6 Important Tips for Better Gut Health

For individuals who are looking to improving their gut health and immune system naturally, the most important element is to keep a healthy balance in your gut microbiome. Gut microbiome, formally known as gut flora, is the living population of microbes in the human intestine. Types of microbes include; bacteria, fungi, protozoa and viruses, some of which are good and some of which are bad.

The microbiome diversity is how we measure our overall gut health. Generally speaking, if we have a high diversity, this will reflect a healthy gut and if we have a low diversity, this suggests poor gut health. There is a strong link between gut health and overall health, including immune system as well as brain fog or clarity.

Below are 6 easy and simple tips that you can implement to improve your gut health and everyday wellbeing.

1. Fibre – are you getting enough?

The fastest and easiest way to increase the diversity of your gut microbiome is by eating sufficient amounts of fibre. Both females and males should aim to consume at least 28g-38g of fibre per day. Foods high in fibre include fruits, vegetables, nuts, seeds, wholegrain cereals, legumes and pulses. Aim to switch up your fruits and vegetables depending on the season and try to eat different sources of wholegrains throughout your day. These include rolled oats, rice, quinoa and high fibre cereals. When it comes to fruit and vegetables, remember that if you juice them, you do not get the fibre so try eat them whole for the synergistic benefits of the whole food.

2. Balance is key

The human microbiome consists of fibre and protein digesting microbes. Fibre digesting microbiomes are important to maintain a healthy immune and we want to promote more of these as they produce short-chain fatty acids, which sustain the gut barrier and help promote healthy function in the gut cells. High protein diets tend to change the way the microbiome is made up, as there is a high level of protein digesting microbes. This, therefore, can produce an inflammatory effect and cause problems to your overall gut health. Aiming to have a diet high in fibre and a moderate intake of low fat protein foods is highly recommended and ensures a healthy balance in your gut.

3. Keeping saturated fats to a minimum

The bacteria “bilophila wadsworthia” is a common microbe in the human gut but at elevated levels could cause problems. High levels of these bacteria are common in individuals who have diets high in saturated fats. Reducing the consumption of foods high in saturated fats may decrease the levels of this bacteria improving the balance in your gut. It is recommended that saturated fats should provide the average human approximately 10% of their total energy intake per day, which is about 24grams for the average adult.

4. Limiting the consumption of artificial sweeteners

Artificial sweeteners commonly present in “diet / low sugar” foods, including diet soft drinks and your typical weight loss foods, were implemented into these foods as a sugar substitute attempting to help manage health related diseases such as diabetes and obesity, however, research has been conducted to suggest that these have indeed performed to the contrary. Studies show that the consumption of artificial sweeteners can affect the gut microbiome makeup of humans, which may cause a negative impact of the metabolism of glucose within the human body. It has also been associated to increased weight gain and calorie intake.

5. Try fermented foods

Fermented foods contain probiotics as well as prebiotic bacteria and fibres that help boost the gut microbiome. Examples of fermented foods, which you may implement into your diet, include kimchi, sauerkraut, kefir and kombucha. Note; there is limited scientific research regarding the impact of fermented foods on the gut microbiome so please be cautious before implementing such foods to your diet.

6. Collagen

For good gut microbiome to flourish, you need a healthy gut lining. Collagen could play a role in strengthening the gut lining which provides for a healthy base for gut microbiome. A good source of collagen, combined with healthy protein is ideal to rebuild gut lining as well as provide the essential building blocks from protein. Try P92 Collagen and Peanut Butter Protein

References

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Metabolic endotoxemia initiates obesity and insulin resistance.

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Dietary-fat-induced taurocholic acid promotes pathobiont expansion and colitis in mice.

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The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.

PLOS one, 12(6), e0178426 (2017). Doi: 10.1371/journal.pone.0178426