Avoid these common gut health mistakes for a happier gut
Maintaining good gut health is often the key to overall well-being, but sometimes, in our enthusiasm to optimise our digestive system, we can make some missteps. Let's explore one of the most common mistakes people make in their quest for better gut health and delve into the importance of nurturing our gut microbes the right way.
The More Is Better Fallacy
When it comes to gut health, many people fall into the trap of thinking that more is better. Whether it's loading up on probiotic supplements or consuming copious amounts of fermented foods like kombucha and sauerkraut, the belief that overindulgence equates to better gut health can lead to unnecessary measures.
In reality, if you don't have any specific digestive issues, you likely don't need probiotic supplements. Similarly, you don't need to overconsume fermented foods to maintain a healthy gut. Keeping it simple by incorporating a variety of plant-based foods into your diet and consuming small amounts of fermented foods daily can often suffice. Moreover, focusing on prebiotics—found abundantly in plant-based whole foods—can be more beneficial than solely relying on probiotics.
If you do have intolerances or specific dietary concerns… seeking advice from a qualified professional such as an Accredited Practising Dietitian (APD) specialising in gut health is crucial.
The Gut's Role in Overall Health
The gut plays a pivotal role in our overall health, influencing everything from digestion to immune function and mood regulation. Poor gut health can manifest in various symptoms, including abdominal discomfort, irregular bowel movements, low energy, and even skin issues.
Long-term neglect of gut health can also increase the risk of developing certain diseases such as chronic constipation, diverticular disease, and colorectal cancer. Conditions like Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), and Coeliac Disease can significantly impact daily life but can often be managed through dietary and lifestyle interventions aimed at improving the guts integrity.
Irritable Bowel Syndrome (IBS) is a common condition, which is caused by alterations occurring between the gut and the brain. It consists of symptoms including abdominal pain and changes in stool frequency and/or consistency. It affects around 1 in 5 Australians. Although IBS does not have a known cure, symptoms can be significantly improved and managed via eliminating certain triggers, including FODMAPs and fatty foods.
Gastro-oesophageal-reflux-disease (GORD), commonly referred to as chronic reflux or heartburn, occurs when acid from the stomach leaks into the oesophagus (food pipe). This can cause a severe burning sensation, and if not managed over time can result in ulcers, strictures and may even cause pre-cancerous cells. By eliminating trigger foods like alcohol, spicy foods, caffeine and fatty foods, you may be able to ameliorate or significantly reduce the severity of your reflux.
Coeliac Disease is a condition caused by an abnormal immune response to gluten; a protein found in wheat, rye and barley (and sometimes oats). If someone with coeliac disease consumes gluten, the villi in their small intestine will become damaged, inflamed and flattened. This results in a number of symptoms and affects the absorption of certain nutrients. By following a strict gluten-free diet, the villi in the intestinal tract will heal, symptoms will likely go away and nutrient absorption will return to normal.
If you think you might have one of the above conditions, see your GP and Dietitian for individualised investigations and advise.
What can you eat for general gut health?
When it comes to promoting gut health through diet, a plant-based approach rich in fibre is key. Here are a few standout foods that can support a healthy gut:
Oats - loaded with soluble fibre known as beta-glucan, oats serve as a prebiotic, fueling the growth of beneficial gut bacteria.
Black Beans - protein-rich and packed with prebiotics, black beans are an excellent choice for gut health.
Walnuts - high in fibre and a good source of (plant-based) omega-3 fatty acids, walnuts possess anti-inflammatory properties that can benefit gut health.
Chia seeds - rich in fibre and other essential nutrients like calcium, chia seeds can aid in digestion and promote regular bowel movements.
Broccoli - this cruciferous vegetable contains fermentable carbohydrates that stimulate the production of beneficial fatty acids, supporting gut health and reducing inflammation.
Conclusion
Maintaining good gut health is essential for overall well-being, but it's important to avoid common pitfalls like overindulging in supplements or fermented foods. Instead, focus on a balanced diet rich in fibre and diverse plant-based foods to support a healthy gut microbiome. By prioritising gut health, you can enjoy improved digestion, enhanced immune function, and better overall health and vitality.
Note, the above advise is educational only and not individualised to your specific needs. Check in with your Dietitian if you have any gut concerns.
