As someone who veers towards plant-based foods, I have always loved all the vegetarian soups, salads, bowls and wraps that Get Fresh offers its loyal customers on a daily basis. 

I was even more excited to find out about their overall approach to wellbeing via their Feel Good campaign—one that targets both body and mind through healthy eating and lifestyle—and being invited to share with the Get Fresh tribe my knowledge and passion for all things gut health and microbiome. 

As a PhD Molecular and Cellular Biologist, and co-author of the book Step-by-Step Guide to Stop Bloating and Heal Your Gut, my goal with this blog post is to introduce you to how the gut microbiome works and provide you with some basic tips on keeping your gut happy.  

Why Invest in Gut Health?

“All disease begins in the gut.” 

• Hippocrates

Our gut health affects everything: our weight, immune system, mood, cognitive health, risk for certain chronic diseases, and, of course, all of our digestive woes. No wonder gut health is trending these days. 

What defines a healthy gut? 

This is a very interesting question since there doesn’t seem to be one straight answer. There isn’t a one-fits-all approach to gut health, with the main idea being to work around your gastrointestinal system and its needs. 

Generally speaking, experts define gut health by: (a) our bodies being able to digest and absorb food efficiently; (b) the absence of active gastrointestinal conditions that would cause gut symptoms such as bloating, abdominal pain, gas, constipation, diarrhea and heartburn, and; (c) a healthy gut microbiome.

What is the Gut Microbiome?

Good gut health depends on the huge numbers of microbes that live in our gut, collectively known as the gut microbiota. There are 100 trillion of these microorganisms living in our digestive tract with most of them calling the colon home. 

The key players are bacteria, which have been receiving most of the scientific attention these days, and there’s over 1000 different species of them found in our gut.  

The genetic makeup of our gut microbiota defines our gut microbiome. Amazingly enough, each of us has a unique microbiome, a gut fingerprint of sorts. 

These microbes work extremely hard to take care of our health. Here are some of their most important functions:

• Breaking down our undigested fiber to make chemicals that our body needs. 
• Keeping our blood sugar balanced.
• Assisting in the development of our immune system and fighting off disease, taking into account that 70% of the cells of our immune system are found along the gut. 
• Helping produce serotonin for happiness and wellbeing.
• Communicating with the brain to keep our body in balance.
• Strengthening and maintaining the gut barrier, which stops harmful chemicals from passing through.

The Gut & Brain Talk to Each Other

“The gut is not like Las Vegas. What happens in the gut doesn’t stay in the gut.” 

• Dr. Alessio Fasano, MD, Harvard University, USA

The gut and brain talk to each other all the time, even when we are asleep, sending signals to one another and regulating some of each other’s functions. 

This bi-directional communication is known as the gut-brain axis. Chemicals produced by the gut microbiome and neurons that connect the brain to the gut facilitate this exchange.

Sometimes, the two yell at each other or miscommunicate, amplifying the effect they have on the other and negatively impacting your wellbeing. 

Since the two are so interlinked, it is no coincidence that we say “I have butterflies in my stomach” or “I feel sick to my stomach” when we are stressed or anxious. Anxiety can be linked to gut issues but gut issues can also be linked back to anxiety.

Lately, there has been immense focus on disturbances of this gut-brain relationship, linking them to irritable bowel syndrome (IBS), Parkinson’s disease, stress, anxiety and depression. For instance, psychological factors affect muscle contractions in the gut, worsen inflammation or make the body more prone to infection. Alternatively, an altered gut microbiome can increase anxiety, making this a vicious circle. 

All of this is in the early stages of research and learning, but all evidence points to the importance of investing in our gut’s wellbeing, as well as stress management, for both our emotional and physical health.

Happy Gut, Happy Life

The gut microbiome has a huge impact on human health and disease. It holds an important key to a healthy gut and our overall wellbeing.   

Studies have shown that disturbances in the balance of bacteria in our gut are linked to conditions such as obesity, inflammatory bowel disease (IBD), type 1 and type 2 diabetes, celiac disease, psoriatic arthritis, atopic eczema, asthma and arterial stiffness. The microbiome has even been implicated in the development of some cancers. 

Therefore, it is important to take care of our gut microbiota and keep them diverse and stable. They will pay this forward by helping us feel good and be well. 

Here are a few simple steps you can follow to promote microbiome happiness:

1. Feed them a plant-diverse diet

Give them a variety of vegetables, fruits, legumes, wholegrain foods, nuts and seeds, herbs and spices. The more the plant diversity, the bigger the microbiota diversity, which is what we want.   

Emulsifiers and sweeteners in processed foods have a negative impact on our gut microbiota. So limit your consumption of heavily processed foods and go for healthy and unprocessed options made with fresh ingredients. 

2. Get a good night’s sleep

Evidence shows that if we disturb our body clock, we also affect our microbiota’s clocks. Make sure you sleep for 7 to 9 hours without screen-time distractions, so both you and your gut microbiota are well rested.

3. Keep active

Frequent and moderate exercise is key. Be active every day, one way or another. Walking, swimming, hiking, yoga, pilates, dancing, water aerobics…the possibilities are endless. What you choose to do is up to you, so enjoy it as much as you can.  

4. Include fermented foods that contain probiotics (good bacteria) in your diet

Examples of these kinds of food are kefir, kimchi, kombucha, miso, sauerkraut, pickles in water (not vinegar), sourdough bread, yoghurt and tempeh.

Besides probiotics, fermented foods have the added benefit of providing important nutrients such as enzymes, vitamin B and omega-3 fatty acids.

5. Invest in stress management techniques

With increased stress we send bad messages to the microbiota, affecting them in a negative manner. It is important to invest in stress management techniques such as mindfulness and meditation. Additionally, don’t be too hard on yourself and pamper yourself often. 

6. Get back to nature

Going for a walk in the forest exposes you to different bacteria that can enrich your microbiome. Work in the garden and let your children play with dirt as this puts you in touch with other beneficial bacteria. 

To find out more about this wonderful world of the gut microbiome and ways you can take care of your gut health, you can purchase the book I co-authored Step-by-step Guide to Stop Bloating and Heal Your Gut, as well as follow me on Instagram @ihadjisavva, Twitter @DrIriniH and Facebook @DrIriniH.

Feel free to DM me for details on how to obtain your own signed copy of the book.

Here’s to a healthy gut!