Supporting our gut health is so important, as it is essential in sustaining the health of the entire rest of our body. Ancient Greek Physician Hippocrates stated, "All disease begins in the gut," and the importance of this still rings true more than 2000 years later.
Digestive symptoms are one of the most prevalent concerns that I see among my clients. I think everyone has been affected by digestive-related complaints at some point in their life, whether acutely, like in food poisoning, or more chronically, such as in conditions like reflux, constipation, or irritable bowel syndrome.
Digestive symptoms can be tricky to investigate because the gut has complex relationships with other organ systems, including the brain, immune system, and hormonal system, to name a few. As a nutritionist, I like to investigate the root cause of digestive issues, as treating the root cause is the most successful way to overcome symptoms successfully. Some of the most common digestive complaints that I see can be traced back to the following reasons:
Impaired gut motility: Either bowel contents moving too fast (diarrhoea) or too slow (constipation) through the digestive tract.
Inflammation of the gut lining: This may be related to underlying food sensitivities, intolerances, or inflammatory foods, or due to immune-related or inflammatory conditions of the bowel.
Visceral hypersensitivity: Increased pain, bloating, and sensitivity of the gut, as seen in conditions like IBS.
Impaired digestive enzymes: Enzymes secreted by the stomach or pancreas are not breaking food down effectively, causing fermentation; gas, bloating, or indigestion.
Microbiome dysbiosis: An imbalance in the gut bacteria in the intestines, either with fewer beneficial strains or a higher presence of more harmful bacteria or parasites.
Investigating the Gut
If digestive symptoms aren't improving with dietary changes, further investigation into your digestive health might be necessary. Medical practitioners may not conduct a thorough examination of digestive issues, leading many people to seek the expertise of natural health practitioners. As a Clinical Nutritionist, I utilise functional testing to explore digestive symptoms when needed. These tests include:
IgG Food sensitivity testing: To see if there's any potential food sensitivities that could cause inflammation or irritation of the gut.
Microbiome mapping: This is provides a comprehensive analysis of the gut microbiome and digestive functional markers.
SIBO breath testing: This can assess dysbiosis in the small intestine.
Lactulose/mannitol test or Zonulin marker: To test for intestinal permeability or "leaky gut."
Daily Tips to Support Gut Health
Eat a Variety of Foods: This includes a variety of different fruits, vegetables, whole grains, and legumes in your diet, as these provide fibre and nutrients to feed the beneficial bacteria in your gut to support a healthy microbiome.
Eat Enough Fibre: Studies have shown that, on average, Australians do not eat sufficient fibre, with one study showing that only 28.2% of Australian adults met their adequate intake of fibre (1). Fibre supports bowel regularity, the microbiome, and reduces chronic disease risk (cardiovascular disease, type 2 diabetes, and colorectal cancer) (1). Women need a minimum of 25g of fibre per day, and men need 30g.
Consume fermented foods: Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha enhance the beneficial microbes in the gut. One study found that 10 weeks of eating probiotic foods increased microbiome diversity, reduced inflammatory markers (inflammatory cytokines), and improved faecal butyrate (which feeds colonic gut cells, enhances the gut barrier, and supports mucosal immunity) (2).
Stay hydrated: Hydration helps support gut transit and regularity and hydrates the mucosal lining of the gut. Aim for 2L+ of water per day.
Manage stress: Chronic stress impairs our gut function via the gut-brain axis. Stress can reduce digestive blood flow, decrease the secretion of digestive enzymes, increase permeability of the gut lining, and impair gut motility (3). Regular stress management techniques like mindfulness, meditation, and breathing exercises can be helpful.
Would you like some guidance with your digestive health? Book in for a complimentary Health Strategy Call today as I'd love to support you.
References:
Fayet-Moore F, Cassettari T, Tuck K, McConnell A, Petocz P. (2018). Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors. Nutrients. 2018 May 11;10(5):599.
Wastyk, Hannah C. et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, Volume 184, Issue 16, 4137 - 4153.e14.
Konturek, P. C, Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011 Dec;62(6):591-9.
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