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.
Every time you eat or drink, your food travels through a complex and winding path. Digestion begins in the mouth and ends hours (or even days) later at the other end. Along this “gut highway,” nutrients are broken down, absorbed, and transported by your bloodstream to nourish your body.
Your digestive tract, a muscular tube from mouth to anus, is supported by trillions of microbes that live on its surface. This living ecosystem, known as the gut microbiome, is essential for digestion, immunity, and even mental clarity.
A balanced microbiome = better digestion.
So, what should you eat for IBS and optimal digestion? A well-rounded diet for better digestion includes prebiotics, probiotics, digestive herbs, dietary fibre, and digestive enzymes.
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 help break down food into nutrients your body can absorb. They’re triggered by the smell, sight, or taste of food.
If your body doesn’t produce enough enzymes, you may experience:
Supplements can assist if you struggle with these symptoms — especially after meals.
Is diet the only thing that affects gut health? Not at all — but it’s a powerful first step.
Incorporating more foods for gut health, like prebiotics, probiotics, digestive herbs, fibre, and enzymes, can help ease discomfort and improve overall well-being. Combine that with regular sleep, exercise, smaller meals, and stress management, and you’re well on your way to a happy gut and a healthier you.
Explore the benefits of Spasmopep® Peppermint Oil – a trusted herbal supplement for natural IBS relief and improved digestion.
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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.