Often referred to as the body's "second brain," our gut plays a pivotal role in maintaining and promoting health. From cognitive clarity to radiant skin, and a robust immune response, many of the body's functions can be traced back to the state of our gut. The reason? An intricate ecosystem of microbes, known as the gut microbiota, resides in our large intestine.
Elevate your diet with fermented foods
Fermented foods undoubtedly top the list of foods which can benefit our health. Many of us are familiar with popular fermented foods like kimchi, kefir, sauerkraut, and kombucha. However, other foods such as miso, natto, and most cheeses (like parmesan) count. These foods are brimming with friendly live bacteria that can boost the population of beneficial microbes in our gut. It is important to note, however, that not all fermented foods contain live microbes. For example, sourdough bread as these microbes are killed during baking.
If you've yet to try fermented foods, bear in mind that they can be an acquired taste. If you're new to the world of fermented foods, I encourage you to give them a go with an open mind. Incorporating them into your weekly diet can notably enhance the diversity of your gut microbiome, and a diverse microbiome is synonymous with a healthy gut (1).
If you’re unsure how to include fermented foods in your diet, here are some ideas:
- Add a tablespoon of yoghurt kefir to your morning porridge or overnight oats.
- Upgrade sandwiches by adding a spoonful of sauerkraut. Its tangy flavour can complement most meats and cheese, and even elevate a veggie sandwich.
- Add depth of flavour to soups by adding a tablespoon of miso paste into your vegetable or chicken soups, for a richer umami taste.
- Swap an alcoholic drink for a kombucha to add some gut-friendly goodness to your night out.
- Kimchi can be enjoyed as a standalone side dish, whether you’re having grilled chicken, a stir-fry, or noodle dishes, a serving of kimchi adds a spicy and tangy kick.
The potent power of polyphenol-rich foods
Polyphenols are a broad group of naturally occurring compounds found predominantly in plant foods that have antioxidant properties. Common sources of polyphenols include a variety of brightly coloured fruits and vegetables. Blueberries, spinach, coffee, dark chocolate, strawberries, green tea, and red wine are some of the most significant contributors of these compounds in our diet.
Beyond their role as antioxidants, polyphenols have been recognised for their positive effects on gut health. Specifically, they can stimulate the growth of beneficial gut bacteria such as Bifidobacterium (2). A balanced gut microbiota is crucial for digestion, nutrient absorption, and overall immune function.
With their significant antioxidant properties, polyphenols play a crucial role in combating oxidative stress within the body. Oxidative stress arises when there's an imbalance between the production of free radicals and the body's ability to counteract or detoxify their harmful effects. These free radicals are highly reactive and can cause cellular damage, which has been implicated in a range of diseases such as cancer and heart disease (3). Polyphenols intervene in this process by neutralising these free radicals, thereby protecting cells from damage.
How to add more polyphenols to your diet
- Eat the rainbow: Aim to incorporate a colourful variety of fruits and vegetables into your diet. Dark berries like blueberries, strawberries, and raspberries are particularly rich in polyphenols. Similarly, vegetables like spinach, kale, and beetroot are excellent sources.
- Drink choices: Opt for beverages known for their high polyphenol content. Green tea and coffee are notable examples, as well as the occasional glass of red wine. Make sure to keep daily caffeine intake below 400mg (200mg if pregnant), and alcohol intake less than 14 units per week.
- Use herbs and spices: Many herbs and spices are rich in polyphenols. Regularly adding turmeric, cloves, peppermint, oregano, rosemary, and thyme to your dishes can boost both flavour and polyphenol content.
Rotate and diversity plants
Our gut is not just an organ; it's an ecosystem bustling with billions of microorganisms, collectively termed the gut microbiome. And just like any thriving ecosystem, diversity is the key to its health.
Plant-based foods are particularly beneficial for our gut microbiome. This includes an array of foods from fruits, vegetables, and wholegrain carbohydrates, to beans, pulses, lentils, and even nuts and seeds. Each of these foods nurtures different microbial species, promoting a rich and diverse gut microbiome.
But how diverse should our diet be to truly benefit our gut? The answer, as suggested by the significant American Gut Microbiome Research study (4), is to aim for a dietary intake of 30 or more different plant-based foods per week. The researchers, after analysing the gut microbiome of thousands of participants from countries including the United States, United Kingdom, and Australia, discovered that individuals who consumed 30 or more varieties of plant-based foods in a week had a much richer gut microbiome diversity compared to those who ate fewer than 10 types.
