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Rebuild Your Gut, Rebuild Your Health!

Lately, there has been a buzz around gut health in almost every conversation you hear. So, what’s the low down on “gut health”?

 

We have always had some sort of idea that our gut is filled with microorganisms that are important for our health, but until recently we haven’t fully understood the complexity of the gut microbiome. The “microbiome” we refer to, is very much like an organ on its own, filled with hundreds of millions of living cells. The most well researched of these cells being bacteria 2 & 3.

The microbiome can be described as a mini ecosystem within our body and we should be striving to maintain a state of homeostasis within it – a balance between all the “good” and “bad” bacteria. In the same way that nature’s ecosystem operates, the gut ecosystem works. When something is taken away or added, the balance is disturbed and problems may occur.

 

Research has now shown that the condition of the gut microbiome plays an important role in disease states such as inflammatory bowel disease, type two diabetes mellitus, obesity and atherosclerosis, as well as the body’s overall immune functions1, 2 & 3. Further more, there is evidence to suggest that there is a connection between the brain and the gut (gut-brain axis). The gut microbiota can even be involved in the production of serotonin (the “feel-good” hormone) 4.The gut-brain axis theory makes sense if you think about when you are stressed or overworked and how your stomach tends to feel. Isn’t it incredible how our body shows us that something isn’t quite in balance?

So then what exactly can influence the state of our microbiome?

Our microbiome starts to develop from as early as birth, where some of the mother’s microbiota are transferred to the infant during the delivery process 1. Age, diet, antibiotics, drugs, infections and smoking can all have an influence on the bacteria within the gut.

Diet can have an enormous impact on the health of our microbiome. A Western diet (high in unhealthy fat, low in fibre) decreases the amount of bacteria within the gut and could increase the risk of diseases. On the other hand, a Mediterranean diet (high in fibre, healthy fats and consumption of more plant proteins compared to animal proteins) can be associated with less inflammation and better overall health 2 & 3.

Try to eat more of the following foods to assist the gut:

Probiotics (the healthy bacteria): fresh vegetables, yoghurt, buttermilk and Kefir

Prebiotics (feed the healthy bacteria): garlic onions, leeks, asparagus, bananas, barley, oats, apples, flaxseed and wheat brain

Remember to “Nourish your inner garden” – it can be crucial to your health and wellbeing.

 

References:

  1. Chaparro, C. (2017) A Study into the Human Gut Microbiome (A Research Paper). Pg1-40.
  2. Singh, R.K., Chang, H.W., Yan, D., Lee, K.M., Ucmak, D., Wong, K., Abrouk. B.F., Nakamura, M., Zhu, T.H., Bhutani, T. & Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine. 15(73).
  3. Wilson, K. & Situ, C. (2017) Systematic Review on Effects of Diet on Gut Microbiota in Relation to Metabolic Syndromes. Journal of Clinical Nutrition & Metabolism. 1(2): 1-12.
  4. Yano, J.M., Yu, K., Donaldson, G.P., Shastri, G.G., Ann, P., Ma, L., Nagler, C.R., Ismagilov, R.F., Mazmanian, S.K. & Hsiao, E.Y. (2015) Indigenous Bacteria from the Gut Microbiota Regulate Host Serotonin Biosynthesis. Cell Press. 161(2): 264-276.