Our fast paced lifestyle leaves us little time to devote to food preparation and planning. This is why the sales of convenience foods, such as frozen meals and take-away, are at an all time high. Even though many of these foods may tout claims such as “98% fat free” or “Low Carb”, they are often lacking in dietary fibre and can be jam-packed with nasty additives. A diet high in these processed foods can result in an imbalanced bowel flora or gut microbiome. An unhealthy gut microbiome can cause a lack of energy along with increased toxicity and immune imbalances, which can lead to disease.
When our gut is functioning correctly, waste products are eliminated entirely and efficiently. This optimal transit time from mouth to anus, ensures that tissues remain healthy and beneficial bacteria live in harmony. However, if our large bowel becomes constipated or sluggish, waste products can build up and be reabsorbed. Constipation pollutes our internal tissues and organs, increases tissue acidity and provides an ideal breeding ground for harmful bacteria and fungi.
The wider impacts of poor gut health
Our gut health impacts every organ and cell in a body, as it is both our source of nutrients and our route of elimination.
Some problems linked with inadequate fibre and poor gut health include:
- Excessive flatulence due to poor digestion and unbalanced bowel flora (i.e the gut bugs that make up your microbiome)
- Constipation, diarrhoea and irritable bowel syndrome (IBS)
- A build-up of metabolic waste products causing symptoms such as fatigue, headaches and skin conditions such as acne and eczema
- Greater exposure to toxins such as heavy metals, pesticides and carcinogens (cancer causing)
- High cholesterol levels
- Allergies and food intolerances
- Auto-immune diseases
- Depression and mood disorders
- Obesity – studies are showing that poor bowel bacteria can actually make us fat and furthermore fibre literally swells up in water which reduces hunger
- Hormone imbalances – hormones are detoxified by the liver and eliminated through the bowel, however, a poor bowel environment can lead to unneeded hormones being reabsorbed back into the body
- Increased risk of diseases including colon cancer, heart disease, inflammatory bowel disease, diverticulits and diabetes
The requirements of a healthy gut
A healthy colon requires plenty of fresh water, both soluble and insoluble fibres, polyphenols (colourful plant pigments – from a diverse range of plant foods), as well as prebiotics (food for your good bacteria), probiotics, specific amino acids (most notably glutamine), vitamins and minerals. In other words, it isn’t sufficient to eat a bowl of All-Bran (mostly insoluble fibre) for breakfast, to support long-term bowel health.
What is fibre and what does it do?
Dietary fibre consists of indigestible plant compounds that travel through our gastrointestinal tract absorbing water, providing nutrients for beneficial bacteria and aiding elimination of wastes. Insoluble fibre doesn’t dissolve in water, whereas soluble fibre forms a gel in water, thereby taking longer than insoluble fibre to travel through the gastrointestinal tract. This crucial difference gives each type of fibre very different beneficial properties.
Soluble fibre
• Lowers cholesterol – reducing the risk of heart disease and arteriosclerosis
• Delays glucose absorption – which helps to stabilise blood sugar levels which is beneficial for sustained energy, improved concentration and reduced risk of diabetes
• Enhances immune function through production of short chain fatty acids
• Softens stools and increases faecal bulk – thereby reducing constipation and the incidence of haemorrhoids
Insoluble fibre
• Improves regularity by decreasing bowel transit time – instead of dissolving in water, insoluble fibre absorbs water, thereby speeding up the elimination of waste products
• May inhibit colon cancer and reduce toxicity of heavy metals and pesticides – bowel regularity decreases contact time of carcinogens with the walls of the intestine
• Cleans the bowel wall, softens stools and increases faecal bulk – thereby reducing the risk of constipation, diverticulitis and haemorrhoids
The best sources of fibre
Contrary to what is portrayed by the media, you do not need to be consuming high amounts of grains to get enough fibre. In fact, the best types of fibres are consumed by eating a variety of vegetables (both cooked and raw), fruit, nuts and legumes (if you tolerate them). In fact, as long as you are eating a diet containing adequate fruit (limit to 2-3 pieces daily, as it is high in sugar) and rich in vegetables (the mainstay of your diet and a minimum of 7+ serves), most of us do not actually need any grains at all for fibre or other nutrients.
What are the best prebiotics?
Prebiotics feed the “good” bacteria in your bowel. Now, you have to be careful here, as many so called “prebiotics” not only feed your good bacteria but also feed bad bacteria. This is only a problem if your microbiome (meaning the bugs in your gut) is already out of balance. Unfortunately, in western societies, it is becoming unlikely that you will have a balanced microbiome. This is most notably due to three main reasons – too much sugar, not enough fibre and overuse of antibiotics and antibacterial agents.
‘True’ prebiotics only feed your beneficial bacteria. They consist of oligosaccharides, which are types of sugars that cannot be broken down by our own gut enzymes and therefore can’t be absorbed by us. This means that they continue to travel through our gut and provide food for the bugs that live in our colon.
Fructo-oligosaccharides (or FOS) is found naturally in foods such as leeks, onions, garlic, chicory, beans and legumes, and can also be bought as a dietary supplement.
Two other important prebiotic fibres are galactooligosaccharides (or GOS) and Lactulose. These are both derived from dairy – so may not be suitable if you have a dairy allergy. They can also be bought as dietary supplements.
Lactulose is also used in higher dosages as a laxative (as the sugars aren’t broken down, they encourage water to stay in the intestines thereby decreasing constipation). Partially hydrolysed guar gum (or PHGG) is a fourth prebiotic fibre that has lovely gut healing properties through its ability to increase the healing metabolite, butyrate. It does this by feeding up the good bugs in our microbiome. These bacteria make butyrate, which can then heal the gut and also circulate systemically around the body providing anti-inflammatory actions.
As with any prebiotic, start at a very low dosage and gradually increase, otherwise you will feel bloated and gaseous.
If you have trouble tolerating prebiotics, it may be beneficial investing in a comprehensive stool microbiome test. These tests are improving all the time and can help tailor your specific fibre needs. Find out more HERE.
And finally the most important nutrient for gut health….WATER!
Our bodies are up to 70% water and we cannot live longer than a few days without it, however, most of us are not drinking enough. Aim to drink 1.5 – 2.5 litres of water daily, more if you are exercising. Tea, coffee and alcohol do not count towards this tally and can further dehydrate your body. Limit their consumption and consider increasing hydrating foods – such as salads, fruits, herbal teas and soups.
