Feeding your Gut

Your gut is your ‘second brain’

The term ‘gut health’ refers to our entire digestive tract which means it’s responsible for the digestion of food and absorption of nutrients as well as maintaining the majority of our immune system (1). When food is consumed it works its way through several organs of the digestive system such as the mouth, esophagus, stomach, and intestines. Food ultimately gets broken down in the gut where it can enter the bloodstream and be delivered as nutrients throughout the body.

In the gut there are hundreds of species of gut microbiota which are located along the gut with other, similar microbes. They are responsible for many roles such as:

• Making vitamins, amino acids, hormones, and serotonin (the ‘happy’ chemical) (1)
• Influencing gut movement and function (2)
• Protects your gut from bad microbes (1)
• Communicates with your brain, liver, and heart (3)

What impacts gut health?

Sleep
Disturbed sleep, commonly found in shift workers, jet lag, delayed bed times, and late night snacking, has been shown to disrupt gut microbiota due to the fact that your gut microbiota exhibits a sleep-wake cycle, otherwise known as the circadian rhythm (4). The impact of sleep disturbance has been associated with increased risk of weight gain and diabetes (4). Research has also shown that a disturbed gut microbiota can negatively impact sleep quality. Thankfully changes to your diet can improve your gut microbes. We will discuss these dietary changes below.

If you experience disturbed sleep then it could be beneficial to create a sleep routine. Some tips for improved sleep include:

• Create a regular routine by maintaining the same sleep time and wake time every day.
• Make your bedroom a relaxing environment by keeping it tidy and quiet, slightly cool temperature, and dark.
• Wake up and go outside. Take a walk around your garden, do some stretching, or have your morning tea/ coffee out on the porch.
• Avoid taking your phone or any other screen to bed.
• Avoid caffeine after 3pm.
• Eat your meal 2–3 hours before bed to prevent getting into bed too hungry or too full. Allow yourself to unwind before bed. This could include stretching, listening to music, having a bath, or reading a book.

Eating for a healthy gut

When it comes to nourishing your gut the focus is what can you add to your diet. Below are some foods to include:

1. Dietary fibre

It feeds your gut flora, helps with bowel movements, helps stabilise blood sugars, and supports immune function. For tips on how to increase fibre in your diet, check out our article, Focusing on Fibr​e.​

2. Include prebiotics

Prebiotics are a type of dietary fibre that feeds specific microbes in the gut. As they are naturally occurring in foods, it’s not necessary to take a supplement for it. They are found in dates, grapefruit, prunes, watermelon, dried mango, beetroot, garlic, onions, almonds, cashews, and legumes.

3. Fermented foods

Fermented foods have been around for thousands of years. They require microbes to convert the initial food product into its fermented form. They contain live microbes, and can improve taste, texture, and digestibility. For example, sourdough bread is a process of fermentation which in turn reduces the gluten content. Examples of fermented foods include kimchi, sauerkraut, kefir, kombucha, and probiotic yogurt.

4. Diverse plant-based diet

Check out our article, A Guide to Plant-Based E​at​ing, for more information on how to include more plants into your diet.

Do you experience bloating?

Bloating is one of the most common gut symptoms, with many people not understanding what’s causing it. Bloating is the feeling of pressure in your intestine that may cause your stomach to push out. The truth is, bloating can be caused from a number of things such as eating too much food or drinking too much fluids, or your gut has produced gas due to a large consumption of fermented foods. Some people may experience feeling bloated frequently and this can be due to a heightened sensitivity of the intestine. This is particularly common for people with Irritable Bowel Syndrome (IBS). If you experience bloating try these strategies:

• Avoid large meals. Aim for 3 smaller meals with 2 snack periods in between.
• Chew your food well (10–20 chews for every mouthful)
• Avoid polyols (commonly food in sugar-free foods)
• Wear loose fitting clothes
• Gentle exercise and stretching can help movement of gas
• Try using a heat pack on your belly to help loosen up the gut muscles which may help movement of gas
• Discuss trying a low FODMAP diet with your healthcare provider.

Information this week by: Kirstyn Church, an Associate Nutritionist​ with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets@gmail.com.

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References

1. Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. In Biochemical Journal. https://doi.org/10.1042/BCJ2016051​ 0

2. Obata, Y., Castaño, Á., Boeing, S., Bon-Frauches, A. C., Fung, C., Fallesen, T., de Agüero, M. G., Yilmaz, B., Lopes, R., Huseynova, A., Horswell, S., Maradana, M. R., Boesmans, W., Vanden Berghe, P., Murray, A. J., Stockinger, B., Macpherson, A. J., & Pachnis, V. (2020). Neuronal programming by microbiota regulates intestinal physiology. Nature. https://doi.org/10.1038/s41586-020-1975-​ 8

3. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology.

4. Parkar, S. G., Kalsbeek, A., & Cheeseman, J. F. (2019). Potential role for the gut microbiota in modulating host circadian rhythms and metabolic health. In Microorganisms. https://doi.org/10.3390/microorganisms702004​ 1

5. “Bloating: Causes and Prevention Tips.” Johns Hopkins Medicine​ ​, The Johns Hopkins University, www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-preventi on-tips.

All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.