Gut Health

So, gut health...

• What does it actually mean?

• Why is it important?

• How do we achieve it?

Lets start with what gut health actually means.

In the concept of science, "gut health" is a fairly recent phenomenon.

It has been discovered that in our digestive tract we have trillions of bacteria working tirelessly together - so much so, that they are now referred to as an "organ".

The gut is also sometimes referred to as the "second brain", as unlike our other organs, it can operate without command from our "real" brain.

In actual fact, if all the neurons in our gut microbiome were bunched together, they would be the same size as a cat's brain...How crazy is that?!

These gut bacteria (aka gut microbiome) are not something we are born with - we acquire them over time, through the food we eat and what we put into our body in the way of medicine etc.

Our early years are super important, as according to Dr. Megan Rossi, our gut bacteria have stabilised as an adult by the age of 3. The more that children are exposed to at an earlier age, the greater their diversity of gut bacteria, and the greater chance of a healthier immune system.

The role of gut microbiome is vast and varied, but essentially they release chemicals and hormones which interact with all parts of our body, including our brain. They influence our sleep, immunity and digestion, and repair the lining of our gut wall.

Our gut microbiome is also entirely unique to us!

Dr Tim Spector led the largest twins study in Europe (a study of 14,000 twins span over 25 years) which clarified that although in identical twins, their DNA is EXACTLY the same, on average as adults they only share around 30% of the same gut bacteria.

This explains why we all react differently to different foods and medicine, and really hammers home the message that "one diet does not and will not fit all".

So why is it important?

Essentially, if you do not have a healthy gut microbiome it wouldn't matter what you are putting into your body; you will not be able to absorb all those vitamins from your food.

Up to 70% of our immune cells are actually managed by the gut.

Poor gut health is linked to depression, anxiety, constipation, poor sleep and weight gain. Improved gut health has been linked to reduced symptoms of IBS, which currently around 15% of the global population suffers with.

With regards to children, again Dr Megan Rossi explains that there is actually a lower risk of allergies and obesity if young children are exposed to pets and dirt. Super sanitising everything is actually detrimental to their health as they are then unable to build up immunity from a young age.

How do we achieve gut health?

The key to a healthy gut is 100% diversity.

Dr Tim Spector recommends aiming for a minimum of 30 different plant based foods per week. This may sound like a lot but it includes all nuts, seeds, grains, fruits and vegetables. Once you start adding them all up you may be surprised at how many you consume (or perhaps instead that your diet needs some variety!)

Fibre-rich and fermented foods are especially good - including wholegrains, sourdough, full-fat yoghurt, cheese (yes really!), kimchi, kefir, kombucha, sauerkraut and miso.

Yoghurt and artisan cheeses are good examples of probiotics - this means they are full of good bacteria.

Prebiotics are the food our gut bacteria like to feed on - predominantly fibre rich foods and complex carbohydrates.

Fermented foods (sauerkraut, kimchi, miso etc) are a mix of probiotic and prebiotic as they contain live cultures and the foods which bacteria feed on.

Important to know -

As well as being able to build up our gut microbiome - we are also able to cause damage to

it.

Antibiotics, sleeping tablets, reflux medication, low carbohydrate diets, poor quality diets and artificial sweeteners all cause a detrimental effect to our gut bacteria.

A low-carb or nutritionally poor diet does not include enough fibre to feed the existing gut microbiome or encourage growth, and drugs and artificial sweeteners kill the good bacteria.

Dr Tim Spector also explains how intermittent fasting may also be beneficial.

Our gut bacteria adapt as we are eating and resting, and it is during rest that our gut wall lining is repaired. It is important to remember that this style of eating does not suit everyone and it is best to choose a healthy eating pattern which best suits your lifestyle.

The final wrap up...

Try making a list of all the plant based foods you eat in a week and see if you can encorporate more diversity into your meals.

The lastest studies have shown that choosing artifical sweeteners over sugar shows no significantly improved weight loss benefits. Low-fat foods are generally high in artificial sweeteners and additives, which are detrimental to our gut health, so choose full fat options where you can and be mindful of how much you are eating.

Enjoy the journey of trying new foods and diversifying your diet - moniter your health, mood and sleep patterns and see if you notice any difference.

I hope this has been helpful!

All information in this article is referenced to Dr Tim Spector and Dr Megan Rossi from Kings College University, London.

Food for Thought podcast by Rhiannon Lambert - The Power of the Gut with Dr Tim Spector

Deliciously Ella podcast - How to Have a Healthy Gut with Dr Megan Rossi