Are you one of those thousands of people who have made a New Year’s Goal to improve health, lose weight, exercise more and make better diet and lifestyle decisions in 2018? Most New Year’s Goals never happen! They are often declared in the spirit of celebrations and simply get lost in the hectic pace and pressures of day-to-day life.

Gut health make-over can prove invaluable to your health in 2018.

The gut (gastrointestinal tract) is host to an estimated 100 trillion bacteria that includes hundreds of different types.  Some of these are called ‘good bacteria” and are mutually beneficial while others are considered ‘bad bacteria’ and not good for us.  The balance of good and bad bacteria has a powerful impact on health. Ensuring healthy colonies of the right strains of bacteria helps to:

• Prevent digestive issues such as dysbiosis, IBS, IBD
• Avoid food sensitivities and allergies
• Support healthy immune function
• Promote healthy gut lining and mucosa
• Metabolise foods
• Aid in the synthesis of nutrients such as vitamin K, folate, amino acids
• Supports detoxification
• Lose weight
• Improves blood sugar regulation

What has disturbed your Microbiota balance?

The pressures of our modern-day lifestyle and dietary choices have a negative impact on the balance of good and bad gut microbiota. Some of these choices include:

• Low fibre - we need fibre to support good gut microbiota
• Too much sugar – promotes the growth of unwanted pathogens
• Alcohol – too much alters bacteria balance and increases intestinal permeability
• Stress – reduces the numbers and diversity of beneficial bacteria
• Gastrointestinal infections – have a lasting effect of our gut bacteria
• Reflux medications – change stomach acidity which encourages the growth of bad bacteria
• Antibiotics – destroys the good bacteria in the digestive system

Setting up a healthy gut for 2018

Setting up and maintaining healthy gut bacteria is quite simple and good for our whole health:

• Eating a diverse wholefood diet, with a wide range of vegetables which provide dietary fibre and complex carbohydrates
• Avoiding processed foods and sugar
• Avoid foods that you suspect trigger discomfort
• Limit intake of foods that contain antibiotics (some meats)
• Exercise
• Relaxation
• Healthy water intake

Additionally, you can:

• Supplement with a multi-strain pro-biotic
• Include pre-biotic foods – such as asparagus, acacia gum, chicory root, dandelion greens, Jerusalem artichoke and leeks. (Please consult your health care professional if these foods irritate your gut).
• Include pro-biotic foods – fermented vegetables, kefir, kimchi, kombucha, miso, sauerkraut, tempeh and yoghurt (find the one/s that suit you)

Your gut microbiome is as individual as you are

There is no “one size fits all” when it comes to treating gut microbiome.  The history of the growth of your gut microbiome, your existing microbiome balance, your present diet and even your travel history can determine your gut health journey. Basic to a happy gut is a healthy diet and lifestyle that will support your gut microbiome and start your journey to a healthier, fitter and happier version of you.  

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Want to know more? Naturopath Janne Ramsay Janne Ramsay is a Naturopath at Mr Vitamins. She runs regular workshops on the Gut Connection and understands the importance of good digestion and its impact on health and wellbeing. To find out how your digestion and microbiome is affecting your health make an appointment to see Janne. For a Naturopathic consultation:  BOOK HERE Find Out How Your Digestion Impacts Your Health … Every Day!  Join Mr Vitamin’s Naturopath Janne Ramsay as she takes you through an informative and fun presentation on the basics of healthy digestion. Discover how your digestive system directly impacts your health. To attend workshop: BOOK HERE    

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References

• Conlon Ma, Bird AR. The impact of Diet and Lifestyle on Gut Microbiota and Human Health. Nutrients. 2014;7:17-44
• Lipski E. Digestive Wellness 4^th Ed. McGrawHilll. 2012.
• The Benefiical Bacteria Within. Eagle Professional Natural Medicine. 2015