Gut Health Principals - healthy habits for a healthy gut

The health of the digestive system says a lot about the health of the body on the whole, and I believe restoring gut health is the first step in achieving optimum health. And in saying that, it astounds me that almost every patient I see would describe some sort of digestive symptoms or dysfunction. Because of this, I have a burning passion for all things gut health, and over the years have compiled some key principals towards gaining healthy gut function which I share with you below.  

Supplements When and how to use specific supplements to enhance/treat gut issues

• Digestive Enzymes – If suffering intense pain and bloating shortly after your meal indicates that you may be suffering from low stomach acid, and/or low digestive enzymes. When this happens foods aren’t breaking down as quickly, and sitting in the gut too long, where they begin to ferment and create gasses that lead to bloating and discomfort. This product boosts your levels of digestive enzymes, and therefore you breakdown food more effectively. Consume them alongside each main meal.

 

• Probiotics – having a thriving bacterial colony is essential for all things gut, and immune related. Probiotics can assist with proper digestive function, reduce abdominal pain and discomfort, reduce symptoms of IBS, improve immunity and much more. A good high strength, broad spectrum probiotic is a great addition to a protocol, and essential following on from antibiotic use too

 

• Saccharomyces Boulardii – Commonly referred to as SB, this is a strain of yeast that doesn’t actually reside in our gut, but does wonderful things for the general health and wellbeing of the gut. I like to think of it as the groundskeeper of the gut, it ensures our production of mucous on the gut lining is adequate, and also prevents “bad bugs” from moving in and taking over the gut. This is a great option to begin taking before heading away on holidays, or when gastro is circulating, when taking antibiotics, as well as in any gut healing protocol.

 
 Dietary Adjustments 

• Vegetables/Plant based foods – fibre is critical for your gut health to thrive, gut bacteria feeds on fibre from plant foods, and as they digest these foods they release compounds that enhance our health, as well as assisting in normal bowel function and stools. 50% or more of each plate should be dedicated to plant foods.

TIPS for boosting fibre:

BREAKFAST – when having a smoothie add some veggies; spinach, cucumber, herbs for example. If having eggs also ensure there are some veggies alongside, asparagus, spinach, tomato for example. If having some porridge, boost it with some crushed nuts and seeds; almonds, pumpkin seeds, LSA or chia seeds for example.

LUNCH – If having meat and salad, ensure 50 – 70% of the plate is salad, and the meat serve is just the size of the palm of your hand

DINNER – same tips above, follow the protein guidelines below, schedule in 1-2 vegetarian meals per week into your meal prep  to boost plant food intake

• Remove key irritants - Food intolerances can be present with any food, but there are certain foods that are known to cause issues in most patients with gut imbalances, and these are Gluten and Dairy. They are both inflammatory foods, gluten consumption results in the release of a protein called "Zonulin" which causes permeability in the gut, and most adults cannot digest dairy effectively due to the lack of the enzyme lactase. Almost everybody feels better digestively without these in their day to day diet. 

• Proteins – If red meat is a dominant protein, this can be problematic for digestion, it is extremely hard to breakdown and digest, and can cause the entire system to be sluggish. Tweak your proteins so you are having the more lean options more often, as a general rule – the smaller the animal, the more regularly it can be consumed e.g. eggs, fish and chicken more often, lamb and beef less often (red meat twice a week maximum).

 

• Fluids –

WATER – The only essential beverage for us to consume. It is important to note that we create 1.5 litres of stomach acid each day, we do absorb some water from our foods, but we want to ensure water intake is never lower than 1.5 litres, ideally 2L and more, for assessing how much water kids need a baseline measurement of water is 30ml per kilogram of body weight, when we lose sweat we need even more water over and above that. Dehydration is likely to cause sluggish digestion and lead to constipation.

ALCOHOL – For the adults it is important to know that this can negatively effect your gut (and many areas of your health). It reduces beneficial bacteria, causes inflammation in the gut, and causes leaky gut. Begin with being mindful of the days following alcohol consumption how your digestive system behaves, then take notice of the weeks that you don’t consume as much alcohol and see how it behaves. If you can see a direct relationship, it will be very helpful in you creating a more healthy relationship with alcohol.

COFFEE/CAFFEINE – Is a stimulant, and increases bowel motility, this effects digestion as it can increase the rate at which food moves through the gut, and therefore it may not be digested effectively which ranges in a whole host of gut symptoms, especially bloating and “IBS” type bowel motions, either urgent and loose, or for some people it can constipate them. Be aware of how your gut feels immediately after caffeine, it is different for everyone. But my suggestion is avoiding caffeine 2 hours before or after meals.

