A HEALTHY GUT CAN PLAY A CRUCIAL ROLE IN YOUR MENTAL, PHYSICAL AND EMOTIONAL HEALTH, ACCORDING TO ACCREDITED PRACTICING DIETITIAN CARLY BARLOW.
“Looking after your gut health, and the friendly bacteria or microbiome inside, is key to a healthy body and mind,” said Carly, who regularly features on GemLife’s Living Proof series health segment.
Carly explained that the gut microbiome is made up of trillions of microorganisms, both good and bad bacteria, that live in our gut.
“A healthy gut has a lot of good bacteria which produces what’s needed to reduce inflammation in the body. They produce helpful chemicals that also provide many health benefits,” she said.
Carly said the way the microbiomes achieve this is through the food we eat.
“Essentially, good healthy food provides fuel for the bugs to produce those helpful chemicals.”
Research has seen advances in gut microbiome knowledge and scientists are beginning to understand how the balance of different types of microorganisms in our gut determine our overall health, according to Carly.
She said the more prebiotic-rich foods, such as onion, garlic, asparagus, fruits, vegetables, nuts, seeds and plant foods consumed, the better and healthier our gut bugs are, which also helps make us healthier.
“It’s important to note that when you suddenly add these foods to your diet, it can lead to bloating or gas at first. That’s when it is a good idea to see a dietitian who can guide you through developing a healthy gut without too many side effects,” said Carly, adding that a slow introduction of a wide variety of plant foods is the best way forward.
Boosting fibre intake can also assist. It helps you stay fuller for longer, moderate blood sugar levels, improve cholesterol levels and maintain regular bowel movements. Eating a fibre-rich diet can help prevent illnesses such as gallstones, bowel cancer, haemorrhoids and diverticulitis.
She said symptoms of a gut that is out of balance can include constipation, very loose bowels or a combination of the two, as well as pain, gas and bloating.
If experiencing any of these, the first step to finding a solution is to keep a food diary.
“Write down what you are eating and any symptoms you may have so you and a dietitian can start to connect the dots. The problem is not always what you think at first.”
Carly said that often a good healthy diet with prebiotics, while avoiding any trigger foods, can help.
“Studies have also shown that variety in the foods we eat can assist in maintaining a good healthy regular bowel movements. Eating a fibre-rich diet can help prevent illnesses such as gallstones, bowel cancer, haemorrhoids and diverticulitis.
She said symptoms of a gut that is out of balance can include constipation, very loose bowels or a combination of the two, as well as pain, gas and bloating.
If experiencing any of these, the first step to finding a solution is to keep a food diary.
“Write down what you are eating and any symptoms you may have so you and a dietitian can start to connect the dots. The problem is not always what you think at first.”
Carly said that often a good healthy diet with prebiotics, while avoiding any trigger foods, can help.
“Studies have also shown that variety in the foods we eat can assist in maintaining a good healthy gut because the bugs like different foods. So, eating a wider variety of plant foods will provide the prebiotics to fuel a healthy gut.”
She said an unbalanced gut can also benefit from the drinking of two litres of water a day to ensure the system is regularly flushed out, eat two kiwi fruits daily, which are shown to reduce constipation, and eat a good healthy diet of regular meals with protein and a variety of fruit and vegetables or plant foods.
“If you are eating like that regularly and getting enough fluid or water, you have covered the basics, and a dietitian can help from there.”
As an added tip, Carly said probiotics are friendly bacteria and microbes that can be ingested to help restore and build up good bacteria in your gut. They are particularly useful after a dose of antibiotics, tummy bugs, or a bout of diarrhoea.