Gut health is currently
one of the hottest topics in nutrition. And with good reason too. The job of
the gut microbiome (also known as the gut microbiota) is an area of intensive
research. But the gut microbiome is a fast emerging and young field, and there
are many features of the microbiome that are not yet well understood. However,
what we do know is that things can go awry when our guts are out of kilter.
.
1. You get sick frequently
Along with our immune
system, gut microbiota are our first internal line of defence against pathogens
protecting the body against disease. They produce antimicrobial compounds and
in doing so, suppress pathogens. So the theory goes that if you have low
immunity, it might just be stemming from an imbalance in your digestive system.
2. You struggle to maintain a healthy weight
It is still unknown
whether our gut microbiota can predispose us to carrying a few extra pounds.
Research shows distinct differences in the diversity of bacteria in obese
individuals compared to those of a healthy weight. Meanwhile, the good news is
that bacteria in our guts can be altered. One study found that diet and
exercise changed the microbiota of obese participants to look more like the
bacteria found in lean individuals. That’s a pretty good reason to start moving
and eating better.
3. You visit the toilet more often
If the balance is
distorted whereby you have more bad bacteria than good bacteria, you may be
more susceptible to diarrhoea. This is because bad bacteria can fuel the growth
of toxins and inflammation that can lead you to rush to the loo a little too
often.
4. You feel like you have butterflies in the tummy
There is a strong
relationship between our brain and our stomachs. Some researchers claim that we
have a second brain in our guts. And some have even concluded that people
suffering depression and anxiety have altered gut bacteria. This is an exciting
area of research and we can look forward to further developments.
5. Your bowels are a bit blocked up
Suffering from
constipation? Struggling to pass a motion? It’s well known that Australians
don’t consume nearly enough fibre. The equation is simple – if you don’t get
enough fibre in your diet, you’ll be likely to have issues with elimination.
Roughage from plant-based foods can get things working in a more regular
fashion.
6. You’re a one-man/woman orchestra
Farting can be a common
side effect of irritable bowel syndrome (IBS). More research is needed to
identify the main causes of IBS. However, what we now know is that some
short-chain carbohydrates (also known as FODMAPs), can bypass the normal
digestive processes and find themselves in the large bowel, resulting in excess
gas, amongst other things.
So, what can you do to
improve the health of your gut? At the moment the evidence shows that eating a
healthy diet is vital. That means a diet in line with the Australian Dietary
Guidelines. So, plenty of fruit and vegetables as well as wholegrains, legumes,
nuts and seeds, lean meats, oily fish and dairy products. There’s no need to
resort to South American herbal tonics just yet. And there's absolutely no
reason to fall for the lure of detox diets. If you need specialised dietary
advice, contact an Accredited Practising Dietitian and consult with your doctor
if you are concerned about gut problems.
6 Signs That Shows Your Gut Health is Out of Balance
Reviewed by Chibuzor Aguwa
on
Friday, October 05, 2018
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