• Sugar/Additives/Preservatives – these are all problematic to gut bacteria, reducing the numbers of beneficial bacteria and increasing the numbers of harmful bacteria. They also cause inflammation on the gut lining, and therefore effect how we breakdown and absorb nutrients from our foods.

TIPS -avoid added sugar to meals/in packaged foods, safe sugars are raw honey, pure maple syrup, plant based sugar replacements such as stevia, monk fruit syrup and occasional rice malt syrup or coconut sugar.
Read your food labels on packaged foods and avoid as much as possible foods that contain any numbers in the ingredients listing – our body only knows how to digest nutrients from whole foods, we do not have the enzymes to break down additives and preservatives and therefore they are treated like a toxin, while also causing irritation in the digestive tract.

• Eating Habits – the way we eat our food impacts greatly on our body, as much as what we are eating. Follow these dining tips to enhance your digestive power-

1. Avoid water with your meals, finish consuming 30 minutes before a meal, and begin 30 minutes after a meal so that you don’t dilute your stomach acid
2. CHEW CHEW CHEW your food, until it is no longer recognisable, put your cutlery down between mouthfuls to avoid shovelling too much food to quickly into your gut, and allow yourself to chew properly before swallowing
3. Avoid eating with distractions so you are eating mindfully and slowly, avoid computer/phone/television while eating
4. Avoid grazing, you should allow 3 hours between meals and snacks, this allows your body to restore stomach acid and ensure food has moved through the stomach before the next meal enters. Hearing your stomach rumble is a good sign!
5. As much as life allows ensure that most of your food is consumed while the sun is up, avoid eating too long after the sun has set as our digestive system essentially “goes to sleep”, allow a 12 hour fast overnight e.g. if dinner was at 7pm – avoid eating until 7am.

 
 
Therapeutic foods These are dietary secret weapons that enhance gut bacteria, especially lactobacillus strains and increase stomach acid and digestive enzymes

• Fermented food  One of my favourite healing foods! Fermented foods both increase our digestive breakdown of foods, and they are especially rich in lactobacillus strains, it has been shown that people who consume regular fermented foods have greater numbers of these bacteria in their gut, and thus a stronger immune system and digestion.

1. Coconut yoghurt – added to breakfast, or added to smoothies, it also makes a great “dessert” alongside fresh fruit. You can purchase it from either supermarket, cocobella, nudie and coyo are all good brands.
2. Kombucha – can be served as a refreshing drink, or alcohol substitute as it is fizzy, and resembles a soft drink, but with far greater health benefits. You can make this at home, which is really easy once you get the hang of it, but I suggest purchasing it first and see how you go, Supermarkets now stock it, good health stores and whole foods cafes such as Empire6714 sells the best option in Karratha.
3. Kefir – This comes in 2 types, milk kefir (which is like a runny yoghurt), and water kefir (which is similar to kombucha and is a fizzy style drink). Again these are easily made at home, but you can purchase from good health stores/grocers, and Empire6714 in Karratha to trial at home first
4. Sauerkraut – Fermented vegetables, usually cabbage (but I always add other ingredients!), you can add small amounts through salads, or put into sandwiches and wraps to get them used to it first. I recently put a how to video on my Instagram page if you wish to try making it at home (you’ll find me at 3elements_health on Instagram)

 

• Stewed apple

Again I posted this on my Instagram recently, but it is SUCH a powerful food that I believe it should almost have a prescription hehe. It reduces inflammation in the gut, it feeds gut bacteria, its antioxidants enhance our immune cells and so much more! Consuming this daily does wonders for gut health.
How to:
Cut and core 5 apples, and cut them into cubes, and place them in a saucepan, add 2 teaspoons of cinnamon, 1/3 C sultanas or raisins and ½ a cup of water. Place the lid half on, and simmer for around 15 minutes or until tender.
They will last 5 days in the fridge once made, and are freezer friendly.
 
 Pathology Testing
If you are ready to get to the bottom of your chronic gut health issues once and for all, then pathology testing is an essential tool, this will tell us exactly what is going on in your gut and where the imbalances truly lie, and therefore exactly what we need to do to heal it over and above these principals.
At 3 Elements Health we offer a wide range of Gut Health pathology testing, including Microbiome Mapping and Comprehensive stool analysis. Get in touch today!

Make an Appointment