How to have a happy, healthy gut!

You may be familiar with some of the well-known signs of poor gut health - abdominal pain, bloating, diarrhoea, constipation, nausea and reflux.

Other less commonly known signs include:

• Fatigue

• Mood issues, anxiety or depression

• Allergies

• Skin disorders

• Weight changes

• Autoimmune conditions

• Thyroid issues

• Headaches

• Food sensitivities

• Sugar cravings

• Disturbed sleep

• Joint pain

How many of these apply to you?

Gut problems are, without a doubt, the most common issue I deal with in clinic. With our stressful, busy lives and often less-than-optimal diets, it is not surprising that many of us have problems with our digestion. Sadly, this issue is not just affecting adults. I also see children who are struggling with gut symptoms such as constipation, diarrhoea, abdominal pain and reflux.

One of the main digestion issues I see in clinic is “leaky gut” or increased intestinal permeability. In a healthy gut, the junctions in the lining of the small intestine are tightly closed to allow careful control of what is absorbed into the bloodstream.

If a person has an unhealthy gut, the lining can weaken and gaps develop. This allows toxins, bacteria and undigested food particles to pass through into the bloodstream and results in food intolerances and immune system dysregulation.

Why is gut health so important?

The main function of our gut is to break down the food we eat into nutrients that can be absorbed by the body. If we have a “leaky gut”, our body is not able to properly absorb the nutrients we need, resulting in nutrient deficiencies and negatively impacting many different body systems, for example, brain function, the immune system, thyroid and cardiovascular health.

Our gut is connected to our brain via the gut-brain axis and research has found that the balance of bacteria in the gut directly affects our brain function.

Having an unhealthy level of gut bacteria can result in symptoms like brain fog, poor working memory, anxiety and depression. Unhappy gut = unhappy brain!

The health of our gut also impacts our skin. Skin conditions such as acne, eczema and psoriasis are common signs of poor gut health. To effectively treat these conditions, it is crucial to look beyond the skin and consider what is happening inside the body, particularly in the gut.

What causes poor gut health?

There are many different factors that contribute to an unhealthy gut, including:

• Antibiotics and other medications such as the oral contraceptive pill, non-steroidal anti-inflammatory drugs (e.g. ibuprofen, aspirin and naproxen) and proton pump inhibitors (e.g. omeprazole)

• Chronic stress

• Diets high in sugar, refined carbohydrates and processed foods

• Poor sleep patterns

• Diets low in fibre

• Exposure to pesticides and other toxic chemicals

• Excessive alcohol consumption

• Chronic infections (bacterial, viral and parasitic)

How can we heal and nourish our gut?

• limit sugar and alcohol - both are inflammatory and contribute to leaky gut

• address food intolerances (common trigger foods include wheat, gluten, soy, dairy and corn)

• eliminate harmful toxins in your food and environment - try to eat organic or spray-free produce and use natural skin care and cleaning products

• test for pathogens (e.g. parasites, bacteria and viruses) and begin a treatment protocol

• increase fibre intake to feed your healthy gut bacteria and ensure regular bowel movements

• restore healthy levels of bacteria through prebiotics (sweet potato, bananas, oats, PHGG, garlic, onion, asparagus, apples) and probiotics (natural yoghurt, fermented vegetables, kefir, high quality probiotic supplements)

• consume gut-healing foods - Manuka honey, bone broth, oily fish, bitter greens, fermented foods, garlic, cooked vegetables (easier to digest than raw vegetables)

• supplement with gut-healing nutrients - zinc, L-glutamine, essential fatty acids, high quality probiotics

• stimulate your digestive system first thing in the morning with a teaspoon of apple cider vinegar or the juice of half a lemon mixed with warm water

• if you are having problems with digestion (reflux after meals is a sign), consider supplementing with zinc or digestive enzymes.

• drink lots of water to avoid dehydration

• reduce stress, breathe properly and sleep more!

Healing your gut takes time and patience but it is worth it in the long run as having a happy, healthy gut can make a huge difference to your physical and mental wellbeing.

If you think you may need some help with your gut, please get in touch for a consultation or book a free discovery call!