Hello there!
Here is my second instalment in my new blog. Today I thought I would talk briefly about gut health. This is such an important consideration in our overall health. From the way we eat to what we eat and our absorption of nutrients to finally elimination.
When we eat this is where digestion starts. It is called the Cephalic Phase. We see, Smell and taste the food. This starts the stimulation of bile and secretions in our stomach and saliva. Enzymes to break down our food such as amylase, lipase and protease. So the pancreas and liver as well as the gall bladder are all included here.
The stomach and the stomach contents such as acid are there to break down food further. If the acid is insufficient or the pH is insufficient then food doesn’t break down properly. This is when you find undigested food in your stools and some have reflux or indigestion due to fermentation.
Further down in the bowel the gut flora is important. If we have a lot of antibiotics then this leads to dysbiosis which is where our gut flora has been changed and depleted. This leads to all sorts of issues. One can be IBS. Leaky gut is where food molecules that cross the barrier of the mucosa and can trigger the immune system and so trigger an immune response and so inflammation.
These are simplistic examples as it is such a diverse subject. However it is key to remember it is a starting point when dealing with things such as immunity and autoimmune problems among others.
What we eat is important in that our gut can digest some things but not others. We have heard of probiotics which are helpful for your gut but so are prebiotics and fibre. Prebiotics are in foods such as bananas, onions, garlic, apples and asparagus. The good bacteria needs food to live on and the right foods encourage the proliferation of the right bacteria. It is thought that if we crave carbohydrates and sugary foods then we are feeding the wrong bacteria when in turn trigger the cravings to perpetuate the cycle. The bacteria are important to be a defence line for our body but also in transporting nutrients across the gut mucosa into the blood stream.
So, as you can see eating good foods is important. The wrong kind of foods affect our body in a harmful way and although it is ok to have a treat now and then, it is wise to keep them to a minimum. Things to do to ensure a healthy gut:
- Drink warm water with two teaspoons of apple cider vinegar ten minutes before eating.
- Eat high fibre foods especially fruit and vegetables as well as legumes and grains.
- Drink 1-2 litres of purified water a day.
- Reduce salt and sugar intake in the form of processed foods.
- Ensure you have good gut flora by taking probiotics and eating prebiotics.
- Fermented foods are a good idea to take for gut health. However if you have IBD or thrush perhaps skip this.
On a final note if you have had antibiotics recently a good quality probiotic will be needed. Try not to take them whilst your taking your antibiotics as it defeats the purpose. Take the probiotics after the medicines. It can take up to two years to fully replenish your gut flora so it is a commitment.
Any questions please feel free to contact me on 0456 898 675.
Lisa
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