The key fundamentals of gut health

Posted on 12 April, 2017

Have you started drinking kombucha for its gut health promoting properties?

If you have, you can stop.

Of all the things that make a difference to how well your gut functions, kombucha is relatively pointless.

Instead of forcing down a disgusting fermented tea product, in the hope it’s your missing link to wellness, try making some key changes to your diet and reap the long term benefits of optimum gut health.

The gut microbiome

Your gut is packed full of micro-organisms: bacteria, fungi, viruses and protozoa. Like this many: 100,000,000,000,000. It’s so amazing my brain hurts.

The more scientists study the microbiome the more we know about two things:

1. We’re only scraping the surface about how this epic colony of tiny organisms effects our health. It’s highly complex.
2. The key fundamentals of healthy eating ring true when it comes to keeping your microbiome in peak condition.

The most important thing you need to know about this bacterial colony is that it’s highly influenced by your diet. You may think that what you eat only effects you. It doesn’t. It effects those 100,000,000,000,000,000 little fellas down in your large intestine much more than you will ever know. So stop being so selfish. Look after the little guys and they’ll look after you.

Research tells us that just 24 hours on a new dietary pattern can change the composition of your bacterial colonies and in a fantastically researched review, scientists summarised the key dietary predictors of a healthy gut microbiome. So you don’t get a sore brain like me, by trying to read this 17-page sucker, I’ve summarised the key fundamentals of gut health right here! Enjoy!

Go easy on the animal products

There is evidence to show that a high intake of animal protein, particularly from red meat, can decrease colonies of healthy bacteria and increase colonies of unhealthy bacteria putting the host at an increased risk of cardiovascular disease and IBD (Inflammatory Bowel Disease).

Before you go beat your meat-loving other half over the head, it’s important to understand that it’s a high intake of animal protein combined with a low intake of plant-based proteins that makes all the difference. Plant-based proteins (found in peas, lentils, beans, chickpeas and others) actually increase colonies of healthy bacteria, ones that release chemicals called short-chain fatty acids (SCFA). SCFA are awesome for you! They decrease inflammation and do lots of other cool things like help your gut lining stay strong and healthy!

Key take home point:

Red meat is a good source of heme iron, vitamin B12, zinc and protein, so you don’t need to completely cut it out. I would suggest that if you eat large amounts of red meat on most days of the week, then you could do three things to improve your diet:

1. Reduce your portion sizes down to the size of your palm
2. Swap processed meats (salami, sausage, bacon) for unprocessed meats (steak, chops, mince, etc)
3. Reduce your total intake down to 2-4 times per week and see if you can include some vegetarian styles meals into your weekly meal plan instead

More reading: Great sources of protein for vegetarians

Recipe: Vegetarian Pad Thai

Love those unsaturated fats

It’s important to understand that fat rich food contains both types of fats: saturated and unsaturated. We don’t eat them in isolation. However, plant-based foods, are predominantly unsaturated fats (except for coconut oil) and animal based foods are predominantly saturated fats (except for seafood). Evidence suggests that when it comes to your gut bacteria, the healthy colonies like unsaturated fats and these little guys help decrease inflammation and have a positive effect on your cholesterol levels.

This doesn’t mean you can never eat butter or bacon again, however, plant-based fats should be your first choice and will keep your trillions of little residents much healthier! It’s important to note that these conclusions have been made from studies in mice, not humans. My interpretation is to focus on getting your dietary fats from unprocessed or minimally processed foods.

Key take home point:

Try to include foods like avocado, nuts, seeds, extra-virgin olive oil and seafood (tuna, salmon, sardines) as often as you can. Go easy on processed fats like cream, butter, vegetable oils, coconut oil and high fat processed meats like salami and bacon.

More reading: Six ways to include more omega 3 in your diet

Recipe: Salmon and four bean salad

Sugar is better than artificial sweeteners

Now before you rush out for a ‘fully leaded’ Coke, I’ve outlined the dangers of an excessive sugar intake on HerCanberra previously.

The key point I’d like to make here is that swapping a habit of daily soft drink consumption for a habit of daily diet soft-drink consumption is essentially swapping one bad habit for another. Your gut bacteria don’t seem to like the artificial sweeteners and you’d be better off learning to moderate your sugar intake to a level that’s much healthier!

Key take home point:

Focus on reducing your intake of sugars from sugary drinks (cordial, soft drinks, juice), lollies, chocolate, cakes, biscuits, sugar cereals and other snacks or desserts. Don’t worry about the sugar in milk, fruit and vegetables. This is perfectly healthy for you to consume.

More reading: Five low carb sweet treats

All hail fibre, the king of gut health

Fibre is an indigestible nutrient. You don’t have the enzymes to break it down. But that’s ok. It’s not for you. It’s for your gut bacteria. Some types of dietary fibre, known as prebiotics, directly feed and effect the growth of a range of bacterial species that inhabit the gut.

A diet low in prebiotics has been shown to result in a decreased amount of bacteria overall. The poor little guys die off if they don’t have anything to eat!

Including food daily in your diet to boost your healthy gut bacteria include

• Vegetables – aim to include five cups per day
• Fruits – aim to include 2- 3 pieces per day
• Legumes – split peas, lentils, chickpeas, beans
• Whole (unrefined grains) – rye, barley, oats, unrefined wheat

Fibre is also found in nuts, seeds and avocado.

More reading: What is fibre?

Recipe: Lamb and vegetable stew

If you go check out the review, you’ll see that they discuss LOTS of different dietary factors, more than I can cover in today’s article. I have focussed on the key practical elements that you can apply straight away and get the most bang for your buck.

If you need help with establishing a healthy dietary pattern, my team at The Healthy Eating Hub are experts at helping you put healthy eating information into practice in your life! Make an appointment at either Woden or Harrison now.