What you can do to support your gut health
With evolving research on the link between gut health and different potential health issues, there’s no doubt that gut health is a vital aspect of our overall health. Let’s dive a little deeper into what it means to have a healthy gut, and explore all things gut microbiome as well as what it means to have a healthy gut barrier.
What is the gut microbiome?
The gut microbiome plays a really important role in supporting your overall health, from healthy digestion to supporting your immune system, and so much more. The gut microbiome is a collection of microorganisms, including bacteria, viruses and fungi.
It is ever-changing and consists of a balance of friendly, beneficial bacteria and unfavourable bacteria. Good gut bugs are groups of microbes that are associated with good gut health, while not-so-good gut bugs are groups of microbes that are often associated with illness.
How your gut influences your health
The correct balance of microbes living in our gut may be a good marker for gut health, particularly concerning mental wellbeing, immune health and skin health.
- The gut microbiome affects many aspects of mental health through a fascinating pathway called the gut-brain axis: a communication pathway between your gut and your brain that enables them to talk to each other.
- It’s thought that the majority of immune cells live in our gut so it makes sense that good gut bugs play an active role in the development and maintenance of the immune system.
- Research suggests that alterations in the gut microbiome, including low diversity may have an impact on certain skin conditions.
Increased levels of ‘unfavourable bacteria’ in the gut may lead to adverse gastrointestinal symptoms and may have a negative impact on overall health.
Factors that influence your gut health
Diet and lifestyle factors can somewhat impact the gut microbiome, and thus gut health. Ultra processed foods with added sugar and salt may have a negative effect on the gut microbiome, so it’s important to crowd your meals with plant foods that are less processed; think vegetables, legumes, fruits, nuts, seeds and wholegrains. Lifestyle factors such as stress may also affect the gut microbiome, so it’s important to connect with a health professional if you need support.
The importance of your gut barrier
The health of our gut barrier, also known as our intestinal wall, is also an important factor in overall gut health. It comprises epithelial cells that line both the small intestine, and large intestine (the colon). Essentially, the function of this lining is to act as a barrier between the intestines and blood stream.
When the permeability, ‘aka’ integrity of the intestinal wall is compromised, this may allow molecules to pass between the intestines, which may impact overall health. The good news? Supporting a healthy microbiome balance by opting for mostly wholefood will also support a healthy gut lining.
Overall, supporting your gut health may involve improving the balance of bacteria in the gut as well as supporting a healthy intestinal barrier to help keep your gut happy and healthy.
4 tips for having a healthy gut include:
- Supporting the balance of gut microbiome through healthier dietary choices. A probiotic and prebiotic product may also be of added benefit - speak to your health professional if you want some more advice.
- Limiting foods that have an adverse effect on gut health such ultra-processed foods (sometimes foods)
- Managing stress levels
- Support gut health with lifestyle changes and additional products as suggested by your health professional
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Reviewed by the healthylife Advisory Board October 2022.