Chapter 2 - Gut health: How we can optimise it
Now we’ve learned the importance of gut health, let’s discuss how we can support that inner community of microbes.
Chapter 2 - Gut health: How we can optimise it
Non-Diet Factors That Affect Gut Health
Non-diet factors can also affect our gut health and function:
Chronic stress can significantly impact the gut via the two-way gut-brain communication pathway, which may lead to digestive symptoms.
Poor sleep quality can disrupt our gut microbiome. When our gut microbes are tired, they don’t function as effectively.
Stress and fatigue can reduce physical activity, slow down gut motility, and lead to bloating and constipation.
Therefore, a holistic approach - focusing on movement, sleep, and mindfulness - is essential.
The Role of Diet in Gut Health
When it comes to diet, it’s key to add foods that nourish your gut microbiome and support smooth digestion.
Fibre is a critical element for gut health. It passes through the digestive system undigested until it reaches the large intestine, where it serves as fuel for gut microbes
Well-fed microbes enhance gut microbiome health and energise the body. Fibre also reduces bowel cancer risk and promotes proper gut function
Prebiotics
Some fibre-rich foods are rich in prebiotics. Prebiotics essentially serve as food for beneficial gut bacteria promoting a healthy gut environment.
Sources of prebiotics include:
- Fruits
- Vegetables
- Grains
- Nuts
- Legumes
- Herbal teas
A varied diet can provide you with sufficient prebiotics without the need for supplements.
Fibre
So how much fibre do we need to be eating? For general health it's recommended that adults get around 30 grams of dietary fibre each day.
To give your gut micorbes the variety of food they need and to meet your daily fibre needs, aim to eat around 30 diffrerent plant foods in your diet over the course of a week.
A landmark study found that those who consume about 30+ different plants a week tend to have a more diverse gut microbiome than those who eat 10 or fewer varieties. The number 30 may sound daunting, but it is achievable.
Besides fruit and vegetables, plant foods also include:
Nuts
Seeds
Grains
Legumes
Herbs and spices
To summarise, support your gut health by:
Including a variety of plant foods and fibre.
Prioritising your health through:
Sleep
Movement
Stress management