Is your gut unhealthy?

Did you know that the gut houses around 70% of the cells that make up the immune system and 95% of the body’s serotonin? Serotonin is the hormone that stabilises mood and promotes feelings of wellbeing.

Also residing in the gut are an estimated 500 to 1000 bacterial species that are responsible for digesting food, producing vitamins and helping the body fight off pathogens.

You can see why keeping your gut healthy is essential, if it's unhealthy it can lead to inflammation, low mood, skin conditions, poor immunity and autoimmune conditions.

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Signs your gut is unhealthy.

1. Fatigue and feeling sluggish are common signs that your gut may be under stress. An overgrowth of bad bacteria can stimulate the immune system to work harder and use up more cellular energy, making you feel fatigued. Gut problems can dysregulate serotonin and melatonin production (hormones involved in sleep regulation) which can lead to sleep disturbances and exhaustion.

2. Skin problems including acne/breakouts, eczema and irritated skin. The gut has a big influence on the skin and whenever there are skin issues, the gastrointestinal system needs to be addressed. When toxins and bacteria permeate through the gut wall (termed 'leaky gut'), it can cause inflammation and disturb the skin’s equilibrium, leading to problem-prone skin.

3. Bad breath can be an indicator of toxicity and poor gut health. A bacteria called H.pylori (that likes to live in the digestive tract) can sometimes be the culprit.

4. Constant sugar cravings can be a sign of poor gut function as the gut's bad bacteria loves to feed off sugar. High sugar diets can reduce the number of beneficial gut microbes leading to inflammation and damage in the gastrointestinal system.

5. Frequent colds/flu and bouts of illness. The immune system and gastrointestinal system are inextricably linked, so if the gut microbiome is not working efficiently, it has a knock-on effect on your immune system.

6. Frequent headaches and migraines may be due to gastrointestinal problems such as irritable bowel syndrome (IBS) and coeliac disease. The gut and the brain communicate via a network of nerves. Research has shown that when there is change in the gut microbiome (such as with bacterial overgrowth), the expression of certain brain receptors can also change. Serotonin is one of the brain chemicals involved in the narrowing of arteries. When serotonin levels change, it can result in headaches or migraines as blood vessels narrow, reducing blood flow to the brain.

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How can I support my gut?

• Avoid foods high in sugar, refined carbohydrates (white flour foods like bread, pasta, pastries), junk food and processed or packaged foods as they are damaging for the gut and sugar feeds harmful bacteria, enabling it to grow and replicate.

• Eat more fibre (vegetables, fruit, pulses, beans, sprouts) as fibre is essential for good digestive health. It keeps your bowels regular and provides food for the beneficial bacteria in your gut, helping it to thrive and multiply.

• Avoid coffee and alcohol as these lifestyle habits are incredibly inflammatory and negatively impact digestion by irritating the gut lining and preventing nutrient absorption. Try the 'Dandelion Root Latte' below as a delicious coffee alternative.

• Include prebiotic and probiotic foods in your diet – artichoke, onion, raw garlic, asparagus, dandelion greens and fermented foods such as sauerkraut and kimchi are excellent sources. Probiotics are beneficial bacteria for your gut. Prebiotics are special plant fibres that provide fuel (food) for probiotics. 

• Add turmeric and ginger to your food to reduce inflammation and protect gastrointestinal cells from free radical damage.

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Dandelion Root Latte ~ a delicious coffee alternative.

Ingredients

• 250 ml oat, hazelnut or almond milk

• 1 tbsp dandelion root coffee/powdered dandelion root

• ½ tsp ground cinnamon

• Grating of nutmeg (optional)

• Maple Syrup, Honey or Coconut Sugar (for sweetening)

Instructions

• Gently warm 250ml oat, hazelnut or almond milk in a saucepan

• Add 1 tablespoon dandelion root coffee or powdered dandelion root, ½ teaspoon ground cinnamon and an optional grating of nutmeg.

• Sweeten with a drop of maple syrup, honey or coconut sugar, to taste, and drink warm.

Notes

TIP: if you’ve got dandelions growing in your garden, you can dig up the roots, scrub them clean, gently peel, chop into 1-2cm pieces and roast in a 200°C/Gas 6 oven for 20-30 minutes, until nut-brown. Cool and grind to a powder in a coffee grinder, just as you’d grind coffee but finer.

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I aim to help you back on the road to wellness no matter your health concern. Did you know that personalised nutrition and lifestyle medicine can be the missing part of the puzzle to get you the results you deserve?

If you're experiencing poor gut health, I'd love to help. Book a call to find out more.

Jo Stoate, Naturopath + Nutritional Therapist

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