Maintaining a healthy gut helps more than just your digestive system and intake of nutrients. It can play a fundamental role in your overall health and wellbeing – both physical and mental. We find out more about probiotic benefits, healthy gut food and other tips on digestive health from family physician and lifestyle medicine doctor, DR TASHIYA MIRANDO.
Why is maintaining a healthy gut biome important?
Our bodies consist of trillions of microorganisms like bacteria, viruses and fungi, with the majority of these sitting in our intestines. A healthy gut isn’t just about good digestion; it involves looking at the gut’s relationship with other chronic diseases. Our gut microbiome is in a unique position to manage our metabolic function, including the conversation between the gut and brain.
Ever heard the phrase, “You are what you eat”? I personally now think twice when sitting down for a meal!
What dietary and lifestyle changes can improve gut health?
A poor diet is one that isn’t providing us with the nourishment our body needs to be at its healthiest. It’s also typically high in salt, sugar and saturated fat. A lack of knowledge and access to fresh whole-food products can contribute to an unhealthy diet and poor gut health.
As a start, avoid ultra-processed products that can damage the gut. Instead, focus on improving the diversity of what is being eaten and include healthy gut food with probiotic benefits. Professor Tim Spector, a leading epidemiologist and co-founder of ZOE.com, advises that we should eat 30 different plants a week – these include fruits, vegetables, grains, seeds, nuts, spices and herbs. Eating well does not need to be expensive, but it can take a shift in mindset.
Also, make sure to hydrate well, and stop eating when you are 80 percent full.
What are some of the most common issues that result from poor gut health?
Diseases can range from digestive conditions (like irritable and inflammatory bowel disease) and cancers to autoimmune disorders like thyroid disease and diabetes, weight gain and obesity, heart disease, and mental health difficulties. Symptoms of poor gut health can also be nonspecific and include fatigue, poor sleep, skin rashes, food cravings and even mood changes.
What recommendations do you have for patients with gut-related issues?
Keep a symptom diary – you know your body better than anyone else.
Are there any triggers?
Stress can be a big one. See your healthcare provider for a comprehensive lifestyle medicine assessment and consider relevant tests including a stool analysis. If it’s relevant to you, consider a low-FODMAP diet for a limited period, whilst keeping a symptom diary with close monitoring by your healthcare provider.
How do prebiotics and probiotic benefits work to promote a healthy gut?
Probiotics are live strains of bacteria taken to directly increase your healthy gut microbiome and are found in yoghurt, probiotic drinks and supplements. You can also remember Professor Tim Spector’s 4K’s – kefir, kombucha, (sauer)kraut and kimchi. Research shows that probiotics are important when your gut microbiome is out of balance. For example, after a course of antibiotics or diarrhoea, your gut can take up to six to eight weeks to heal, making probiotic benefits all the more important.
Prebiotic food feeds the existing microbiome so they can thrive and work effectively. These include healthy gut food like fruits, vegetables and legumes, as well as some nuts, wheat and tea. Fibre is what’s important here, so we should also aim for 30g a day.
Dr Tash Mirando is a UK-trained family physician based at Osler Health’s Raffles Hotel Arcade clinic. She is accredited by the International Board of Lifestyle Medicine and supports many patients with their gut health. osler-health.com
This article first appeared in the March 2024 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!
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