Gut issues are a common complaint today. More than 50% of Australians say they suffer from a gut issue with 1 in 7 people admitting they experience distressing gut symptoms[1]. The integrity of our gut may be to blame, so let’s explore why it’s important and simple ways we can nourish it better.
Why should we nurture our gut?
The health of our gut is foundational for our overall wellbeing. The gut operates primarily as a cauldron of digestion, breaking down the food we eat to extract and assimilate nutrients to fuel every cell in our body.
Beyond that, and what we may not realise is that the gut plays a major role in immunity and psychological health. With 70-80% of immune cells residing[2] and over 90-95% of the feel-good neurotransmitter, serotonin, produced in the gut[3], it reinforces just how important gut health is in supporting our ability to fight off infections and shaping how we think, feel and behave.
What is the gut wall?
The gut wall forms a critical interface between our bodies and the environment and, if unspooled, would span the area of half a badminton court[4]. It’s a semi-permeable barrier comprised of two essential features – intestinal cells and a mucous membrane. Maintaining the health and function of this barrier is an ecosystem of beneficial gut microbes, collectively called the microbiota. Factors such as medications like antibiotics, poor diet and stress can compromise this intestinal shield.
An unhealthy shift in the physical architecture of the gut and microbial composition means the gut wall can become too porous, allowing toxins, harmful bacteria and undigested food to pass through. Overtime this can take a toll on the body and may manifest as diarrhea, constipation and bloating, abdominal pain, fatigue, headaches and low immunity.
How to support the health of your gut wall?
To optimise your digestive function and gastrointestinal lining integrity, try adopting these science-backed tips today!
- Improve diet quality
A diet rich in animal and processed foods, alcohol and sugar can encourage the growth of inflammatory microbes[5]. Contrarily, a diet based on plant-foods with a focus on nuts, oily fish, fruit, vegetables and wholegrains has been linked to a higher abundance of gut bugs[6] that produce beneficial compounds called short-chain fatty acids, which help control inflammation and protect the integrity of intestinal cells lining the gut.
- Minimise stress
Exposure to stress can have a major impact on gastrointestinal health. It does this by increasing intestinal permeability, impacting our ability to regenerate our protective mucous membrane and upsetting the balance of microbiota[7]. Improving our response to stress can be as simple as scheduling time in your day to partake in stress-relieving activities such as yoga, deep breathing, physical activity and ensuring adequate daily sleep.
- Fuel with L-Glutamine L-Glutamine is the most abundant amino acid in the body and serves as the preferred fuel source for intestinal cells. Glutamine can be easily depleted during times of frequent and intense exercise, so if you are a fairly active person it may be worth considering supplementation.
- Soothe with herbs – Aloe vera and Calendula are wonderful gut-supporting herbs that you may want to add to your remedial kit. Aloe vera is a demulcent that helps soothes gastrointestinal tract mucous membranes whereas Calendula, also known as Marigold, is traditionally used Western herbal medicine to relieve mild inflammation of the gastrointestinal tract.
- Support friendly flora with probiotics – Probiotics are live bacteria or yeasts that impart health benefits. They can be obtained through the diet via fermented foods such as yogurt, kefir and sauerkraut or via supplementation. Regular probiotic intake can help restore beneficial bowel flora and aid the repair of the gastrointestinal wall lining, especially during and after antibiotic use. In this way, probiotics can help relieve digestive discomfort, nausea, constipation and flatulence.
[1] Belobrajdic, D., Brownlee, I., Hendrie, G., Rebuli, M., Bird, T. (2018). Gut health and […]: An overview of the scientific evidence of the benefits of dietary fibre […]. CSIRO, Australia.
[2] Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. (2021). The interplay between the gut microbiome and the immune system in the context of […] throughout life and the role of nutrition in optimising treatment strategies. Nutrients, 13(3), 886.
[3] Strandwitz, P. (2018). Neurotransmitter modulation by the gut microbiota. Brain Research, 1693, 128-133.
[4] Helander, H. F., & Fändriks, L. (2014). Surface area of the digestive tract–revisited. Scandinavian Journal of Gastroenterology, 49(6), 681-689.
[5] Bolte, L. A., Vila, A. V., Imhann, F., Collij, V., Gacesa, R., Peters, V., ... & Weersma, R. K. (2021). Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut, 70(7), 1287-1298.
[6] Bolte, L. A., Vila, A. V., Imhann, F., Collij, V., Gacesa, R., Peters, V., ... & Weersma, R. K. (2021). Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut, 70(7), 1287-1298.
[7] Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol, 62(6), 591-9.
