A Holistic Approach to Gut Health

Gut health is a buzzword in today’s wellness space and here to elaborate on exactly what it means and how to maintain it, Fahmida Jafri, Dietician and Head of Nutrition, explains.

What it means and how its compromised

Gut health, explains Jafri, is the well-being of the digestive tract in simple terms. “It includes good digestion, absorption, and assimilation of food as well as effective elimination of toxins from the body,” she says. “Each part of the digestive tract has a host of microbiomes which support digestion.” Maintaining a healthy balance of gut microbiota is essential for effective immune system and mental health. Diet has a direct impact over gut health, she says. “Our diet is the diet for millions of bacteria which reside in our gut.” Unhealthy, sugary and processed food choices may encourage growth of bad bacteria which in turn, reduces the beneficial bacteria in the gut. “Moreover, research says that any symptoms like gut inflammation, leaky gut and dysbiosis can turn the switch on for autoimmune disease.”

Optimal gut health and what it means

Optimal gut health can be reflected by good absorption of nutrients, improved immunity and avoidance of digestive diseases, she says, adding, “If the gut microbiome comprises mainly of good bacteria, it supports the synthesis of vitamins B and K. By maintaining an optimal gut health, we can avoid inflammatory conditions like IBS, IBD and celiac disease to a greater extent.” Moreover, our gut is also termed as the ‘second brain’ owing to the fact that the gut bacteria have the power to stimulate our nervous system.

Good for the gut foods/ beverages we should be consuming

There are several ways we can promote gut health. She explains, “Consumption of probiotics, unprocessed fiber rich foods and prebiotics can support a healthy gut flora as they are designed to boost the populations of ‘good’ bacteria. Keeping these bacteria healthy prevents the overgrowth of ‘bad’ microorganisms, which can cause digestive issues. By increasing the microbial diversity, gut health can be promoted. Fruits, vegetables, wholegrains, nuts and seeds are prebiotic foods that feed our beneficial bacteria and help our microbiome to thrive.” Probiotics are the actual live bacteria that you obtain from fermented foods, like sauerkraut, or probiotics supplements. “Prebiotics are plant fibers that help nourish and feed the bacteria in your gut,” she says. “They promote the growth of healthy bacteria; and some examples of pre-biotic foods are garlic, onions, leeks, apple with skin, artichokes and green plantain.”

Foods that are notoriously bad for the gut

Foods that are rich in refined sugars, oils and fats are the worst for damaging gut health, reveals Jafri. “Processed meats, fried foods, sugary beverages rich in high fructose corn syrup and some artificial sweeteners as well can contribute to dysbiosis in the gut microbiome,” she explains.

The most common gut issues

The most common issues with the gut are gut dysbiosis, constipation and acid reflux, reveals Jafri. “These issues can manifest as a symptom of an underlying major issue or as an indicator of imbalance in gut microbiota,” she says. “Poor gut health can lead to sleep disturbances, low energy, skin irritation and bad breath problems.” Gut dysbiosis: This encompasses a wide range of symptoms starting from mild bloating to Crohn’s disease. The best remedy is to eliminate commercial foods, sugars and chemicals from the diet, she says, and instead, add fiber rich prebiotics such as broccoli, kale, leeks as well as berries, apple and oranges. Fermented foods such as kefir, yoghurt can help improve microbial diversity. Constipation: Healthy bowel movement is essential for gut health. Drink at least 8 to 10 cups of water per day. Include 4 to 5 cups vegetables and 2 to 3 cups of fruits per day. Limit processed foods and include healthy fats such as olive oil or coconut oil in moderation.

Acid Reflux: Diet plays a major role in controlling acid reflux symptoms. “Alkaline foods such as ripe bananas and melons can help reduce the symptoms,” she says, and focus on hydrating foods such as celery, cucumbers, lettuce, and watermelon. Yoghurt and ginger can be considered as home remedies to soothe heartburn. H

Lifestyle checklist to help facilitate optimal gut health

• Eat healthy, eat clean. • Include fiber in your diet through unprocessed grains, fresh vegetables and fruits. • Snack on nuts, seeds and yoghurt. • Avoid oily, sugary, high fat foods. • Limit commercial foods and drinks. • Eat small, frequent meals. • Manage your stress. • Exercise regularly. • Stay well hydrated. • Consume probiotics. • Limit your caffeine intake.

(Credit: Fehmida Jafri)