Enrich’s Guide to…Eating for a Happy Gut

Welcome to May with Enrich! This month we are focusing on a hot topic in the health and wellness space - gut health. And for good reason! Our gut or gastrointestinal system helps our body to digest the food we eat and ensure that beneficial nutrients are absorbed, making it vital 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. Studies are ongoing to deepen our understanding of the links between the microbiome and other areas of health such as brain, skin, or autoimmune disease. We are truly only beginning to understand this complex system and the role it plays in our overall wellbeing, and there is a lot of information out there on what is best. 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?

The nice thing about gut health is that our body will often send us clear signals when things are not quite functioning as best they can. If we are digesting most foods without discomfort, and having regular bowel movements, things are looking good. 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 with going to the toilet, this can be a sign that your gut is not working optimally.

What can cause problems with our gut health?

Lots of things can affect our gut health, which can make it difficult at times to identify what is causing an issue. Issues commonly stem from not eating enough fibre, consuming too little water, not being physically active, or experiencing stress or anxiety. Many people experience indigestion, or heartburn, which can be triggered by spicy or acidic foods, or drinks such as coffee and carbonated beverages. 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).

So what should I be eating to promote good gut health?

We’ve said it before and we’ll say it again…the more fruits and vegetables, the better! A diet rich in plant foods provides us with many of the essential nutrients for optimal gut health.

In particular, whole plant foods are a rich source of fibre. Put simply, fibre is a form of carbohydrate that is not digestible by the body. This means that it can’t be utilised for energy production, and instead moves through our digestive system, providing lots of health benefits along the way. Fibre is excellent for cardiac health and keeping us feeling full, but let’s focus on the benefits for our gut.

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.

What is the deal with probiotics, and what even is a prebiotic?

Another consideration when eating for optimal gut health is probiotics. 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.

And don’t forget about prebiotics! 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 (try bananas or blueberries), cereals (barley, rye or oats), nuts and vegetables (try garlic, leeks or green peas).

What if I think I have a food intolerance?

Food intolerances are different from food allergies (which are caused by an immune response to certain foods and can be life-threatening). A food intolerance means that the body has trouble digesting a certain food, or a certain food irritates the digestive system. Symptoms can include nausea, cramping, bloating, diarrhoea, stomach pain or headaches.

Common food intolerances include lactose intolerance, which is caused by a lack of the enzyme needed to digest lactose (a sugar found in dairy products), or FODMAPs. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates that the body may have difficulty digesting. They are found in a variety of plant foods including wheat, garlic and onion, and most people will only have problems with one or two types. A dietitian can aid in conducting a low-FODMAP elimination diet, where all FODMAPs are temporarily restricted and then slowly reintroduced over time, tracking symptoms to find the specific trigger of digestive discomfort.

Apart from the food I eat, what are some other tips for good gut health?

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. Engaging in regular exercise is also highly beneficial for our digestive system.

Other things to consider include finding tools to manage stress, staying well hydrated, and trying to get sufficient good quality sleep.