Caring for your Gut Health

By Dr Andrew Hill

There’s been a lot of discussion about “gut health” in the media over the last 10 years. So is it just a buzzword? What does it really mean and how does it impact your health and quality of life?

Gut health refers to the balance of microorganisms that live in the digestive tract. These microorganisms, also known as gut flora or gut microbiota, play a crucial role in maintaining overall health and well-being. Here are some additional points to consider:

• A healthy gut microbiome is diverse, with a variety of different types of bacteria and other microorganisms.
• Imbalances in the gut microbiome have been linked to a range of health problems, including digestive issues, cancer, autoimmune disorders, and mental health conditions.
• Factors that can affect the gut microbiome include diet, stress, medications, and environmental toxins.

As a Doctor, I try to prioritise these core principles to promote optimal gut health:

• Adequate fiber consumption
• Good sleep patterns
• Stress management

Fibre

Getting enough fiber is crucial for maintaining good gut health. It helps keep things moving through your digestive system, promotes the growth of beneficial gut bacteria, and can even lower your risk of certain diseases. Good sources of fiber include fruits, vegetables, whole grains, nuts, and legumes.

If you’re unsure whether you’re getting enough fiber, you can track your daily intake using a food diary like My Fitness Pal or a nutrition app like My Plate Calorie Counter. Some good sources of fiber include fruits, vegetables, whole grains, and legumes. Gradually increasing your fiber intake and staying hydrated can also help. At least 2 litres of water per day is optimal. That can include herbal teas and sparkling water if drinking 2L of still water is challenging initially.

It’s important to eat a variety of fruits and vegetables every day to get a range of nutrients. Try to mix up your choices for optimal health benefits. Think of incorporating a rainbow of colours every week, don’t stick to the same fruit and veg every day.

According to a 2018 study by the American Gut Project, consuming 30 different types of plants can increase the diversity of your microbiome, which may help reduce inflammation, improve your immune system, and lower your risk for diseases like diabetes and colon cancer. This can include not only fruits and vegetables, but also seeds, nuts, and legumes.

Thirty may seem like a high number, but it doesn’t have to be all produce; items like seeds, nuts, and legumes count, too.

TIP: Toppings are a simple way to add more plants to your meals. You could add seeds and nuts to your porridge, yogurt, roasted vegetables, salads or eggs.

Stress Management

Stress can negatively impact various organs, including the gut. The body prepares for a fight or flight response when it senses stress, which can result in a redistribution of resources and energy. If your body is focused on that, it could delay other processes such as bowel movements and digestion. Hence why we sometimes see anxious and stressed patients with digestive issues such as bloating, constipation, and diarrhea.

There are several ways you might reduce your daily stress levels:

• Practice deep breathing
• Mindful meditation
• Regular exercise
• Spending time in nature
• Engaging in hobbies or activities that bring you joy

It’s important to find what works best for you and make it a regular part of your self-care routine.

Sleep

A small study published in the journal Molecular Metabolism found that after just two nights of poor sleep, people had less beneficial bacteria in their gut.

Lack of sleep can affect your food choices, leading you to opt for high-calorie, processed foods that offer a quick energy boost but don’t provide sustained energy throughout the day. They’re also likely lacking in that all-important fibre!

I would recommend at least 7-8 hours of sleep every night for optimal gut health. Your gut loves a routine, so it’s important to establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.

For better sleep:

1. Avoid caffeine
2. Avoid alcohol right before bed – allow a few hours for your liver to process the alcohol before you lay down
3. Avoid large meals before bedtime, an early dinner is ideal
4. Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
5. Make sure your sleeping environment is conducive to sleep, with a comfortable mattress, pillows, and a cool, dark, and quiet room
6. Regular exercise during the day can also help improve sleep quality