Nowadays, as we are gaining more and more knowledge about the importance of our gut, it’s being described as ‘our second brain’ and the ‘gateway to health’. With 70-80% there is an intricate interplay between your gut health, gut flora and immune system. 1 Yet, every day, millions of people say they are struggling with digestive issues most or all of the time.
When you eat or drink, your food goes on a long twisty, bumpy ride that starts with chewing in the mouth and ends with you going to the bathroom a few hours or days later. A lot happens in between. The health and functioning of your gut plays a key role in your overall health and well-being.
Your digestive tract is a long, muscular tube that runs from your mouth to your anus. It works with other parts of your body to break down the food and drinks you consume into smaller molecules of nutrients. Your blood absorbs these nutrients and carries them throughout the body for cells to use for nourishment, energy, growth and repair.
The lining of your gut, like every surface of your body, is covered in tiny microscopic creatures, mostly bacteria. These organisms create a gut flora-ecosystem called the microbiome. The key to a healthy microbiome is nourishing a healthy balance among the nearly 1 000 different species of bacteria already residing in your gut. With such a busy, long-winding highway, it’s common to run into accidents, humps and speed traps along the way due to nutrient deficiencies.
A healthy combination of prebiotics, probiotics, digestive herbs, dietary fibre and digestive enzymes can help you maintain a healthy microbiome.
Prebiotics are specialised plant fibres that the human body cannot digest. They serve a dual purpose as microbes’ favourite food and they act like fertilisers that stimulate the growth of healthy bacteria in the gut. Prebiotics are found in many fruits and vegetables that contain complex carbohydrates – including fibre, roughage and resistant starch – such as brown rice, sweet potatoes and bananas. You can also top-up your intake with prebiotic-enriched supplements.
Probiotics, also called ‘friendly bacteria’ or ‘good bacteria’, are different in that they contain live, specific strains of bacteria that directly add to the population of healthy microbes in your gut. Like prebiotics, you can increase your probiotics intake through both food and supplements. The most commonly known probiotic foods are fortified yogurt, sauerkraut, kombucha and kimchi.
Herbal extracts or plants such as ginger, garlic, fennel and many more, are well-known digestive aids for easing tummy troubles. Over and above their therapeutic and health credentials, you can add them to curries, salads, vegetables, drinks or beverages.
A herb that is particularly beneficial to your gut, is peppermint. More specifically, peppermint essential oil is a hybrid that is a cross between the spearmint and watermint plants. It stimulates salivation, bile and digestive secretions, making it a useful remedy for indigestion, gas, bloating, heartburn, loss of appetite and nausea. The traditional use of peppermint for digestive symptoms is thought to be the main reason for its use as after-dinner mints!
It also works by relaxing the muscles of the intestinal wall. Did you know? Enteric-coated peppermint oil capsules delay this therapeutic effect to release the oil in the lower bowel where relief is needed. This also helps prevent mint-tasting burps or acid reflux up your throat.
Fibre, also known as roughage or bulk, is the parts of plant-derived foods your body can’t digest or absorb. Some fibre-rich foods are popcorn, fruits, vegetables, wheat grains, rye products. You can also take supplements to increase your fibre intake. If you have Irritable Bowel Syndrome (IBS), your healthcare provider may recommend a low-fibre diet. Fibre helps support your gut and microbiome health, so if you don’t get enough fibre, you may experience irregular bowel movements, constipation, and a lack of feeling full or satisfied after a meal.
Digestive enzymes are substances that help you digest your food. This allows the nutrients from these foods to be easily absorbed into your blood and carried through your body. They are released when you anticipate eating, smelling, tasting, cooking or seeing food. A lack of digestive enzymes can lead to poor digestion, which can result in a range of gut issues like indigestion, heartburn, gas or bloating, diarrhoea and constipation.
Are there other factors that contribute to gut health? Most definitely! Creating a more routine schedule, eating a healthy diet and smaller, more frequent meals, and adding some exercise, relaxation or (more) sleep to your life, can all help your gut stay on track. However, focus on the five areas above and you’ll already be on your way to a healthier gut, microbiome included. It’s clear that when you take care of your gut, it’s just another step along the path to a healthier and happier you.
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Please note: The information contained on this website should not be used as a substitute for the medical care and advice of your Healthcare Provider.