GUT HEALTH

The gut might not be a glamorous organ but I’m sure most would agree it’s fast becoming the poster boy for health.  The last ten years has seen a seismic shift in our understanding of this complex ecosystem, there’s still much discover, but what we now know is that in terms of overall health all roads lead to the gut.

Digestive complaints are THE most common presenting symptom I see in clinic. Even if gut health isn’t the reason someone comes to see me, if I delve far enough, I find a sign that leads me to the digestive system.  I often find clients normalise a whole host of symptoms such as bloating or food intolerances. The flip side of that is that a compromised gut can be asymptomatic meaning an imbalance in gut bacteria, or inflammation, can go unnoticed and it’s only when we run a stool test that we see a set of results that need addressing.

As highly strung as the gut is it will often make itself heard elsewhere. Complaints such skin disorders, depression, arthritis and stubborn weight loss might all be due to a compromised gut.

The importance of gut health is far from a new concept. Hippocartes (460 BC), the father of modern medicine, first coined the term ‘all disease starts in the gut’ but it was only when the evidence caught up that his understanding become popularised. Indeed, Dr Alessio Fasano, a paediatric gastroenterologist, updated this maxim by reminding us that ‘your gut is not Las Vegas, what happens in the gut does not stay in the gut’.

Our gut is made up of 100 trillion microbes weighing one-two kilos.  For every one of our cells, there are ten microbial cells living on or inside our body, we’re effectively 90% bacteria and 10% human. Until relatively recently these inhabitants, referred to as the microbiome, remained elusive, however, advances in microscopy and DNA sequencing have allowed us to unravel the critical role these microbes have to play in all bodily systems.

Ten reasons to salute your microbial community

#1 70% – 80% of the immune system resides in the gut, with more immune reactions taking place in one day than the rest of our body in an entire lifetime. Why the gut you may ask? This organ system is essentially outside of self. A helpful analogy is to think of an apple with a straw through the middle. That straw is both inside and outside the apple with the top and bottom of the straw exposed to the elements. Rather like the gut which starts at the mouth and ends at your bottom.

Viruses, unfriendly bacteria and chemicals from the food chain can all enter the body via the digestive system.  It doesn’t matter how biodynamically grown that organic carrot is, it’s still considered non-self or foreign, so your immune system needs to decide whether its friend or foe.

#2 The gut has its own brain known as the enteric system, or second brain, similar in size to a cat brain. Both brains share cell and neurons between them.

#3 Our brain and gut are connected by a nerve called the vagus nerve which starts at the brainstem and helps modulate the parasympathetic branch of our nervous system otherwise known as ‘resting and digesting’. The vagus nerve will respond to an imbalance in gut bacteria which can lead to feelings of anxiety and when our brain perceives a stressful event it communicates to our gut microbiome. This cross talk can result in a physical response in the digestive system. Gut feelings are really a thing.

#4 The gut produces over two dozen neurotransmitters and hormones that influence our mood including ‘feel good’ dopamine and ‘anti-anxiety’ GABBA. Mental health starts anywhere but the brain!

#5 90% of serotonin is made in the gut. As well mood, serotonin effects appetite, sleep, some of our behaviours, memory and learning.

#6 Gut microbe’s abstract energy from food, process fibre that the body can’t digest, synthesize vitamins and protect against inflammation.

7# The bacteria of the gut have a part to play in weight management by influencing how much energy is extracted from food and controlling hunger pangs. Experimental poop transplants in mice resulted in lean mice becoming obese.

#8 A compromised gut wall, which allows the passage of undigested proteins and unwanted viruses and bacteria to enter the wider systemic system, represents the gateway to food intolerances and the development of autoimmune disease.

#9 We all respond differently to the sugar content of our food and this is largely down to our gut microbiome. Practically this mean that some of us have a greater likelihood of developing pre or type II diabetes.

#10 The type and quantity of gut bacteria determines our food preferences.  Sugar loving and fat loving microbes can influence what ends up on our plate. If a client describes being ‘addicted’ to sugar I start investigating what’s going on in their gut health.

Ten ways to work with your gut and not against it

1# An anti-inflammatory diet is key to long-term health as inflammation is implicated in all disease. Make health allies from wild fish, walnuts, flax oil and flax seeds, extra virgin olive oil, coconut and avocado oil, turmeric, garlic and ginger.

2# Limit foods that are tough on the gut including processed foods, refined grains, sugars and artificial sweeteners. I’m not saying everybody must give up gluten and dairy but they aren’t necessarily everyday foods for everyone. Where possible think about the source and quality off foods. Swapping that morning muffin for an apple results in positive changes to gut bacteria in as little as 48 hours.

3# Variety is key. Our gut likes a minimum of twenty different types of vegetable and fruits each week of different colours, sizes and textures. This will ensure our gut bacteria receives the smorgasbord of fibre it needs for a healthy ecosystem. Taking probiotics without adequate fibre to feed our gut bacteria has limited effects.

4# Think you may be reacting to a certain food? Try an elimination diet for thirty days and observe a change in overall symptoms and remember improvements may be seen outside the gut.

5# Feed your good bacteria with prebiotic foods including almonds, asparagus, green banana, chicory root, garlic, Jerusalem artichokes and onion.

6# Probiotic foods can help improve the quality and type of our gut bacteria and are found in fermented foods including kombucha, sauerkraut, kimchi, miso and kefir. Go low and slow when introducing ferments as your gut needs time to adjust and they may not be appropriate for everyone.

7# Never eat when stressed and try and limit sources of stress in general as stress shuts down the digestive system.

8# Alcohol sterilises the gut meaning it kills your gut bacteria and compromises the immune system.

9# Be mindful of processed yeast as too much can threaten the balance of gut bacteria and represents a meal for the so called ‘bad guys’. The reason why many people feel better drinking spirits rather than wine, cider or beer is that spirits are yeast-free.

10# Reduce the burden on the digestive system by only eating until you’re 80% full. Conscious eating, or eating mindfully and slowly, allows for the natural cascade of our ‘hunger hormones’. Ghrelin hormone reminds us we need to eat, mindful eating boosts our PYY hormone that supresses appetite and allows fat cells to release leptin that signals to our brain we’ve eaten. Overeating, and eating quickly, disrupts this communication and requires the gut to work harder to digest a meal. If our brain doesn’t know we’ve eaten there’s a greater chance we’ll eat more than we need or have room for dessert.

I hope from this discussion the term ‘gut health’ now has more relevance to you and the content inspires you to take better action in your everyday self-care. If anything is unclear, or you would like to chat to me directly about your own health, then I’d love to hear from you.