By Emily Perkins
We’re regularly being told to look after our gut health, make sure our microbiome is happy, and microbes are healthy.
But what does gut health actually mean?
To start with, the gut is a complex ecosystem. The microbiome, the collection of microorganisms living in and on the body, is mostly located in the lower gut and colon. Here, trillions of microbes, including bacteria, fungi, and viruses live.
A healthy gut is supported by a diverse microbiome, a well-functioning digestive system, and a strong protective gut lining.
So why is a healthy gut so important?
The gut and brain are closely connected, meaning the gut can influence aspects of mood, appetite and behaviour.
Gut microbes play a role in digestion, immune function, metabolism, and brain activity.
They produce chemical compounds that have the ability to affect brain signalling pathways, including those involving dopamine and serotonin.
There are also sensory cells and neurons within the gut that detect nutrients like sugars, fats, and amino acids. Electrical signals are then sent to the brain and interpreted in ways that can influence motivation and food-seeking.
Another, sometimes slower, way the brain can receive information about hunger or fullness is via hormones that gut cells release and travel into the bloodstream.
Meanwhile, nerves in the gut can detect stretching and fullness, relaying this information to the brain to help regulate appetite.
How can we support our gut health?
The foods we eat are critical to maintaining a healthy gut.
Low-sugar refrigerated fermented foods – think sauerkraut, kimchi, Greek yoghurt and kombucha – can help create and feed a diverse microbiome. Some fermented foods may also help support gut barrier function and influence inflammatory responses.
Look for products labelled as containing live cultures. Refrigerated options are often a good place to start, although not all contain live cultures, and some shelf-stable fermented foods may also retain them.
Fibre-rich foods such as fruits, vegetables, beans, and whole grains can also feed microbes.
If gut microbes are underfed, they may consume the gut’s protective mucus layer and produce less of the substance that helps maintain the gut barrier.
At the same time, it’s worth limiting highly processed foods as they can disrupt the gut’s protective lining and interfere with signalling.
We can even support our gut beyond food by managing stress.
Stress can have a significant impact on the gut. It can alter communication between the gut and brain, disrupt digestion, and change the gut’s chemistry.
Where do we go from here?
A practical way to start supporting your gut health is to make small, gradual and manageable changes to your diet and lifestyle.
Slowly begin to introduce fermented foods and fibre in small servings and build up over time.
Also aim for quality sleep, hydration, social connection, mindfulness and exercise to support overall wellbeing and help manage stress.
Consistency is key. Small, sustainable habits can make a meaningful difference over time.
For more personalised guidance, chat with the team at Phase 1 or Ivanhoe Health Store.
