack of sleep can disrupt the flow of the stress hormone epinephrine, this causes an increased concentration of gut bacteria.
Hydration Matters
Water is the elixir of life, and your gut thrives on it. Staying well-hydrated is crucial for maintaining the mucosal lining of the intestines, which helps keep the gut barrier strong and effective. This barrier is vital for preventing unwanted substances from entering the bloodstream and ensuring that nutrients are absorbed efficiently. Aim to drink at least 8 glasses of water a day, more if you're active or live in a hot climate. Herbal teas and water-rich foods like cucumbers and watermelon can also contribute to your daily intake.
Mindful Eating
How you eat can be just as important as what you eat. Eating mindfully – that is, eating slowly, chewing thoroughly, and being present during meals – can significantly benefit your gut health. This practice aids digestion by allowing your body to properly break down food, and it also helps you recognize when you're full, which can prevent overeating. Try to create a calm, pleasant environment for meals, free from distractions like TV or work, to make the most of your dining experience.
Manage Stress
Chronic stress can wreak havoc on your gut health, leading to issues like irritable bowel syndrome (IBS) and leaky gut syndrome. Finding effective ways to manage stress is essential for maintaining a healthy gut microbiome. Practices such as meditation, deep breathing exercises, and mindfulness can help reduce stress levels. Additionally, hobbies, social interactions, and taking time for self-care can contribute to lower stress and a happier, healthier gut.
Reduce Sugar and Processed Foods
While indulging in sweets and convenience foods might be tempting, your gut bacteria prefer a diet rich in whole, unprocessed foods. High sugar intake can feed harmful bacteria and yeast in the gut, leading to an imbalance that may cause digestive discomfort and other health issues. Focus on consuming natural, nutrient-dense foods, and reserve sugary treats and processed snacks for special occasions.
Listen to Your Gut
Lastly, paying attention to your body's signals can help you maintain optimal gut health. If you experience persistent digestive issues, such as bloating, gas, constipation, or diarrhea, it may be a sign that something is off balance. Don't hesitate to seek advice from a healthcare professional or a registered dietitian who can provide personalised recommendations and guide you toward better gut health.
Incorporating these habits into your lifestyle can significantly impact your gut health, leading to improved overall well-being. A happy gut can enhance not only your physical health but also your mood and energy levels, making it well worth the effort. So, cheers to a healthier gut and a more vibrant you!