Expert tips to improve gut health
Has indulging over the holiday season left you feeling tired, bloated and slightly larger around the waist? Experienced dietitian and metabolic health expert, Carly Barlow, takes us to the core of the issue – your gut bacteria.
“Your gut bacteria, or gut microbiome, is a community of trillions of bacteria living in your large intestine which release beneficial substances into your bloodstream that are vital to your health and wellbeing,” Carly explained.
“Most people are surprised to learn that their bloated stomach may be a result of their gut bacteria.”
Like a fingerprint, each person’s microbiota (mix of bacteria) is unique and originally determined by their DNA but is also influenced by diet and lifestyle.
Carly described the process of how eating plant foods helps to feed our good gut bacteria.
“When you eat plant foods, your body can’t break down the part called ‘fibre’ so this is where your gut bacteria take over. When your gut bacteria digest this fibre, they produce beneficial fatty acids which are distributed to every part of your body through your blood,” she said.
“One of the favourable fatty acids is butyrate, which enhances your health in many ways.”
Butyrate helps to improve your gut health by boosting your body’s immune defence system, regulating your blood sugar levels (goodbye sugar cravings) and strengthening the gut mucus lining (no more upset or bloated tummy).
The key to producing butyrate is by consuming foods which contain prebiotics and probiotics, each having their own role to play in the battle for better gut health.
Probiotics are living strains of bacteria that add to the population of good bacteria in your digestive system while prebiotics are specialised plant fibres that act as food for the friendly bacteria, stimulating growth among the pre-existing good bacteria.
“When we eat a diet rich in probiotics, such as yoghurt or fermented foods like kombucha, we are supplying our body with healthy bacteria,” said Carly.
“Think of prebiotics as the soil that will help the bacteria survive. Without a fuel source, the good bacteria will simply move on and won’t colonise the gut. Prebiotics are found in high-fibre foods such as onion, garlic, leeks, asparagus and the supplement inulin.
“Probiotics and prebiotics both work together to make the beneficial butyrate.”
Simple tips to promote good gut bacteria
- Eat a variety of plant foods – aim for 30 different plant foods per week including vegetables, fruits, nuts and seeds.
- Add some prebiotic-rich foods to your breakfast – such as combining asparagus with eggs or chopped onion and garlic with tomatoes.
- Eat yoghurt filled with beneficial probiotics – look for the words ‘live active cultures’ or ‘lactobacillus’ which are friendly bacteria and choose a brand with low sugar and high protein for added health benefits.
