Did you know that 80% of our immune system is found in the gut? No wonder why you are getting colds and flu so often. Moreover, 90% of our neurotransmitters (like the happy hormone serotonin) are made in the gut. Feeling moody when your gut doesn’t feel right? Now you know why.

Quite interestingly, we have 10 times more gut bacteria than cells! This is why keeping our gut healthy should be a priority for all of us, whether we suffer from gut symptoms or not. Probiotics (“the good guys”) are responsible for digestion, absorption of nutrients, production of certain vitamins (like vitamin K) and killing off pathogens (“the bad guys”).

When your gut flora is off balance, you can get an array of symptoms, gut-related, but also non-gut-related. Some of the most common ones are bloating, gas, a change in bowel movements, pain, poor immunity, mood swings and depression, lack of energy, insomnia, acne, allergies and autoimmunity.

How can I tell if my gut is unhealthy? 

1. Gut symptoms like cramps, wind and belching, gut distension, constipation and/or diarrhoea

Gut inflammation is another one. If you have any sort of gut symptom, it is a strong sign that your digestive system is not working properly. This can be due to an imbalance in the gut flora, poor digestive enzyme secretion, poor gut immunity, intestinal permeability, hypochlorhydria and/or overgrowth of pathogenic organisms. And very often everything together! We use your symptoms and in some cases comprehensive digestive analyses to identify the root factors of your suffering.

2. Hormonal imbalances

The bowel is the main organ of detoxification. If not functioning properly, toxins and recycled hormones are not eliminated properly. This can lead to oestrogen dominance and symptoms like bloating, PMS, PMDD, hormonal acne, mood swings, water retention, cravings and hormonal migraines.

3. Skin problems

Skin is another big organ of detoxification. What doesn’t go out through the bowel, will come up on the skin. Acne and pimples are almost always related to poor gut health. Eczema and hives are also related to poor gut integrity. By taking care of your gut’s microbiome you are also nourishing your skin’s microbiome.

4. Bad breath

Bad breath usually arises from the stomach and is linked to a poor gut microbiome. Bad breath is sometimes the result of poor oral hygiene. The oral microbiome is directly linked to the gut microbiome. We can’t expect to have good gut microbial balance when our oral health is compromised. In addition to your dentist’s advice, there are more things that we can do to improve your oral health.

5. Chronic fatigue

Serotonin is a precursor to the sleep hormone melatonin, which is responsible for deep sleep. When serotonin production in the gut is insufficient, melatonin levels are affected too. You can’t expect to be full of energy after a night of poor sleep. Moreover, when there is an overgrowth of pathogens in the gut, our immune system has to work harder. When this becomes chronic, there is chronic inflammation and poor cellular energy. Your body is re-directing its energy to fight off invaders, so you end up tired and un-refreshed even after a good night’s sleep.

6. Food cravings!

Usually for sugar, carby, starchy products and sometimes yeast (bread, baked goods, wine, beer..). Pathogens like bacteria, parasites and yeast (like candida) feed on simple carbohydrates and sugars. Craving such foods is. a sign of pathogenic overgrowth. The more you give in to your cravings the more these bad guys grow in numbers. Killing off these pathogens naturally and working on a healthy gut flora can really diminish these cravings.

7. Being sick all the time

As discussed above, a great percentage of our immune system is found in the gut. It makes total sense to be getting frequent colds and flu when your gut is suffering from poor health.

What are the major factors of gut health?

• diet
• dietary fibre
• stress (“fight or flight”) management
• coffee and alcohol in moderation
• hydration
• avoiding medications, unless absolutely necessary (mainly antibiotics, antacids, OCP, NSAIDS)
• exercise and movement
• good sleep

Simple tips to improve gut health anyone can follow 

Avoid sugar and refined carbohydrates, junk food and processed/packaged foods

Such as white flour foods like bread, pasta, pizza, breadsticks etc. as they diminish probiotics and give rise to pathogenic bacteria. A good diet is one that is varied, organic, comprised mainly of whole foods (cooked from scratch), and full of fibre and colour. And also one that you enjoy!

Focus on fibre

Such as vegetables and fruit when possible with skin, legumes/ beans, sprouts, nuts and seeds when possible with skin, and smoothies as this is the number one food component that feeds beneficial bacteria. Fibre also prevents constipation. Constipation leads to fermentation and food putrefaction which gives rise to pathogens.

Some of the most fibrous foods are lentils, beans, bran like oat bran, apples, kiwis, Dragon fruit, leafy vegetables, flaxseeds, avocados, peas, root vegetables (when possible, with skin on), and pears.

Avoid or limit coffee and alcohol

There is no doubt that alcohol kills some of our probiotic bacteria. Moreover, chronic alcohol drinking and excessive caffeine intake lead to a “leaky gut”. Both drinks lead to micronutrient deficiencies, some of which are necessary for maintaining a healthy gut lining. There are lots of alternatives for both alcoholic drinks and caffeine that not only don’t harm you but actually provide benefits. Ask for a list or guide from your practitioner.

Eat more probiotic foods

Such as unpasteurised sauerkraut, kefir (home-made, goat, water or coconut), pickled vegetables, olives in brine, capers, kombucha, kimchi, natto, home-made, goat or plant-based unsweetened or less ofter organic live cow’s yoghurt, beet kvass, unpasteurised apple cider vinegar, organic cottage cheese, parmesan Reggiano in moderation.

NB: If you don’t tolerate probiotic foods or your symptoms get worse, you might be suffering from an upper gut microbial overgrowth and probiotic foods are not for you at the moment.

Eat prebiotic foods

Prebiotics work as fuel for probiotic organisms. Such foods as: garlic, onion, asparagus, Jerusalem artichokes, rye (if not gluten sensitive), unripe bananas, plantain flour, Jicama, and dandelion.

Eat bitter foods

Especially if you are suffering from stomach issues and indigestion. In many cultures bitter foods are eaten at the beginning of a meal and there is a reason for this. Bitter foods trigger digestive enzymes to be secreted and aid in the digestive process.

Such foods include artichokes, asparagus, wild and bitter greens, rocket, dandelion, radishes, horseradish, watercress, celery and lemon.

Intermittent fasting

Intermittent fasting redirects cellular energy to healing the gut. Your practitioner will work on a suitable IF plan for you.

Add spices to your food

Some of the most helpful ones are ginger and turmeric (fresh or ground) and Ceylon cinnamon. They help in digestion, stomach health, bloating and are anti-inflammatory.

Aloe vera and Slippery elm

Also known as soothing and mucilage herbs can really provide comfort in a number of gut symptoms, including inflammation, reflux and damaged gut lining. Your practitioner will let you know whether you need to take the herbs in tea, supplement, liquid or other forms.