Digestive issues are on the rise – 86% of Brits have had gastrointestinal complaints, ranging from being bloated to extreme pain, and Google searches for ‘gut health’ have risen by 400% in recent years. The good news is that giving our gut some TLC can have a massive impact on both our physical and mental health – and you don’t have to splash the cash to find easy solutions to give your gut some loving.
Alana and Lisa MacFarlane – who were part of groundbreaking gut health research at King’s College London – assembled an expert team of scientists, doctors, nutritionists and dietitians to write The Gut Stuff.
They explain, ‘We got fed up with gut health being associated with swanky, expensive health-food products and ingredients. So, we wrote this book to prove you can get all the ingredients in the local supermarket to make family, gut-friendly meals. We pooled together top gut experts to bring you the science, then created simple ways to action them.’
Here, Alana and Lisa highlight some of the main reasons your gut might need care – and some of the simple changes you can make straightaway.
1) Limit ultra-processed foods
These are bursting with additives and emulsifiers, which can have a negative effect on our microbes. Microbes are the gut bacteria and microorganisms that help keep our gut healthy, and in turn help regulate our metabolism, keep our immune system healthy, and influence sleep. Aim to eat a diet higher in natural foods that don’t come with a long ingredient list, such as wholegrains, lean meats, vegetables and fruit.
2) Enjoy more fibre
A lack of fibre can affect microbes, so get more plant diversity to up your fibre intake. Thirty different plant variants a week is a good target. Try mixed bags of salad, different colours of peppers (each colour counts as a variant), mixed frozen veg, lentils, and pulses – and sprinkle nut and seed mixes on soups and salads.
3) Reduce stress
It’s bad news for beneficial microbes and one of the biggest hurdles in modern life. Take three deep breaths before eating to switch to ‘rest-and-digest’ mode. Planning meals and taking your time to eat can help reduce overeating and stress. Try healthy gut recipes like sourdough French toast with a berry compote for breakfast, chicken noodles with miso and lots of veg for lunch, and lentil and aubergine parmigiana with courgettes for dinner.
4) Increase your Vitamin D
Vitamin D is great for supporting your digestive health as it helps to reduce inflammation and supports the microbial diversity in your gut. You can help manage your levels by eating foods such as egg yolks, oily fish or fortified cereals. Alternatively, you could start your day with a shot of Yakult Balance. It’s packed with friendly bacteria to increase the lactobacilli and bifidobacteria in the gut. Plus, it’s rich in vitamin D to support immunity, as well as muscle and bone health*. Available in all major retailers - £3.70, 8 x 65ml.
5) Don’t eat late at night
Overindulging before bedtime can disrupt your sleep and your microbes. Research shows the better quality of sleep you have, the more likely it is that you’ll have a greater number of beneficial microbes. Go to bed earlier, too – aim for at least seven hours a night.
6) Move more
Exercise can positively change your microbes and how they function. Studies in women have shown that those who did at least three hours of exercise a week had increased levels of gut bacteria associated with a lean BMI. You don’t need to do high- intensity exercise, as this can stress out the body and negatively influence your microbes. Simply do more exercises you enjoy – like walking with friends.
7) Cut down on booze
Excess alcohol can damage your gut lining and reduce beneficial microbes. And binge drinking (more than six units for women) can be particularly problematic, with studies suggesting that negative gut results can last one to two weeks. If you’re going to have a drink or two, then red wine is a good option as it’s packed with healthy polyphenols, plant-based chemicals that can help your microbes be more efficient.
For more information, and great gut-healthy recipes, check out Alana and Lisa’s book, The Gut Stuff: Nourishing Recipes And Expert Advice For A Happy And Healthy Gut (Pavilion Books, £26)
*Vitamin D contributes to the normal function of the immune system and the maintenance of normal bone and muscle function. Each bottle of Yakult Balance accounts for 30% of the EU reference intake for vitamin D. Enjoy as part of a healthy balanced diet and lifestyle.