The top 3 foods for gut health

Hippocrates, the father of modern medicine, wrote over 2000 years ago that all disease starts on the gut. How right he was. 

Digestive issues, including pain, bloating, wind and even fatigue after eating, are common complaints I see.

But did you know that the gut plays a crucial role in other areas of health? 

With over 70% of our immune system housed in the gut, indeed gut health should be an area of focus on tackling COVID or keeping ourselves cancer-free?

More than 90 per cent of the body's total serotonin (the happy hormone) and more than 50 per cent of the body's total dopamine (reward hormone) is synthesized in the gut. Should we be looking to gut health when faced with anxiety or addiction?

Gut bacteria are crucial in detoxifying and eliminating oestrogen. With escalating problems associated with oestrogen dominant conditions such as PCOS, infertility, and oestrogen dependent cancers - indeed, gut health needs to be addressed.

Caring for our gut and gut bacteria are crucial to all areas of health. Our western lifestyle and diet high in highly processed foods are problematic. Knowing whats need to change, understanding why and having the tools to change behaviour are of paramount importance.

I am not into the idea of superfoods. In contrast to highly processed factory food - all real food, grown natures way can be considered a superfood. The claims around certain foods need to be met with caution, especially when the critical ingredient is removed from the natural food and offered in the shape of a pill. 

But here are my thoughts on the top foods for gut health:

Bone broth: It's rich in glycine, an amino acid that balances out another amino acid, methionine, found in muscle meats and egg yolks. Glycine helps stimulate stomach acid production, protect against gastric ulcers, seal the gut lining, and reduce the overgrowth of harmful microbes. Glutamine, another amino acid in bone broth, helps maintain the gut mucosa's integrity and the intestinal barrier. 

The gelatin in bone broth helps draw fluid into the intestine, improving gut motility and supporting healthy bowel movements.

Fermented foods: Naturally probiotic fermented foods, like sauerkraut, kimchi and Keffir, contain microorganisms that confer health benefits when consumed. The fermentation process removes antinutrients like phytic acid, making it easier for us to extract the nutrients.

The bacterial species found in fermented foods are often abundant and diverse. For example, scientists have found 28 different bacterial strains in sauerkraut. The consumption of kimchi increases certain healthy bacteria that produce anti-inflammatory short-chain fatty acids (SCFAs). Keffir has several bacterial strains that may regulate the inflammatory response of intestinal cells, potentially treating colitis. 

Having a plant slant to your diet: Eating a wide variety of non-starchy and starchy plants (and legumes, if they're properly prepared and well tolerated) can benefit the gut flora. Starchy plants like plantains, tubers, carrots, and squash are rich in soluble fibre, which feeds your gut flora and can have anti-inflammatory effects.