Natural Ways to Improve Gut Health

An image featuring a healthy digestive system. The image suggests the topic of maintaining a healthy gut microbiome

How does gut bacteria affect your health?

Your gut bacteria can affect your health in many ways. They are a vital part of a healthy digestive system.

A healthy gut can improve your immune system, mood and mental health, and help your body to fight off a host of illnesses and infections. Your gut is home to millions of healthy, harmless yeasts, bacteria and other microbes. These ‘flora’ work together to keep your body functioning as it should. The key to maintaining a healthy gut is to create the conditions that help these healthy bacteria to thrive, so they can kill off any unhealthy bacteria or toxins which can cause long-term health problems.

As you’d imagine, diet plays a vital role in this.

It stands to reason that what you put in your gut will have a significant impact on what goes on in there. Quite simply, if you give your healthy gut flora the right nutrients, they will flourish. If you don't they won't. We’ll talk a bit later in this blog about the things you can do to help develop healthy gut flora. In the meantime, there are a few symptoms to look out for which might indicate that your gut is not functioning as it should.

• Four Signs of an Unhealthy Gut

There are a number of factors that can affect your gut health like high-stress levels, tiredness, taking antibiotics and a diet high in sugar and processed foods.

- Upset stomach
  Stomach issues like bloating, diarrhoea, heartburn and constipation are all signs of an unsettled or unhealthy gut.
- Unintentional weight changes
  Gaining or losing weight without changing your exercise or diet habits can be a sign of an unhappy gut. An imbalanced gut means your body cannot work as well to absorb nutrients and store fat.
- Skin irritation
  Conditions like psoriasis can be related to poor gut health because of the types of bacteria in your gut. Lower amounts of good bacteria can impact the immune system which can lead to skin conditions.
- Food intolerances
  Research suggests that food intolerances can be caused by poor quality of bacteria in the gut which leads to trouble digesting certain foods.

The image suggests the topic of facial steaming for skincare.

• Does gut health affect skin?

One of the downsides of poor gut health is the effect it can have on your skin. Unless you have any underlying health implications, if you eat healthily and stay hydrated, you should be able to maintain healthy-looking skin. Acne, eczema, psoriasis, dry skin and rosacea are all skin conditions which can be brought on by poor gut health.

The primary role of the gut is to break down the food you eat, absorb the nutrients your body needs, and flush out the waste. However, if your gut doesn’t absorb those nutrients effectively, it can have a severe impact on your major organs, including your skin. When your body isn’t getting the nutrition it needs, one of the first places it shows up is the skin, because your body will start to prioritise your other organs.

If you have a nutritional deficiency, your body will send what nutrients it does absorb to your essential organs – like your heart, brain and lungs – first. This can manifest itself in inflammation, spots, redness, dry or flaky skin and a host of other skin conditions.

If you’ve noticed any changes in your skin’s appearance, no matter how subtle or dramatic, it could be a sign there is something amiss in your gut, so it’s worth checking it out. Many problems in the gut can be solved by simply changing your diet and eating healthier, so pay attention to the signs and be more mindful of what you consume.

• Does gut health affect mental health?

The gut makes up a large part of our immune system. It’s not just the place where food goes after it’s been chewed up, digested and broken down; it’s also the main entry point for all the things we need to feel good, calm and healthy. The gut and the brain are connected in several ways. They have a mutually beneficial relationship, where one influences the other - what happens in the brain can affect how we feel in our gut, and vice versa. Research has proven that when people experience chronic stress or trauma, it causes changes to their gut microbiota which can lead to anxiety and depression.

The gut is home to trillions of friendly bacteria which affect how we feel and behave. Therefore, there are many commonalities between digestive disorders and mental health problems such as depression or anxiety. Digestive disorders affect the human body in many ways. They can cause pain, discomfort, and other symptoms, and are often indicative of more serious health issues. These conditions can be debilitating and have a significant impact on your quality of life.

• How to improve gut bacteria health

There are several ways you can improve your gut bacteria health. Most of them require you to make changes to your diet and lifestyle, to boost and maintain your gut health. These include:

• Eat a varied diet

Your gut is home to thousands of different species of bacteria. While they all work together in harmony, each one plays a different role in your health. The more diverse your gut flora is, the healthier it’s likely to be. So, the key to maintaining a diverse gut flora is to eat a rich and varied diet, made up of lots of different types of fruit, veg, proteins and carbohydrates. If you’re concerned your diet is not varied enough to give you the nutrition you need, supplement it with natural, live bacteria.

• Eat fruit, vegetables & legumes

Fruits, vegetables, beans and legumes are packed with essential vitamins, minerals, antioxidants and other essential nutrients which are vital for the maintenance of healthy gut flora. They are also high in fibre, which helps to stimulate the growth of gut bacteria. While all different types of fruit, veg and legumes are good, ones which have proven bacteria-boosting properties include raspberries, peas, artichoke, broccoli, chickpeas, lentils and wholegrains.

• Probiotics

Probiotics play a crucial role in strengthening the body’s digestive and immune systems, to help build your resilience to illness and disease. They can enhance the natural development of healthy bacteria within the gut, while at the same time killing off the more harmful bacteria that can lead to health problems if left unchecked.

• Fermented foods

Bacteria plays a crucial role in the fermentation process, which converts the sugars in food into organic acids which are beneficial to the gut. Yoghurt, kimchi, sauerkraut, kefir and kombucha are all fermented foods which can improve your intestinal bacteria and ease the symptoms of many digestive conditions, including lactose intolerance and irritable bowel syndrome.

• Cut down on sugar and artificial sweeteners

Refined or processed sugar and artificial sweeteners can negatively affect your gut flora because they are stripped of most of their natural nutrients. They can also increase your blood sugar levels which, in turn, can impair your body’s insulin response.

• Prebiotic foods

Prebiotics, such as fibre or complex carbohydrates, promote the growth of beneficial microbes in the gut. They can’t be digested by your body’s cells, but certain species of bacteria in the gut can break them down and use them for fuel.

• Wholegrains

Like prebiotics, wholegrains contain fibre and non-digestible complex carbohydrates which can’t be absorbed in the small intestine. Instead, they make their way to the large intestine where they are broken down by the bacteria that live there

• Plant-based food

While going full vegetarian or vegan is a big lifestyle choice to make, eating more plant-based food can be beneficial to gut health. Plant-based foods promote different types of intestinal bacteria than animal-based foods. Studies have found that vegetarian diets can reduce levels of disease-causing bacteria in obese people, as well as helping to reduce their weight, inflammation and cholesterol levels.

• Polyphenols

Polyphenols are another type of nutrient that human cells find hard to digest, so they make their way into the gut to be broken down by bacteria. They not only help promote healthy and diverse gut flora but can also help reduce blood pressure, cholesterol and oxidative stress. Good sources of polyphenols include cocoa, dark chocolate, red wine, grapes and green tea. They are also found in natural juice blends like Zambroza.

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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.

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How to improve gut health naturally