Nutritionist Tracey Randell explains what it really means to have a healthy gut and suggests seven ways to improve your gut health
words Tracey Randell
Scientists have discovered that the trillions of bacteria in our gastrointestinal tract don’t just process the food we eat. These bacteria help our body maintain balance and stay healthy. But, what does it mean to have ‘good gut health’? What does it feel like and what can we do to improve it?
What is the gut microbiome?
Your gut is home to trillions of bacteria, viruses, yeasts and other microorganisms, which are known as your gut microbiota. Emerging research suggests the microbiota, along with its collection of genomes – together referred to as the microbiome – may well influence your health as much as your own inherited genes do.
Each of us has a unique microbiome, with the diversity and abundance of the flora influencing our general health. Often, a reduced diversity in gut flora is seen in people with certain conditions, such as irritable bowel syndrome (IBS). Everything we eat and drink influences our delicate internal gut ecosystem. How we manage stress, how much or little we exercise, the medications we take and even our genetics may all have an impact. In turn, our gut health influences the following:
• Immunity– our microbiome plays a role in regulating our immune system. Alterations in gut bacteria may lead to autoimmune disorders and raised levels of inflammation.
• Brain health – Gut cells and the microbiome produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which may influence your mood.
• Nutrient absorption – the gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, including the B group of vitamins, are important producers of energy, and also play a role in regulating our metabolism and mood.
How do I know if my gut is unhealthy?
There are a number of signs that may suggest this, including one or more of the following:
• Upset stomach – processing food and eliminating waste challenge an unhealthy gut. Symptoms may include excessive flatulence, bloating, constipation and diarrhoea.
• Unintentional weight changes – an unhealthy gut impairs regulation of blood sugar, absorption of nutrients and storage of fat, which may result in unintentional weight changes in some people.
• Skin irritation– some studies suggest that gut inflammation may contribute to skin irritation and conditions such as eczema by causing ‘leaking’
