With so much information out there it’s hard to work out exactly what is actually affecting your gut health. Without doing an assessment it’s also hard to ..well assess! So let’s go through 8 Factors that should be considered when looking at gut health and I hope these help to give you some clarity (and potentially rule some out).
1. Unhealthy Diet
High intake of ultra-processed foods (UPF’s)
UPF’s now make up approximately 40-50% of total adult energy intake in countries including Australia, the US and UK. UPF’s are characterised by their low fibre content and high content of synthetic additives and emulsifiers.
The impact of UPF’s on gut health is increasingly concerning, consumption associated with a decrease in microbial diversity, lower levels of beneficial bacteria and an increase in pro-inflammatory microbes.
These changes to the gut microbiota may contribute to systemic inflammation which is associated with multiple chronic illnesses including metabolic syndrome, irritable bowel syndrome, type 2 diabetes, and colorectal cancer. UPFs may also alter the gut–brain axis, potentially affecting cognitive function and mental health.
Low plant food diversity
Findings from the American Gut Project indicate that people who consume at least 30 different types of plant foods per week have significantly greater gut microbiota diversity compared to those consuming less than 10 types of plant foods per week.
Our gut microbes thrive on the fibre found in all minimally processed plant foods including fruits, vegetables, legumes, whole grains, nuts, seeds and spices. Without sufficient fibre from plants our microbes starve and may resort to consuming the protective mucus layer which helps keep the lining of our intestine healthy.
Greater microbial diversity is linked to better digestion, stronger immunity, and a lower risk of chronic diseases including obesity, diabetes, and inflammatory disorders.
High intake of animal protein and fat
Research shows that increased dietary intake of animal protein and fat may contribute to increased risk of developing inflammatory bowel disease (IBD) including Crohn’s disease and ulcerative colitis.
Several compounds found in animal products may contribute to the negative effects observed in the gut microbiota of patients with IBD. These include haem iron found in red meat, sodium nitrate used as a preservative in processed meat, inorganic sulphate and sulphites from red meat, cheese, milk, fish, nuts, eggs, and those used as preservatives found in foods including commercial breads, beers, alcoholic drinks, sausages, and dried fruits.
Compounds produced by cooked animal products may also be detrimental to digestive health including polycyclic aromatic hydrocarbons, heterocyclic amines, and advanced glycation end-products.
2. Poor Sleep
It’s amazing how much a good night’s sleep can reinvigorate us, but did you know that sleep can also support a healthy gut?
Research shows that insufficient sleep is associated with increased appetite, weight gain, increased risk of heart disease, stroke, diabetes, impaired immunity, depression, poor concentration and athletic performance.
Sleep timing is also critically important with a sleep pattern synchronising with our circadian rhythm considered optimal i.e., wind down when the sun sets and wake up when the sun rises.
3. Chronic Stress
Stress can negatively affect the gut microbiota by increasing intestinal permeability and leading to dysbiosis (gut microbiota imbalance). Chronic stress and anxiety can override even the best diet and lifestyle. When you are stressed, your gut health suffers.
Eating when we are stressed is also detrimental to our gut microbes. Our body diverts resources from digestion to other areas of our body when we are stressed, causing indigestion, gas, bloating and other unpleasant digestive symptoms.
4. Lack of Exercise
Research shows that exercise can shape the composition and functional capacity of the gut microbiota, independent of diet. Positive changes to the gut microbiota with exercise may help explain why we see so many health benefits from regular physical activity.
Regular exercise can have numerous benefits for health due to enhanced microbial diversity, increased numbers of beneficial microbes which produce health promoting short-chain fatty acids (SCFA’s) and improved intestinal integrity.
This can translate to a more balanced gut with less bloating, more regular bowel movements and better mental health and mood (thanks to the connections between our gut and brain).
Research also shows that people who are physically active have a reduced risk of bowel cancer and a reduced risk of ulcerative colitis activity compared to sedentary individuals although more studies are needed.
5. Antibiotic Use
The negative impact of antibiotics on the gut microbiota is well-known. Although most species recover within 4 weeks, some may still be absent after 6 months or longer, depending on the antibiotic.
The result of antibiotics is a new normal microbiome with more anti-biotic resistant microbes that can leave us vulnerable to other health issues.
6. Medications
Did you know that your gut microbes interact with medications? This interaction is complex and bidirectional i.e., gut microbiome composition can be influenced by drugs, plus the gut microbiome can also influence an individual’s response to a drug. This may help explain why some people respond to medications better than others.
Commonly used drugs such as proton pump inhibitors, metformin, selective serotonin reuptake inhibitors and laxatives influence gut microbiome composition and function.
Extended use of proton pump inhibitors can induce negative changes in the microbiome which may increase the risk of small intestinal bacterial overgrowth (SIBO) and enteric infections e.g., C. difficile
Non-steroidal anti-inflammatory (NSAIDS) drugs including ibuprofen can also alter the gut microbiota and destroy the intestinal lining to create ulcers, predisposing us to IBD.
The oral contraceptive pill (OCP) is associated with development of IBD.
7. Smoking
Cigarette smoking is a major risk factor for intestinal disorders including Crohn’s disease and peptic ulcers. This is likely due to the negative effects on the gut microbiota from the components of cigarettes including nicotine, aldehydes, polycyclic aromatic hydrocarbons, heavy metals, volatile organic compounds and toxic gases.
Changes to the gut microbiota can then lead to increased intestinal permeability, impaired mucosal immune responses, and dysbiosis.
8. Alcohol
If you want to maximise your gut health, avoid alcohol, especially binge drinking which has been shown to cause damage to the gut microbiota, increasing intestinal permeability, and the release of bacterial endotoxin i.e., alcohol causes dysbiosis.
Drinking alcohol regularly can change the bacteria in your gut, leading to digestive problems like irregular bowel movements and diarrhea.
Even light drinking can increase our risk of certain cancers, high blood pressure and stroke.
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