There has been a lot of talk about “gut health” lately, but what does that really mean? Why is this important? And how can we achieve a healthy gut?
Simply put, all food consumed gets broken down to enter the bloodstream from the gut to be delivered as nutrients throughout our bodies. This is only possible with a healthy digestive system, as a healthy gut will be able to absorb more essential nutrients. Someone with a gut disorder can still absorb nutrients, but it might be less efficient.
A healthy gut contains good bacteria that fight infectious agents like bad bacteria, viruses and fungi. A healthy gut can also increase communication with the brain through various nerves and hormones, which help to maintain general health and well-being.
Often times, the gut, or “microbiome” is referred to as the “second brain” as it is comprised of living bacteria which influences everything from digestion to immunity. Did you know that up to 70% of our immune system is located in our gut?
The gut microbiome refers to all microbes within the intestine, basically acting as another organ, critical to one’s overall health. The microbiome consists of trillions of bacteria, fungi and viruses that reside in the human body. It plays a major role on your metabolism, body weight, and susceptibility to illness, appetite and mood.
So now we understand what gut health is and why it is important, but how can we take control of our digestive system to nourish a healthy microbiome? The following is a brief list of gut-supporting foods to consider in your day to day diet.
Healthy Fats – Fat helps you absorb fat-soluble nutrients like vitamin A, D, E and K. Try fish, avocado, extra-virgin olive oil, seeds and nuts.
Fibre – Women should aim for 25g per day and men aim for 38g per day. Vegetables, fruits, whole grains and beans are excellent sources. Spread your fibre intake out throughout the day.
Digestive teas – such as peppermint, fennel, ginger, turmeric, or a blend of those can help manage digestive discomfort.
Probiotics – fermented foods like kimchi, yogurt, sauerkraut, miso and kefir.
Prebiotics – Apples, artichokes, bananas, cocoa, chicory.
Polyphenol-rich foods – dark fruits like berries, chia seeds, flax seed, olives.
Besides actual food and supplement intake, studies have also shown that exercise can help to strengthen the digestive tract. Regular exercise encourages growth of good bacteria within the gut, which can produce a certain type of fatty acid called butyrate. Butyrate has the capacity to repair the lining of the gut and decrease inflammation.
According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. By making strategic lifestyle and dietary changes, you can positively support the microbes in your gut, and gift your body a much-needed wellness foundation moving onward.
Resources:
– www.mindbodygreen.com/articles/better-gut-health-with-these-simple-practices;
– www.healthline.com/nutrition/gut-microbiome-and-health; and
– theconversation.com/gut-health-does-exercise-change-your-microbiome-140003.
Consider an appointment with a registered dietitian or kinesiologist if you have questions.
For more information about any of the free services offered by your local Family Health Team ask your doctor or nurse practitioner during your next visit, visit the website www.afhto.ca or google ‘family health team locations’.
Heather Longeway is a Registered Kinesiologist with the Upper Grand Family Health Team