Enrich's Guide to Eating and Moving for a Happy Gut

This month at Enrich we are focusing on our gut health! Gut heath is truly one of the cornerstones of wellbeing. Our gut / digestive tract helps our body to digest the food we eat and ensure that beneficial nutrients are absorbed for energy production. And it doesn’t end there – thanks to the gut microbiome (the collection of trillions of microbes that are found in our gut, unique to every person), our gut produces compounds that help regulate hormones, metabolism, and our immune system. A healthy gut can create a barrier against harmful bacteria, as well as producing antimicrobial proteins and reducing the duration of illness. There are countless studies that are out there which try to help us understand the gut, its complex system and its links with the rest of the body. Here at Enrich, we are going to cut through the noise and focus on some cornerstones of creating a healthy gut.

How can we know if our gut is healthy or not?

It’s very easy to tell if you’re doing something right as your body will tell you! If we are digesting our food without discomfort, and having regular bowel movements, things in your gut are all good and as they should be. Short-term bloating and wind are also normal, and nothing to worry about. However, if we experience chronic bloating, stomach pain, vomiting or diarrhoea, or difficulties withgoing to the toilet, this can be a sign that your gut is not working optimally.

What causes problems in my gut?

There can be many reasons why we experience gut problems – it can be caused by one or multiple which makes it difficult to identify what is causing an issue. Issues commonly stem from

• Not consuming enough fibre
• Consuming too little water
• Not being physically active
• Experiencing stress or anxiety

Gut health problems can manifest as digestive discomfort, on-going conditions such as irritable bowel syndrome (IBS), or more serious diseases such as coeliac disease or inflammatory bowel disease (IBD, often in the form of Crohn’s disease or ulcerative colitis).

What should I be eating for a good gut

Good nutrition is of course a key element in building a healthy gut microbiome. A diet rich in plant foods, a wide variety of fruits and vegetables, fibre, and probiotics such as fermented foods, are great ways to support a healthy, diverse microbiome.

One of the biggest benefits of consuming fibre is its effect on our digestion, as it helps foods move through the stomach with greater ease. In addition, certain types of fibre are used by our large intestine to produce metabolites called short-chain fatty acids. These compounds have a variety of essential roles in the body, including in energy production.

And when it comes to plant foods, variety is key. The more diverse the bacteria found in our gut, the better for our health! We can try to aim for 30 different plant foods a week – this might sound daunting or even impossible, but don’t forget that grains, nuts, seeds, spices and herbs all count.

* Tip from us *

When it comes to improving digestion, it can help to eat slowly and mindfully, sitting upright. Avoid eating on the go or at high speed, as this can increase the change of experiencing uncomfortable digestion.

What is the difference between a probiotic vs prebiotic?

A probiotic is a live microorganism, which can be consumed in the form of fermented foods such as live yoghurts, kefir, sauerkraut or kombucha. This may help to increase the number of ‘good’ bacteria in your gut and have overall health benefits. It is not usually necessary to take a probiotic supplement if you are consuming a diet rich in a variety of plant foods.

However, prebiotics are a type of fibre that feed the bacteria (or probiotics) present in your gut. Prebiotics are found in a wide variety of plant foods, from fruits (bananas or blueberries), cereals (barley, rye or oats), nuts and vegetables (try garlic, leeks or green peas).

Any there any other factors that affect my gut?

We might not always think of hydration to improve our gut health and digestion, but it is an essential part of promoting good gut health. When food enters your digestive tract, it needs to be broken down to extract the nutrients for transportation around the body. These nutrients are needed for many different functions, such as providing energy. The key element here –water!

Water is the transporter for the enzymes and acids that break down food and is also responsible for moving the extracted nutrients around the bloodstream to where they are needed. It is also worth remembering that dehydration is one of the most common reasons for poor digestion and constipation. When your body does not have enough water, your large intestine will try to compensate by soaking up whatever water it can from the food you are eating. This can make it harder for your body to break down the food, creating discomfort.

Engaging in regular exercise, managing our stress levels and getting sufficient good quality sleep are all highly beneficial for our digestive system.