Tips for getting your gut health on track

Signs your gut might need some love

The gut plays an important role in our health. When your gut isn’t healthy it can affect many other areas of the body. You might think your gut is in good condition – but some tell-tale signs can pop-up to show you when your gut health might be needing some attention.

Some of these signs will be in the digestive system, however, there will be less obvious signs in other parts of the body too. Some of the common signs that your gut needs some love are:

• Abdominal discomfort and gas
• Bloating
• Constipation
• Diarrhoea
• Unintentional weight changes
• Mood imbalances
• Poor concentration
• Sugar cravings
• Poor sleep
• Reduced immunity
• Skin irritation²

7 ways to improve gut health

There are many things we can take to help improve the health of our gut – and while most only seem to be small changes, they can have a big impact.

1. Eat a fibre-rich diet – including plenty of fresh fruits and vegetables along with whole grains stimulates the growth and diversity of good bacteria in the gut¹
2. Eat slowly – chew your food thoroughly and eat slowly – this can promote better digestion and nutrient absorption, and less abdominal discomfort³
3. Include fermented foods in your diet - fermented foods like yogurt, kimchi, sauerkraut and kombucha are beneficial for gut health thanks to the presence of naturally occurring probiotics¹
4. Take a probiotic – probiotics can support the good bacteria in the gut and help maintain gut health¹
5. Ensure you are well hydrated – drinking plenty of water helps the mucosal lining of the stomach and intestines
6. Lower your stress levels – high stress levels are detrimental to many aspects of health – including digestion and gut health
7. Get a good night’s sleep – poor sleep can affect gut health³

Tips for digestive symptoms

The above tips can all be helpful to improve general gut health – but what if you have a specific symptom you need to address? Below are some common digestive symptoms and some steps you can take to improve them.

Abdominal discomfort and gas

• Sit down to eat and ensure you eat your meals slowly – chewing each mouthful well
• Avoid foods known to cause gas
• Go for a gentle walk after meals to move trapped gas
• Try drinking peppermint tea – it can help to relieve gas
• Consider a probiotic supplement – some probiotics can help to reduce bowel discomfort⁴

Bloating

• Take a probiotic - certain probiotics can relieve abdominal bloating
• Try drinking ginger tea – it is traditionally used for bloating
• Ensure that you cook all of your cruciferous vegetables well (cauliflower, cabbage, broccoli, etc.) as they can cause a build-up of gas in the digestive tract
• Abdominal massage – start in the right lower belly and move clockwise around the abdomen⁵

Constipation

• Increase your water intake
• Eat more fibre – especially soluble fibre which is found in nuts, seeds and lentils
• Exercise – a gentle walk can help get the bowels moving
• Drink coffee – it can stimulate the muscles in the digestive system
• Take a probiotic – some probiotics can support bowel regularity⁶

Diarrhoea

• Ensure you are well hydrated – drink plenty of water and consider rehydration solutions
• Probiotics – probiotics maintain good gut bacteria and gut health
• Eat low-fibre, bland foods such as bananas, white rice, chicken soup and potatoes
• Avoid eating fried foods, spicy foods, high-fibre foods and alcohol⁷

Questions to ask your healthcare professional

• Will probiotics help my symptoms?
• Can I take probiotics with my current medications?
• Are there any known or expected side-effects from taking probiotics?
• Are probiotics safe to take if I am pregnant or breast-feeding?
• How do I know which probiotic to take?

REFERENCES

1. Bratskier K. How To Improve Your Gut Health. 2021. https://www.forbes.com/health/body/how-to-improve-gut-health/ - accessed 10-May-2022.
2. Boyers L. 10 Signs You Have A Gut Balance Issue + How To Support It. 2022. https://www.mindbodygreen.com/0-14510/10-signs-you-have-an-unhealthy-gut-how-to-heal-it.html - accessed 10-May-2022.
3. Dix M. What’s an Unhealthy Gut? How Gut Health Affects You. 2020.  https://www.healthline.com/health/gut-health - accessed 11-May-2022
4. Whelan C. How to Get Rid of Gas, Pains, and Bloating. 2020. https://www.healthline.com/health/digestive-health/get-rid-of-gas-pains-and-bloating - accessed 10-May-2022
5. Webb D. The 10 Best Natural Remedies For Gas & Bloating, According To Experts. https://www.mindbodygreen.com/articles/natural-remedies-for-gas-and-bloating/ - accessed 10-May-2022
6. West H. 13 home remedies for constipation. 2020. https://www.medicalnewstoday.com/articles/318694 - accessed 10-May-2022
7. Bowman J. The 5 Most Effective Diarrhea Remedies. 2019. https://www.healthline.com/health/digestive-health/most-effective-diarrhea-remedies - accessed 10-May-2022.