What does good gut health actually look like?

Good gut health has gained huge popularity recently, and many of us know we should be looking after our guts.

But what does good gut health really look like?

And how do we maintain it?

What is the gut?

First, let’s look at what the gut actually is.

Also known as the gastrointestinal tract, the gut starts at our mouths and ends at, ahem, the “anus”.

The gut’s primary function is to break down the food we eat, absorb its many and varied nutrients, and get rid of waste.

The gut is also home to trillions of tiny organisms called the ‘gut microbiome’, which help break down the food we eat and turn it in to the nutrients we need. It’s our energy centre for this precise reason.

How can you make sure your gut is healthy?

Good gut health can be defined as a healthy balance and diversity of bacteria in the digestive tract.

Without good gut health a variety of digestive disorders such as irritable bowel syndrome, bloating and constipation can crop up. Research has also highlighted the link between bad gut health and a range of non-digestion related health issues, such as physical and mental health problems.

How can your gut effect your mental health?

There is a powerful line of communication from the gut to the brain called the ‘gut brain axis’, which is comprised of three different types of connections:

1. Chemical
2. Hormonal
3. Physical

First, let’s talk chemical.

The bacteria living in the digestive tract produces neurotransmitters called serotonin and dopamine, often referred to as the ‘happy hormones’. These hormones help regulate our moods and behaviour.

Astonishingly, 95% of a human’s serotonin is produced in the gut!

The hormonal connection from our gut to our brains is through a link called the ‘HPA axis’. The HPA axis is a central part of the body’s stress response system.

In recent studies, the gut microbiome has been shown to influence these stress responses and alter brain function. Additionally cortisol, which is the primary hormone released by the HPA axis during stressful periods, can have a direct impact on the gut. In turn this can lead to digestive disorders.

The physical link between the gut and our mental health is predominantly through the vagus nerve, which is one of the longest and most important nerves in our bodies.

The vagus nerve plays a vital role in the autonomic nervous system, where all involuntary body functions are controlled. The nerve acts as a form of communication from the gut to the brain and from the brain to the gut.

The gut and immunity

Our guts also play a key role in our immunity, so making sure our guts are healthy can keep a range of illnesses at bay.

One of the main physical aspects of the gut that aids immunity is the gut lining.

The gut lining helps separate potential pathogens ingested via food from the internal body. The effectiveness of this barrier is determined by our gut microbiome, so making sure you have a diverse and balanced range of bacteria is essential.

As well as keeping our gut linings strong, the gut microbiome helps aid in our immune tolerance. This is because 70% of our immune cells live in the gut and are constantly reacting with our gut microbiome.

These interactions teach the immune system to distinguish between harmless substances, such as food and good bacteria, and harmful pathogens.

What can you do to keep your gut healthy?

Here are 5 tips to remember when looking to improve your gut health:

• Aim for 30 different plants a week. Plants encourage the growth of different species of bacteria in the gut. This one can seem scary but if you break it down to around 5 a day it isn’t too daunting. These plants can include all fruits and veg, legumes, grains, milks made from nuts or grains, and nuts and seeds. (So, by starting off your morning with one of our protein bars you can tick off a range of those plants already!)
• Aim for 30g of fibre a day. This is because fibre isn’t broken down by the body and instead travels down to the large intestine and acts as a prebiotic. Prebiotics are great for the gut as they are food for the ‘good bacteria’. Some high fibre foods include: apples, pears, avocados, broccoli, artichokes, chickpeas, barley, chia seeds and flaxseeds. (Our bars contain 8g of fibre and are full of high fibre ingredients such as almonds, chicory root fibre, oats, flaxseeds and freeze-dried fruit.)
• Aim to ingest pre and pro biotics. Prebiotics feed the good bacteria in the gut, helping them grow and thrive. Some examples of these are chicory root, asparagus, bananas and legumes. Probiotics help restore the natural balance of bacteria in the gut and studies have shown that probiotics effect the HPA axis and reduced stress response.
• Aim for 2 portions of oily fish per week as they contain long chain omega three fatty acids, which is great for the gut as it helps promote the population of good bacteria that helps control inflammation in the brain. Flaxseed, flaxseed oil, canola oil and soyabean oil also work.
• Avoid processed food as they contain lots of additives and preservatives which make the foods last longer but can stop the natural bacteria inside our gut from growing. Additionally, they can disrupt the lining of the bowel wall which can cause inflammation and disrupt where the good bacteria lives.