From popping a probiotic to de-stressing, here’s how to improve the health of your gut
It weighs more than your brain and can affect everything from your mood to your skin, so here’s how to listen to what your stomach’s really telling you
Discussing your toilet habits might once have seemed rude, but we’ve become a nation that loves documenting our digestion and its side effects.
“Books, documentaries and podcasts on gut health have really brought it to the forefront,” says Natalie Lamb, nutritional advisor at Bio-Kult. “People are definitely more open to talking about their tummy troubles, and that’s made it less taboo.”
It’s not breaking news that the gut may hold the key to good health. In ancient Greece, Hippocrates reckoned it was the organ where all disease began, and now we have science to back it up.
With almost 70 percent of your immune system cells housed there, everything from insomnia, bad skin, mood swings, joint pain and weight fluctuations can signal that your insides are struggling.
Add daily stress, a poor diet, alcohol, food allergies or lack of sleep, sunshine or exercise, and it’s no wonder your gut microbiome (AKA the bacteria) isn’t happy. “Even actions like not chewing food thoroughly or eating on the go can impact your gut health,” reveals Eve Kalinik, nutritional therapist and author of Be Good To Your Gut.
As if that wasn’t bad enough, some medicine can actually make things worse. After lifestyle, antibiotics are the biggest saboteurs of gut health. Simon Gaisford, professor of pharmaceutics at UCL, says just a single dose can cause a “significant reduction in the diversity of the gut microbiome.”
That’s why in France doctors often prescribe a course of probiotics alongside antibiotics to ensure bacterial equilibrium. Here’s what you need to do to strengthen your insides and achieve gut harmony…
Pop a probiotic
Working like a support system for your gut, probiotics are live, beneficial bacteria that can heal the gut lining and aid digestion.
“They’re effective because they produce lactic acid, which has two effects. Firstly, it lowers the pH level of the immediate environment, which has been shown to reduce disease-causing pathogens. Secondly, lactic acid helps the good bacteria flourish,” says Simon.
But not all probiotics are created equal. For a start, they need to be stable and able to survive the harsh acidic environment of the stomach. That’s why there’s speculation about the best way to ingest them.
MOST READ IN FABULOUS
Liquid products can get to work straight away without getting caught up in the digestive process, unlike tablets. They’ve also been found to endure stomach acid better and that’s why you’ll often find them in yoghurts.
However, an independent study by King’s College London found water-based formula Symprove worked the best at getting the live bacteria to your gut. “It’s the probiotic formula that I always recommend to my patients,” says Dr Rangan Chatterjee, GP and founder of The 4 Pillar Plan.
Whether you choose liquid or tablets, it’s worth noting that neither will be labelled using the word “probiotic” due to EU legislation, but look for terms like “mircobiotics” and “live bacteria” and you’re winning.
FYI
The gut has its own nervous system, which it uses to communicate with the brain.
Our guts contain around 2kg of microbes (the brain only weighs 1.5kg).
Gut flora has the metabolic capacity of the liver.
The number of microbes in our bodies is thought to be parallel to the amount of cells we have.
Brush your teeth better
There are over 600 bacterial species inside your mouth (gross!) and if they become imbalanced, it can lead to problems such as gum disease and halitosis.
Not looking after your teeth properly with good brushing and flossing can mean bad bacteria are allowed to overtake the good, causing inflammation in your mouth.
This can then weaken the barrier between the oral membrane and the bloodstream and allow bacteria to travel to other parts of the body, especially the gut. So scientists are now beginning to investigate using probiotics to treat oral infections.
Choose microbiome-boosting meals
What you eat will influence whether your gut gets a gold star in digestion, but as everyone’s gut blueprint is different, there’s no one-size-fits-all food plan.
However, many people don’t get enough fibre in their diet. “A lack of fibre can have a detrimental effect on the gut microbiome as microbes feed on it and need it to flourish. This means you need to eat plenty of fruit and vegetables,” says Eve.
“However, if you’ve been diagnosed with a digestive condition, upping your fibre could end up feeding the bacteria that’s behind the bloating and cramping. It’s why you should always see a trained practitioner for advice on what may be best for your gut.”
If you are going down the fibre route, pile your plate with broccoli, leeks, onions, garlic, artichokes and mushrooms as they all quell inflammation. And oats, which are full of resistant starch that’s harder to digest, encourage healthy bowel movements.
Try a side of fermented foods too, as they feed the good bacteria in your gut – kefir, sauerkraut, kimchi and kombucha are all good. Though be wary if you suffer from IBS, as they can cause bloating.
De-stress and savour your sleep
Even one short period of stress can knock your gut out of kilter for weeks, as it can halt the production of digestive enzymes. So even if you’re no longer feeling stressed, your gut health could still remain disrupted.
Add the recent research that shows a poor gut microbiome may impair melatonin (sleep hormone) secretion and absorption, and the reason you can’t drift off might be down to your belly and not an overactive brain.
Probiotic Powerhouses
Symprove, £79 for a four-week course
Designed to recalibrate your gut in 12 weeks, knock back this multi-strain liquid each day pre-brekkie to help those unhappy gut symptoms subside.
Bio-Kult Advanced Multi-strain Formula, £9.25 for 30 capsules
The freeze-dried, friendly bacteria are coated with a protective layer to protect them from stomach acids. Take with food and drink to unleash the probiotic powers.
Udo’s Choice Super8 Hi-Count Microbiotics, £25.99 for 30 capsules
Formulated with eight strands of bacteria, these support the immune system and balance bowel flora.
Get Tested
Don’t like just going off gut feeling? The Atlas Microbiome test, £139, will reveal what bacteria you have, how they process vitamins and what food will help your tummy ().
- Illustration: Eiko Ojala
- Stockists: Bio-Kult (), Symprove (), Udo’s Choice ()