A quick guide to gut health
When was the last time you thought about your gut? For most people, it’s only when they’re doubled over in discomfort, feeling bloated, or constantly running to the bathroom. But your gut does far more than digest food. It’s a central player in your overall health, and when it’s out of balance, it can affect nearly every system in your body.
Your gut microbiome forms the foundation for your general health and wellbeing. Often, when you experience a lack of energy, sleeping problems, mood concerns, compromised immune system function or concerns with your joints and skin, the cause can be traced back to the health and function of your digestive tract.
It is vital to support your digestion and liver function because when you digest and detox efficiently, you are better able to absorb nutrients and produce healthy levels of mood neurotransmitters such as serotonin to lift your mood and melatonin to support your sleep.
You’ll also be better able to manufacture immune cells for a healthy immune response. Your gut is even responsible for ensuring good skin health.
Getting to the guts of it
When the gut is out of balance due to stress, processed foods, medications or lifestyle factors, it can lead to a cascade of issues: chronic inflammation, food sensitivities, poor sleep and mood disorders, and persistent fatigue. Many people don’t realise their symptoms are connected to their gut. Some common signs that your gut might need attention include:
Bloating, gas or irregular bowel movements
Sugar cravings that seem impossible to curb
Skin conditions like eczema, acne or rosacea
Frequent colds or infections
Brain fog or difficulty concentrating.
Developing a nutritional plan
As a practitioner, I take a holistic approach to gut health, combining evidence-based nutrition with herbal remedies, lifestyle adjustments, and naturopathic insights. The goal is not just to suppress symptoms but to restore balance and empower you to feel your best.
I dive deep into your unique situation, taking the time to understand your history, diet, stress levels, and health goals because improving gut health isn’t about a quick fix or a one-size-fits-all approach. This approach allows me to craft a plan that’s tailored to you, addressing the root causes and supporting your body to heal itself. Whilst the specifics will vary, here are some foundational principles I focus on:
Balancing your gut microbiome
Supporting proper digestion and nutrient absorption
Reducing inflammation and restoring gut lining integrity
Empowering you with the tools and knowledge to maintain a healthy gut in the long term.
How naturopathy can help
Herbs, tinctures, and natural remedies play a powerful role in supporting gut health by addressing underlying imbalances and promoting healing. Some herbs soothe and repair the gut lining, reducing inflammation and discomfort. Others stimulate digestive enzymes, enhancing nutrient absorption and easing bloating. Antimicrobial herbs help rebalance the gut microbiome by reducing harmful bacteria, while prebiotic herbs feed beneficial bacteria to restore balance. Tinctures, which are concentrated herbal extracts, provide targeted support for digestion, calming spasms, improving motility, or relieving symptoms like gas.
Naturopathy includes stress management techniques, as stress significantly impacts gut health. This whole-person approach ensures that the digestive system is supported naturally, leading to improved energy, reduced symptoms, and better overall wellbeing.
Five ways to diversify your gut microbiome
There are simple diet changes you can make to increase the abundance of ‘friendly’ gut bacteria you have and decrease the volume of more problematic bacteria.
1. Eat plenty of plant foods and focus on variety
Studies have shown that eating mostly vegetables, fruit, legumes and whole grains is linked to a higher abundance of gut bacteria. To get the best results, aim to eat around 30 different plant foods over a week.
2. Eat all three types of fibre
Fibre provides food for your gut bacteria. There are three types, and it’s essential to consume them all:
Insoluble fibre – found in wholegrain flour, bread and cereals, fruit and vegetable skins and nuts
Soluble fibre – found in oats, seeds, legumes, barley and vegetable and fruit flesh
Resistant starch – found in slightly unripe bananas, beans, peas, cooked and cooled pasta, rice or potatoes, and uncooked rolled oats
3. Enjoy fermented foods
Consume fermented foods every day to benefit your gut microbiome. Try: yoghurt, sourdough bread, cheese, kombucha, kefir, kimchi sauerkraut, tempeh and miso.
4. Limit alcohol
Alcohol can increase the growth of bacteria types which can potentially increase toxins in the gut. Alcohol can also increase leaky gut and inflammation.
5. Get your omega-3s
Regular consumption of omega-3-rich oily fish has been shown to encourage inflammation-fighting gut bacteria. If you don’t eat fish, you can get omega-3 from plant sources, including canola, flaxseed and soy oils, tofu, walnuts, pumpkin seeds and some green vegetables.
Gut health forms the foundation for general health and wellbeing. By eating a variety of foods that help diversify your gut microbiome and following a personalised nutrition or naturopathy plan, you can boost your gut health and overall wellbeing.
