An Introduction To Gut Health
- victoria ward
- Jul 16, 2023
- 4 min read
What is Gut Health?
Lets start with some basics- the gut is the gastrointestinal system or GI tract which runs from the mouth, all the way through a series of hollow organs connected via a long tube, terminating at the anus.
The hollow organs are the mouth, oesophagus, stomach, small intestine, large intestine and anus. The digestive system also contains solid organs the liver, pancreas and gallbladder.
The process of digestion begins even before the food enters the system, just the thought of eating triggers enzyme release- just think of a dog watching you eat! This shows the incredible interconnectivity between our bodily systems- the digestive system and nervous system and the feedback loops that so vitally important to health.
What is the Microbiome and Microbiota?
The Microbiome
The microbiome is a community of approximately 100 trillion micro-organisms that live in our gastrointestinal tract or gut. The constituents of this community are not stable and are frequently changing in response to a multitude of factors. This evolution begins during the birthing process where we first encounter external microbes, whether or not we are breastfed may be the next influencing factor and so it continues throughout our lives.
What has recently become apparent is that individuals have very different levels of these microorganisms, originally this was attributed to genetic factors but studies upon sets of identical twins have found such diversity that this has prompted further investigation.
The Microbiota
Microbiota is a term used to describe all the microorganisms and their genetic material that inhabit a particular site, in this case the site is the gastrointestinal tract and all the microbiota together form the community or microbiome. Microbiota can be viruses, bacteria or fungi and at least a thousand species of bacteria contribute to the microbiome. Studies on the numbers of other organisms are currently lacking but as previously discussed the huge and varied microbiota together form a dynamic ecosystem.
Your Gut needs you! Signs and Symptoms of Poor Gut Health
Digestive Problems- indigestion, bloating and flatulence.
Inflammatory bowel diseases- studies have found microbiota to play a key role in the development of IBS
Allergies
General Inflammation- contributing to cardiovascular disease, cancer and diabetes
Hormonal Imbalance
Obesity
Prebiotics, Probiotics and Postbiotics
What are Probiotics?
Probiotics are live bacteria and yeasts considered to be beneficial or ‘friendly’ to the gastrointestinal tract.
These can be taken directly as supplements or incorporated into diet by consuming live yoghurt and fermented foods.
What are Prebiotics?
These substances feed the microbiota in the gut and are gained through dietary intake. They are broken down in the gut and can resist acidity. They have the ability to selectively nourish bacteria, providing energy and helping them grow.
Natural prebiotics are found in many foods, herbs and spices. Foods such as asparagus, beetroot and garlic are all examples of natural prebiotics.
What Are Postbiotics And Synbiotics ?
Postbiotics are metabolites that are the result of prebiotic and probiotic activities such as fermentation. Synbiotics are a combination prebiotics and probiotics together working synergistically.
What Factors Have a Negative Impact on Gut Health?
Drugs- particularly antibiotics which have a profound effect
Smoking- smoking has been found to modify the microbiome
Alcohol- excessive alcohol intake depletes beneficial bacteria and can damage gut lining
Poor diet- a diet lacking in fibre, fruit and vegetables and high in sugar, processed food and bad fats
Five Easy Ways to Improve Gut Health
Eat a wide variety of fruit, vegetables and legumes
Take good quality probiotic supplements
Exercise regularly
Add fermented foods to your diet such as live yogurt, tempeh and kimchi
Choose herbs and spices that will benefit gut health
Top Gut Health Herbs
Ensuring a healthy and varied diet is key to optimal gut health and the promotion of a diverse microbiome. Consuming a broad range of herbs, spices, probiotic foods and supplements will bring further benefits.
Many studies have looked in depth at the benefits of selected medicinal herbs and spices and how their actions affect gut health both generally and in relation to other bodily systems.
The functioning of our microbiome has been found to be linked to our mental wellbeing as it forms part of a communication network which runs between the brain and the gut. This network is known as the microbiome-gut-brain axis (MGBA) which operates via the vagus nerve. The herbs ginseng, schisandra and sage have been found to interact with the microbiota in such a way that aids this MGBA communication.
Garlic has long been associated with improved cardiovascular health and its main active compound allicin has been shown to alter the gut microbiota and improve hardening in the arteries and resultant high blood pressure.
Top Five Herbs and Spices for Gut Health
Turmeric- Curcuma longa
This spice has been extensively studied and found to have many therapeutic benefits due mainly to the antioxidant and anti-inflammatory actions of its main constituent – curcumin. High concentrations of curcumin are found in the gut following oral administration which have been found to regulate and increase microbiota.
Through its activity in the gut, turmeric can impact on brain health having a neuroprotective action on the central nervous system due to influencing MGBA.
2. Garlic- Allium sativum
Garlic is a natural antibiotic, in the gut it acts as a prebiotic favoring the growth of beneficial bacteria. The selectivity of its action suppresses more harmful bacteria
3.Liquorice- Glycyrrhiza glabra
Liquorice also functions as a prebiotic as it regulates acidity in the gut providing the microbiota with more favourable conditions in which to thrive .
4. Slippery Elm- Ulmus rubra
Slippery Elm has a well deserved reputation for improving gut health and has demonstrated effective results in Irritable Bowel Syndrome. Slippery Elm is anti-inflammatory and has a soothing action on gut membranes.
Cinnamon-Cinnamomum zeylanicum
Cinnamon has a longstanding reputation as a warming spice that aids digestion. It protects against inflammatory bowel disease as it reduces inflammation in the gastrointestinal tract.
It has antimicrobial properties that benefit gut health by preventing harmful bacteria from entering the gut.
The Future is bright..
Recent developments in our understanding of the microbiome have highlighted potential therapeutic possibilities for healthcare. We are beginning to view the microbiome as our own in house pharmacy which we can influence by feeding it with the right ingredients.
The microbiome can effectively create its own drugs by processing nutrients from our diet and phyto (plant) chemicals from medicinal herbs and spices.
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