GOOD GUT HEALTH
Gut health is the hot health topic right now – and with good reason. There are numerous benefits to improving your gut health, from more energy and reduced bloating to disease prevention.
We created The Gut Stuff (thegutstuff. com) after being the first to take part in a ground-breaking piece of research looking at whether gut health is determined by genetics or environmental factors. We’re identical twins, and learnt that despite having 100% the same DNA, we only had around 30 to 40% the same gut bacteria, which could explain why our bodies had behaved so differently our whole lives.
This means there are steps everyone can take to improve the diversity of gut bacteria which can improve body metabolism, boost mental health, help weight loss and promote overall health and wellbeing.
And the best thing is, you can start today with these simple tips.
Monitor what you eat, how you feel both mentally and physically, your bowel movements and any exercise you do.
This will help you tune into your body and spot patterns. Experiment by taking different foods out of your diet and putting them back in.
You may also see some patterns between stress and digestion. If you do suffer from gut problems, you can take your diary to your GP or health professional.
■ TOP TIP: To be able to spot patterns clearly, try to keep your diary for at least 12 weeks.
Fibre is the unsung hero of nutrition and 90% of us aren’t getting enough. We’re supposed to eat 30g per day (one apple, for example, contains approximately 4g).
There are two types of fibre – insoluble and soluble. Insoluble fibre passes through the gut largely unchanged apart from absorbing water, which increases the bulk of your stool and how quickly you need to go to the toilet.
Soluble fibre is what the beneficial bacteria in your gut live on by fermenting it. This also increases the bulk and softness of your stool. When bacteria ferments fibre, it produces short-chain fatty acids, which are a source of energy. They also slow down the breakdown of sugars found in carbohydrates, which help stabilise your energy levels.
Both types are important for preventing constipation. Eating a variety of fruit and veg is key as they have different benefits. A diet high in fibre can also reduce the risk of developing high cholesterol, heart disease, diabetes and bowel cancer.
■ TOP TIP: Increase fibre slowly to reduce the risk of temporary digestive symptoms. Swap refined white products for wholegrain and include plenty of veg and fruit – in that order – in your diet, eating the skins where you can
Lisa and Alana
Some ultra-processed foods contain substances such as artificial emulsifiers, flavourings, colourings and preservatives which can wreak havoc on your beneficial gut microbes.
■ TIP: Swap artificially flavoured drinks for sparkling water infused with fruit or herbs.
You h and t varie
Th differ veg a This
n