How to improve gut health: Doctor-approved guide

Why is gut health important?

What are the symptoms of an unhealthy gut?

• Digestive complications include symptoms such as bloating, gas, diarrhea, constipation, and heartburn.  
• Inability to properly digest specific foods, resulting in discomfort.  
• Fatigue or disturbances in sleep patterns can arise from compromised gut health. These can lead to interruptions in serotonin production and affect the quality of sleep.  
• A weakened immune system due to recurrent illnesses or infections.  
• Skin conditions, including acne, eczema, and other inflammatory disorders, may also be linked to gut health.  
• Fluctuations in mood, anxiety, depression, and irritability, have been correlated with the gut-brain axis 
• Unexplained weight fluctuations may occur, making it difficult for individuals to gain or lose weight despite maintaining a consistent diet and exercise regimen. 

How do I increase my gut health?

1. Diet: A well-balanced diet is essential for maintaining gut health. It is advisable to consume a diverse range of fibre-rich foods, including fruits, vegetables, whole grains, and legumes. Additionally, the incorporation of fermented foods such as yogurt, kimchi, and sauerkraut can enhance probiotic levels. It is important to avoid processed foods, excessive sugars, and certain artificial sweeteners to benefit gut health. 
2. Stress management: Chronic stress has a detrimental effect on gut health. It is recommended to mitigate stress through techniques such as meditation, mindfulness, yoga, or deep breathing exercises. 
3. Exercise: Engaging in regular physical activity is vital for sustaining a healthy microbiome. A minimum of 30 minutes of moderate exercise each day is recommended to promote optimal gut function and overall well-being. 
4. Sleep: Sufficient sleep is necessary for gut health. Prioritising 7 to 8 hours of quality sleep each night aids in regulating the gut-brain connection and supports efficient digestion. 
5. Probiotics and prebiotics: Probiotic supplements can be beneficial in certain situations, such as after antibiotic use or for specific gut conditions. However, not all probiotics are effective for everyone.  Furthermore, including prebiotic-rich foods, such as garlic, onions, bananas, and asparagus, in the diet can nourish beneficial bacteria. 
6. Hydration: Maintaining proper hydration is vital for effective digestion and gut function. It is advisable to consume an adequate amount of water throughout the day to facilitate the smooth operation of the digestive system. 
7. Antibiotic use: Antibiotics should be utilised only when prescribed and deemed necessary, as they have the potential to disrupt the balance of beneficial bacteria in the gut. It is essential to adhere to medical advice and consider supporting recovery with probiotics if indicated. 
8. Limit alcohol consumption: Consuming excessive quantities of alcohol can adversely affect the gut lining and disrupt the equilibrium of gut microbiota. Therefore, practising moderation is essential for preserving a healthy microbiome.   
9. Consume smaller meals: Overeating can place undue stress on the digestive system and lead to discomfort. It is advisable to choose smaller, balanced meals distributed throughout the day to facilitate optimal digestive function and promote effective nutrient absorption.   
10. Listen to your body: It is important to remain attentive to any food sensitivities or intolerances, as these can have adverse effects on gut health. If certain foods, such as dairy, gluten, or spicy items, induce discomfort, it is prudent to eliminate them from the diet and seek medical help whenever necessary. 

Foods to try

1. Fiber-rich foods: Fiber-rich foods are vital for maintaining a healthy gastrointestinal system, as they facilitate the digestive process and nourish beneficial bacteria. It is advisable to include fruits such as apples, pears, berries, oranges, and vegetables including broccoli, spinach, kale, carrots, and artichokes in one's diet. Whole grains, such as oats, quinoa, brown rice, and whole wheat bread are excellent sources of dietary fibre. 
2. Fermented foods: Fermented foods contain a high concentration of probiotics, which are essential for sustaining a balanced gut microbiome. One should incorporate yogurt with live cultures, kimchi, sauerkraut, and naturally fermented pickles into their meals. Furthermore, beverages such as kefir and kombucha can be valuable additions to one's diet due to their probiotic content. 
3. Prebiotics: Prebiotic foods play a significant role in nourishing the beneficial bacteria present in the gut. It is recommended to include garlic, onions, leeks, and asparagus in everyday meals. Other favourable options consist of bananas, apples, and Jerusalem artichokes, along with legumes such as lentils and chickpeas. 
4. Healthy fats: Healthy fats contribute positively to gut health and overall digestive function. Incorporating olive oil, avocado, and fatty fish such as salmon and mackerel into meals can be beneficial. Nuts and seeds, including walnuts, chia seeds, and flaxseeds, are also commendable sources of healthy fats. 
5. Herbs and spices: Certain herbs and spices can enhance digestion and support gut health. The inclusion of ginger, turmeric, and peppermint in cooking or tea may yield digestive benefits. 

When should I see my doctor?

Where to get help

1. GP: It is advisable to commence your healthcare journey by consulting your GP or a telehealth doctor. They can evaluate your symptoms comprehensively, issue referrals to appropriate specialists, and assist in managing any underlying health conditions. by giving online scripts. 
2. Gastroenterologist: A gastroenterologist possesses the expertise necessary to diagnose and treat various disorders affecting the digestive system, including irritable bowel syndrome (IBS), Crohn’s disease, and ulcers. You will need to consult a GP first for the specialist referral.  
3. Registered dietitian (RD): A registered dietitian can assist in formulating a tailored nutrition plan aimed at enhancing digestive health. This professional will provide guidance on optimal food selections, as well as the use of probiotics and prebiotics. You will need to consult a GP first for the specialist referral. 
4. Mental health professional: Given the established connection between mental health and gastrointestinal function, engaging with a therapist or counsellor may be beneficial in addressing stress or anxiety that impacts digestive health. Opt for bulk-billed mental health care plan to start your mental health journey.