Understanding the relationship between nutrition and gut health
This is Part 2 of a series of articles focusing on the interplay between adequate nutrition, physical activity, gut health, sleep optimization, stress optimization, and social support, and their importance in achieving and maintaining optimal health.
In Part 1, we explored the relationship between sleep and gut health (I would recommend you read part one and then come back to this article). In today’s article, we will explore the interlinked relationship between nutrition and gut health.
Good nutrition is essential for supporting a healthy gut microbiome, while the gut microbiome can impact nutrient absorption and metabolism.
The impact of nutrition on gut health
Consuming a diet high in processed foods, sugar, and unhealthy fats
A diet high in processed foods, sugar, and unhealthy fats can have a negative impact on gut health. These foods can disrupt the delicate balance of the gut microbiome and increase inflammation, leading to digestive problems, such as bloating, gas, abdominal pain, and diarrhoea, as well as other health issues.
- Processed foods: Processed foods are high in sugar, unhealthy fats, and additives, which can disrupt the balance of the gut microbiome and increase inflammation.
- Sugar: Consuming high amounts of sugar can lead to the overgrowth of harmful bacteria in the gut and increase inflammation. This can lead to digestive problems and other health issues.
- Unhealthy fats: Unhealthy fats, such as trans fats can increase inflammation in the gut and disrupt the balance of the gut microbiome.
- Artificial sweeteners: Artificial sweeteners can disrupt the balance of the gut microbiome and increase inflammation.
- Gluten: For individuals with celiac disease or gluten sensitivity, consuming gluten can lead to inflammation and digestive problems.
Good nutrition is essential for supporting a healthy gut microbiome, while the gut microbiome can impact nutrient absorption and metabolism.
Consuming a diet rich in fibre, prebiotics, and probiotics
Conversely, consuming a diet that is rich in fibre, prebiotics, and probiotics can have a positive impact on gut health by:
- Supporting the gut microbiome: A diet rich in fibre, prebiotics, and probiotics can support the growth of beneficial bacteria in the gut and promote a healthy gut microbiome.
- Improving digestive health: Fibber, prebiotics, and probiotics can help improve digestive health by promoting regular bowel movements, reducing symptoms of digestive problems, and reducing inflammation in the gut.
- Boosting immunity: A healthy gut microbiome is important for maintaining a strong immune system, and a diet rich in fibre, prebiotics, and probiotics can help support the gut microbiome and boost immunity.
- Reducing inflammation: A diet rich in fibre, prebiotics, and probiotics can help reduce inflammation in the gut and throughout the body, reducing the risk of chronic health conditions.
- Maintaining a healthy weight: A healthy gut microbiome has been linked to a healthy weight, and a diet rich in fibre, prebiotics, and probiotics can help support a healthy gut microbiome and maintain a healthy weight.
The impact of gut health on nutrition
Unhealthy gut microbiome
An unhealthy gut microbiome can disrupt nutrient absorption, increasing the risk of nutrient deficiencies and chronic health conditions by:
- Impairing the function of the gut lining, leading to decreased absorption of essential nutrients.
- Increasing gut permeability: Gut permeability, also known as “leaky gut”, allows harmful substances and undigested food particles to enter the bloodstream, leading to inflammation and a host of other health problems.
- Promoting the overgrowth of harmful bacteria: When the balance of the gut microbiome is disrupted, harmful bacteria can overgrow and produce toxins, which can damage the gut lining and impair its ability to absorb nutrients effectively. This can lead to malnutrition and deficiencies in important vitamins and minerals, such as iron, calcium, and vitamins B12 and D.
- Causing a series of digestive problems, such as bloating, gas, abdominal pain, and diarrhea, which can further impair nutrient absorption.
Healthy gut microbiome
Conversely, a healthy gut microbiome can support the efficient absorption of nutrients by:
- Maintaining a healthy gut lining: A healthy gut microbiome helps to maintain the integrity of the gut lining, which is essential for efficient nutrient absorption.
- Supporting digestive function: Beneficial bacteria in the gut help to break down and digest food, which can improve the absorption of nutrients from the diet.
- Regulating inflammation: A healthy gut microbiome can help to regulate inflammation in the gut and throughout the body, which is important for maintaining optimal gut health and nutrient absorption.
- Synthesizing vitamins: Certain species of bacteria in the gut have the ability to synthesize vitamins, such as B vitamins and vitamin K, which can help to support nutrient absorption.
- Breaking down plant-based compounds: Beneficial bacteria in the gut play a role in breaking down plant-based compounds, such as fibre and phytochemicals, which can improve the absorption of important nutrients and antioxidants from plant-based foods.
LevelUp360 Gut Health TIP: Chew your food!
This is probably the simplest concept to implement. Chewing is key and it’s something that almost everyone does very poorly, and some people even skip the entire step of chewing altogether and just swallow their food. When you swallow your food, you are no longer in charge as the enteric nervous system takes over the process.
Digestion starts in the mouth, where the process of mechanical and chemical digestion begins. Properly chewing your food will tremendously improve your digestive efforts. Chewing your food is an essential part of the digestive process, and it plays a vital role in ensuring that your body can absorb all the necessary nutrients from the food you consume.
Here are some reasons why chewing your food is important for gut health:
- Increased nutrient absorption: When you chew your food thoroughly, you increase the surface area of the food, making it easier for the digestive enzymes to break down and absorb the nutrients. This helps to provide the body with the essential vitamins, minerals, and other nutrients that it needs to function properly.
- Gut bacteria: Chewing food stimulates the production of saliva, which contains beneficial enzymes and bacteria that aid in digestion. These bacteria are essential for maintaining a healthy gut microbiome, which plays a critical role in overall health.
- Digestive enzymes: Chewing food well ensures that it is mixed thoroughly with digestive enzymes, which can help to break down food more efficiently and prevent indigestion and other digestive issues.
- Reduced bloating: Chewing your food well can also help reduce bloating and gas, as it allows your body to break down food more effectively, preventing undigested food from fermenting in the gut.
The general suggestion is to chew up to 30 times each time, I personally find it difficult to get to 30 but aim for at least 15.
I would also recommend practicing mindful eating, that is, when you are eating, just focus on that and avoid looking at your phone, watching TV, using your computer… or anything else that gets your mind away from eating since these will cause you not to chew your food properly.
Stay tuned!
Recommended reading
Recommended reading
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Feeling in control of your health
If you are interested in improving your health and wellness, check out other resources such as Our Blog, Free Resources and/or join our private Body-Mind Transformation Secrets Community on Facebook, and The 360 Transformation Blueprint Podcast on Spotify and go on an even deeper dive with me to uncover how to succeed in your health and wellness goals.
You may also be interested in our Sleep Secrets Cheat Sheet. It is a great resource with strategies to fix and optimize your sleep which is crucial to succeeding in your health and wellness goals.
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