The term ‘gut health’ has been circulating within the wellness industry as the buzzword of recent years, and industry sales of digestive system-related products have hiked as a result.
Global market intelligence publisher Euromonitor estimates that the sale of digestive medicines and products in Britain are expected to reach about £333 million by 2021. But where has the sudden commercial interest in our digestive health come from and what can we do to improve our own?
What is it and what does it do?
Trillions of beneficial bacteria, viruses, fungi, archaea and eukaryotes live in the gastrointestinal tract and are collectively referred to as gut flora, or the microbiome or microbiota. According to the National Center for Biotechnology Information (NCBI), these living microorganisms represent some 500 different species and are commonly known as the ‘second human genome’.
The microbiome is increasingly being recognised as an organ in and of itself within the science community, too, with its own separate complex physiology and pathology. If the microbial population structure of the gut is altered, this organ’s health may be damaged, affecting the rest of the body in turn.
The gut flora population is at the helm of digestive functioning—something that has been known for a while now. The microbiota produces powerful enzymes that break down the food we eat, extracting vital nutrients for the body and offering protection by absorbing harmful bacteria from food. This complex ecosystem of microbes and microorganisms is responsible for more than just regulating healthy digestive processes, though.
While meaningful research and studies into the microbiome are currently in their embryonic stages, some recent major breakthroughs and discoveries have emerged in recent years that are beginning to demonstrate its crucial role to our overall health and wellbeing.
We now know that healthy gut flora offers protection by keeping harmful, disease-causing bacteria from entering the gut. It also works by regulating and supporting the immune system and promoting healthy brain functioning.
If the microbiome is disrupted, however, it can have a devastating impact on health. Disruption occurs as a result of lifestyle and diet changes or illnesses, making it less able to protect the body from disease.
Recent research has suggested that poor gut health may be linked to certain chronic diseases including ulcerative colitis (inflammation of the colon and rectum) and Type 2 diabetes. It has also been linked to eczema and common allergies including asthma.
It is important to note here that no two microbiomes are the same and there is no one-size-fits-all route for maintaining a healthy gut. However, experts tend to agree that the majority of digestive problems derive from lifestyle choices such as the food we eat, smoking and high levels of stress.
Many external factors like food intolerances and digestive conditions such as coeliac disease and Crohn’s disease affect the way in which an individual should approach treating personal digestive health issues.
The microbiome & sleep
Interesting ideas have been circulating within the scientific community about how a healthy microbiome may play a role in promoting good sleep. While no definitive or conclusive studies have been carried out, this emerging possibility is proving to be intriguing.
A 2017 study led by researchers at Kent State University in Ohio found that poor sleep quality is linked to disrupted gut flora. They concluded that lower levels of vital bacteria in the phylum Verrucomicrobia may contribute to metabolic dysfunction and conditions like obesity.
Author of The Diet Myth (2015), Tim Spector, said in a recent interview with the Guardian, ‘We know that people who live with depression and people who sleep poorly both have abnormal microbes in the gut, which would suggest there is a very real connection here between all three.’
Brain health
The gut-brain –axis—a biochemical signalling that occurs between the gastrointestinal tract and the brain—has been the subject of much study lately. The human brain has a symbiotic relationship with the bacteria in the gut, which produce various chemicals that influence brain function, including memory function.
The gut microbiome is also responsible for producing the majority of neurotransmitters including hormones serotonin, dopamine and acetylcholine which are central to regulating our thoughts and feelings.
A study published by the National Institutes of Health (NIH) studied two groups of adults who had irritable bowel syndrome (IBS) and diarrhoea and mild anxiety/depression. The researchers found that those who had taken the probiotic Bifidobacterium longum NCC3001 over a period of time saw reduced levels in their depression when compared to the control group, who had taken a placebo.
This conclusion demonstrates how a disrupted gut microbiome may be at the centre of some neurological conditions like depression, anxiety and behavioural issues. It also illustrates how vital maintaining and nourishing the gut’s microbiota is to minimise risks.
Can medicines affect gut health?
Some prescribed medications can lead to side effects that may disrupt the functioning of the digestive system. These side effects can cause common digestive complaints including diarrhoea, indigestion or constipation. The NHS advises that those who have stomach ulcers or suffer from indigestion should also avoid non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or aspirin.
This is because NSAIDs can disrupt the composition and balance of the gut’s microbiome and can cause stomach ulcers and bleeding to occur. Paracetamol may offer a safer alternative, but it is important to seek medical advice if digestive health complaints persist or if you are unsure.
Probiotics or prebiotics?
Both probiotics and prebiotics play a vital role in digestive health, but for different reasons. Probiotics are characterised as a large number of different strains of live bacteria and yeasts found in certain foods and supplements. These add to the bacteria that already exist in the gut. Taken in adequate quantities, some studies have shown that probiotic intake may aid good digestion and offer vital protection from harmful bacteria.
While different probiotic products comprise various strains of bacteria, the most common to be found in many commercial products are derived from the bacterial genus Lactobacillus and Bifidobacterium. According to the British Nutrition Foundation, studies on these particular strains have been shown to have a positive impact on gut physiology, by ‘creating a more favourable environment in the gut.’
It is key to note, however, that for probiotics to have an effective impact on the composition of the microbiome, they must be able to survive travelling through the intestinal tract (which is full of acids designed to break foods down) first, before they can multiply and thrive in the gut. While the possibility for survival does vary from strain to strain, the British Nutrition Foundation suggests regularly consuming probiotics to boost the efficacy. Probiotics can be taken as a supplement, or they may be found in live yoghurt and fermented foods such as kefir, miso and sauerkraut.
Prebiotics, on the other hand, are non-live, non-digestible plant fibres that nourish and fertilise existing gut bacteria in the lower gut and large bowel in order for it to multiply and thrive. Unlike probiotics, prebiotics are able to resist stomach acid, meaning that they are more likely to get to where they need to be in order to benefit the health of the gut.
While more research is needed in this area, some sources claim that prebiotics have numerous health benefits. These include reducing the risk for some cardiovascular diseases, strengthening the immune system and may even help to prevent the onset of Type 2 diabetes. Prebiotics occur naturally in many fruits and vegetables including bananas, garlic, asparagus and artichokes.
Interestingly, both probiotics and prebiotics work synergistically, meaning that consuming both will have more of an effective impact on gut flora than simply consuming one or the other.
Did you know?
There are roughly 100 trillion microbes that make up the gut microbiome—more than 10 times the number of microbial cells in the entire human body
Source: NCBI
2kg
The approximate weight of the gut microbiome
Source: NCBI
Beat the bloat
Bloating occurs as a result of excess gas in the gastrointestinal tract. This may be painful for sufferers and can be caused by excess wind, constipation, a food intolerance, IBS or coeliac disease. Symptoms of bloating can be reduced in various ways:
Increase fibre intake. Constipation can increase the feeling of bloating, a sense of fullness and may be painful in some cases. A fibre-rich diet of plenty of whole grains, vegetables and fruits can help to maintain regular bowel movements for those who suffer.
Cut out the fizz. Swap fizzy, sugar-rich drinks which can increase gas and bloating with still water or herbal tea to help flush out waste efficiently.
Reduce gassy foods. While delicious, beans and cruciferous vegetables such as broccoli, cauliflower and cabbage contain sugars that are not easy to digest for some people.
Get active. Regular exercise—even a simple 10-minute walk—can help gas to move and pass through the digestive tract quickly.
If bloating persists, seek advice from a doctor.
