Gut health has been a hot topic in the nutrition and exercise sector over the past few years, but it’s still a widely misunderstood area and many people are still not clear about what the phrase means. Here’s a closer look at the topic of gut health in relation to fitness and nutritional therapy, and how it might benefit you.
What does gut health mean?
The gut microbiome means all the biomes and bacteria in your intestines; as many as 100 trillion microorganisms. Its primary function includes making vitamins, hormones, chemical messengers and amino acids. It also communicates via neurotransmitters with the brain, liver and heart.
It’s an area of ongoing research
Some of the confusion around gut health has arisen because it’s still a relatively new area of scientific research, rather than any deliberate attempts to mislead by the media or the health and wellness sector.
For example, there have been some exciting breakthroughs around the connection between the gut and mental health problems due to the discovery of serotonin receptors in the gut, the so called feel-good hormone and neurotransmitter that is responsible for regulating mood and memory, among other things.
However, most of the research has so far been limited to mouse studies, and there are yet to be any conclusive clinical trials. Therefore boosting your gut microbiome could help to improve conditions such as depression and anxiety, but there is insufficient evidence to know for certain.
Eating a diverse diet
What is known and backed up by substantial evidence is that eating a diverse diet is good for our overall health, and the best way to improve the quality of your gut microbiome is to eat a balance of wholegrains, fruits and vegetables, lean proteins and unsaturated fats. Limit processed foods with high levels of sugar, saturated fats and additives.
Prebiotic and probiotics
Nutritionists emphasise the importance of including prebiotics and probiotics in your diet to diversify gut bacteria. Prebiotics are found in foods such as garlic, onions, leeks, asparagus, and bananas. Probiotics are live bacteria found in fermented foods like yoghurt, kefir, sauerkraut, kimchi, and kombucha.
A good night’s sleep
Getting a good night’s sleep is common health advice, because when we are at rest our body’s cells have a chance to repair and regenerate. This also applies to the gut microbiome, so if you are prone to digestive problems then it could be worth reassessing your sleep schedule.
Regular exercise can promote better sleep, and it can also help to manage stress and anxiety that can disrupt the functioning of the gut.
The takeaway
The takeaway message is that prioritising your gut health through a healthy diet can boost your energy levels, and potentially strengthen your immune system and boost mood. This in turn can help you to meet your fitness goals and improve your overall levels of motivation and satisfaction with life.
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