It's essential to clarify that this doesn't necessitate a strictly plant-based diet. Rather, it's an encouragement to embrace a diet that is more inclusive of various plant-based foods. The core message is simple: A diverse plate leads to a diverse and healthy gut.
Some ideas to add diversity to your plate
- Colourful salads: Choose a bag of mixed lettuce leaves, and different coloured peppers, and add nuts and seeds.
- Wholegrain bowls: Mix different grains like quinoa, barley, and brown rice.
- Smoothie blends: Combine fruits, spinach, and flaxseeds with your milk of choice for diversity in one drink.
- Mix up your beans: Experiment with various beans like black, kidney, and chickpeas in your dishes.
- Nut and seed snacks: Rotate between almonds, walnuts, chia seeds, and sunflower seeds for your snacking, or sprinkle onto porridge.
Fine-tune your fibre
Dietary fibre is an indigestible component of plant-based foods. It not only contributes to the bulk of our poop but also serves as food for the gut microbiota.
However, not all fibres share the same characteristics or benefits. Prebiotic fibres, for instance, are selectively fermented by the gut microbiota. This fermentation process results in the production of short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. SCFAs play an important role in various physiological processes, influencing brain function, cardiovascular health, and overall gut health (5).
Foods which contain prebiotic fibres include asparagus, onions, artichokes, leeks, and apples, to name a few. However, these fibres, often categorised as high FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) foods, can sometimes pose challenges for individuals with gastrointestinal sensitivities, especially conditions like irritable bowel syndrome (IBS).
Given the potential dual role of these fibres, being both beneficial for gut health and problematic for those with certain digestive disorders, it is so important to seek expert advice from a dietitian if thinking about making any dietary adjustments. Working with a dietitian who has experience in the area of gut health can help in identifying trigger foods without unnecessarily excluding food groups that contribute positively to the gut microbiota and overall health.
Ideas to fine-tune your fibre
- Diversify: Instead of relying solely on one or two high-fibre foods, aim to diversify your sources. Incorporate a mix of soluble and insoluble fibres from various foods such as legumes, whole grains, fruits, and vegetables. This not only ensures a broad fibre intake but also provides a range of other essential nutrients.
- Gradual increase: If you're not used to a high-fibre diet, it's crucial to increase your fibre intake gradually. A sudden increase can lead to digestive discomfort like bloating, gas, and cramping. Start with small additions to your meals and monitor how your body reacts.
- Stay hydrated: Fibre works best when it absorbs water, making the stool soft and bulky. Ensure you're drinking plenty of fluids throughout the day, especially if you're increasing your fibre intake. Aim for at least 8 cups (about 2 litres) of water daily, more if you're active or living in a hot climate.
- Read labels: When purchasing packaged foods like bread, cereal, or snacks, always check the nutrition label. Look for items labelled "whole grain" or "whole wheat" and check the dietary fibre content. Opt for products with higher fibre content (>6g per 100g) and minimal added sugars or artificial ingredients.
Mindful eating
Finally, it’s not just about what we eat but also how we eat. The practice of mindful eating is a way to engage with food attentively, from a place of sensory awareness and moment-to-moment consciousness.
The intricate relationship between our gut and brain serves as a testament to the importance of mindful eating. This bi-directional communication termed the gut-brain axis, is facilitated by the vagus nerve, an integral component of the autonomic nervous system.
This is a two-way communication pathway in which the gut sends signals to the brain, and the brain sends signals back to the gut.
In today's fast-paced world, our guts often bear the brunt of our hectic lives. External stressors, whether they be from a demanding job or eating on the go, make the brain send stress signals to the gut. This activation of the 'fight-or-flight' or sympathetic nervous system can result in visceral hypersensitivity, heightening the sensitivity of gut muscles, which can result in some experiencing gut symptoms like abdominal pain and bloating.
Prolonged exposure to such stress results in sustained release of cortisol, our primary stress hormone. And chronically elevated levels of cortisol can amplify inflammation and increase gut permeability, commonly referred to as 'leaky gut'.
How to implement mindful eating practices
- Present moment awareness: Savour each bite, appreciating the textures, flavours, and aromas.
- Distraction-free dining: Avoid using phones during mealtimes or sitting in front of the TV.
- Slow it down: Take your time with each bite, allowing the body to recognise when you are full. Place your knife and fork down in between each mouthful.
Incorporating even just one of the tips mentioned above can make a significant difference in your gut health. Each step, no matter how small, can have a powerful impact on your overall health and well-being.
