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It seems like gut health is everywhere right now. From eating 30 plants a week to drinking our morning probiotics, we’re frequently told that our gut health is key to our overall wellbeing. But with so much information out there, it can be hard to separate facts from fads. At NEOM, we know that it’s the little things that can make the biggest difference – so we spoke to clinical nutritionist and gut health expert Stephanie Moore to find out what we really need to know – and which small steps make the biggest difference to the way we feel…
Why Is Gut Health So Important When It Comes To Wellbeing?
Often referred to as our “second brain” our gut plays a huge role in our overall health and wellbeing. It’s not just about digestion – our gut health can affect everything from our mood, sleep, stress and energy levels. How? Well the gut microbiome, (i.e. the community of microorganisms living in our intestines) plays a crucial role in producing neurotransmitters like serotonin, which is often called the "feel-good" hormone. In fact, about 95% of serotonin is produced in the gut! This means a healthy gut can lead to an even healthier mind and better mood management.
What Are Some Common Signs That Could Indicate Poor Gut Health?
If you’re worried about poor gut health, the first clue lies in your digestion. “Much of the magic that goes on throughout the digestive tract should be occurring without you having any conscious awareness of it,” explains Moore. “When you feel discomfort, bloating, heaviness after eating; when there’s grumbling and rumbling and churning like a washing machine; if your bowels are overactive leading to frequent bouts of diarrhoea, or if your system is stuck and congested leading to constipation – these all are signs there’s something up.”
But it’s not just our digestion that can feel off. “Other symptoms can include acid reflux, heartburn, burping, and bad breath – even brain fog, headaches, joint pains, fatigue, and sugar cravings are also common signs that something is out of balance in your gut.”
How Can Gut Health Affect Our Sleep?
We know that a good night’s sleep is key to how we feel the next day – but it turns out that our gut might even be affecting our sleep quality too. “If you eat food too close to bedtime your digestion and sleep quality will be compromised,” explains Moore. “Digesting food creates heat and it requires the help of gravity to get food through the system. When you lie down and go to bed, your digestion naturally slows and the heat can stop you getting into deep, restorative sleep.”
“Not only this – but if we lack certain nutrients (say, from having a poor diet or poor digestion), we might struggle to make sufficient brain chemicals that aid sleep.” This lack of production of sleep-regulating neurotransmitters like serotonin and dopamine make it much harder to get a good night’s rest – no matter how tired you might feel.
How Does Gut Health Impact Our Stress And Energy Levels?
The gut-brain axis, a communication network linking your gut and brain, plays a crucial role in managing both stress and energy levels. “When your gut is in good shape, it sends positive signals to the brain, helping to regulate stress hormones such as cortisol. On the other hand, an unhealthy gut can increase your stress levels and lead to chronic fatigue.”
What Are Some Easy Wins For Maintaining A Healthy Gut?
Maintaining a healthy gut doesn’t happen overnight. Happy, healthy guts are built from long-term lifestyle strategies – but these don’t have to be difficult or expensive. Below Stephanie Moore shares her top tips for ensuring a happy, healthy gut…
- Eat a wide range of colourful plant foods: Consuming a variety of colourful plant foods ensures a diverse intake of fibre and phytonutrients, which promote a healthy gut microbiome by feeding beneficial bacteria.
- Chew your food really well: Making sure that you chew food thoroughly aids digestion by breaking down food particles more effectively and mixing them with saliva, which contains digestive enzymes that begin the digestion process.
- Leave at least 3 hours from your last food to bedtime: Allowing 3 hours between your last meal and bedtime can improve digestion and prevent issues like acid reflux, as lying down can interfere with the digestive process.
- Try to include a range of fermented food on a regular, long-term basis: Regular consumption of fermented foods introduces beneficial probiotics into the gut, which can enhance gut microbiota diversity and improve digestive health.
- Leave at least 12 hours from your last meal to first meal: Intermittent fasting, such as leaving 12 hours between your last meal and the first meal of the next day, can help improve gut health by giving the digestive system time to rest and repair.
- Get outdoors into natural green areas to breathe in healthy microbes: Spending time in natural green areas exposes you to a variety of beneficial microbes that can enhance the diversity of your gut microbiome.
- Get at least 7 hours sleep a night: Making sure you get enough sleep is essential for maintaining a healthy gut, as disruptions in sleep patterns can negatively affect gut bacteria and overall digestive health.
- Practice mindfulness and try to reduce stress: managing stress through mindfulness practices, yoga, and regular exercise can also support gut health. High stress levels can negatively impact the gut microbiome, so finding ways to relax and unwind is essential.
Following these steps will have you well on the way to ensuring your gut is kept happy and healthy but always remember the 80/20 rule – yes we love a green juice but also say yes to that glass of wine! Every little step counts towards a healthier, happier you and it’s these long-term lifestyle changes which will make the most significant difference to your gut and in turn, your overall wellbeing.