A productive workday filled with innovative ideas and increased focus may be attributed to a strong connection between our creative ideas and the health of our gut.
This article delves into the scientific foundation behind this phenomenon!
Our gut and brain are intricately connected through the 'gut-brain axis.' This connection impacts our mental health, influencing how we think, feel, and interact with the world.
The enteric nervous system (ENS), a nerve network in the gut, is linked to the brain through the vagus nerve, facilitating bidirectional communication8.
An imbalanced or bacteria-overloaded gut can lead to stress and inflammation, directly affecting brain function and disrupting the body's equilibrium. A healthy gut microbiome is essential for optimal brain function and creative thinking. Without sufficient good bacteria, digestive health is compromised, resulting in symptoms such as brain fog, fatigue, bloating, joint pain, and poor sleep7
Creative thinking typically stems from two brain pathways related to neurotransmitters:
Serotonin, crucial for mood, memory, focus, and creativity. Surprisingly, up to 80% of serotonin is produced in the gut9.
Dopamine, controlling emotions like boredom, motivation, excitement, engagement, and attentiveness.
Our gut bacteria significantly influences the levels of these neurotransmitters, playing a critical role in creative thinking9.
Berries, including blueberries, blackberries, and strawberries, contain superfood compounds that facilitate communication between brain cells and activate Brain-Derived Neurotrophic Factor (BDNF).
BDNF is vital for brain health, promoting the growth of new neurons essential for clear, creative thinking2. Berries are rich in antioxidants and polyphenols, protecting against Alzheimer's and cognitive decline3.
Caffeine, found in coffee, stimulates brain cells, increasing serotonin and acetylcholine levels. Coffee is high in antioxidants, such as phenylalanine, contributing to enhanced and protected brain health4. It has been found to stimulate creativity due to its caffeine content4.
Avocados and green vegetables like kale, broccoli, and spinach are packed with creativity-boosting nutrients. These foods provide essential nutrients like iron, potassium, and Vitamin K, crucial for optimal brain function, memory, and concentration.
Omega-3 fatty acids, vital for cell membranes and cognitive function, cannot be produced by the body and must be obtained through food. Oily fish, such as salmon, is recommended at least twice a week.
Other sources include olive oil, avocados, flaxseed, egg yolks, nuts, and seeds. Omega-3s protect the gut lining and enhance brain cell membranes6.
Processed sugars should be avoided as they lead to a high-glycemic sugar crash, slowing down brain function and plummeting creativity.
Probiotics play a crucial role in replenishing good microbes in the gut, supporting the immune system, and aiding nutrient absorption. Our product Gut Care is recommended, containing 6.1 billion live bacteria + yeast microorganisms [6.1 x 10^9 Colony Forming Units], serving as an excellent probiotic for increasing gut bacteria.
In conclusion, the gut and brain are closely linked to emotional health, playing a significant role in creativity. Dietary choices impact the levels of good gut microbes, influencing brain health. A thriving gut tends to enhance cognitive function and creativity, fostering a clearer and more connected mind!
The Link Between Gut Health and Athletic Performance
]]>Athletes place incredible demands on their bodies and must be in top-notch condition to perform, feel, and recover at their best.
But as an athlete, is it possible to maximise your performance using your gut microbiome?
In this article, we will explore why the gut is crucial for athletic performance and how we can enhance our gut health to achieve peak athletic performance.
How does exercise contribute to our gut health?
1) Improving Digestive Health
When we are in motion, our guts can process the food we eat throughout the day more efficiently, allowing waste products to pass through and fibre to move through our digestive system3.
2) Improving Nutrient Absorption
Enhanced digestion reduces the risk of constipation and bloating, enabling better absorption and assimilation of nutrients. This can result in improved energy and exercise recovery4.
Exercise has also been shown to boost immunity and increase levels of healthy gut bacteria. A sufficient amount of good microbes in our guts is essential for optimal functioning, leading to better mood, sleep, and serotonin production4. It doesn't have to be vigorous exercise; even walking is sufficient to get our guts moving4.
So, the next time you feel sluggish or struggle with bowel movements, get moving!
Being active is one of the best things we can do for our long-term physical and psychological well-being.
However, excessive exercise can lead to issues such as an imbalance in the gut microbiome, a significant underlying cause of many diseases3.
Being an athlete places incredible demands on the body, not only affecting muscles but the entire body. When this strain is both high and repetitive, it can disrupt the body's homeostasis, leading to fatigue and stress, known as exercise-induced gastrointestinal syndrome3.
This disruption can affect sleep, mood disorders such as depression and anxiety, and make us more prone to chronic injury3. Balance is key when it comes to exercise, training, and recovery.
So, how does the gut microbiome actually impact athletic performance?
1) Reducing Inflammation
Levels of inflammation are crucial for an athlete's performance. The gut microbiome plays a significant role in either increasing or decreasing inflammation levels. Inflammation interferes with athletic performance, slows recovery, and is a root cause of many chronic diseases2.
Diets high in processed foods, saturated fats, and refined sugars increase inflammation, affecting recovery and sleep quality. Gut microbiome imbalance, or dysbiosis, is linked to inflammatory conditions such as arthritis, autoimmunity, and bowel disease2.
Maintaining a healthy microbiome reduces systemic inflammation, allowing athletes to perform at their best.
2) Boosting Energy Levels
Consuming the right foods and maintaining a healthy microbiome boost energy levels and athletic performance. Improved lactic acid breakdown and control of redox function reduce fatigue symptoms.
The body functions more effectively by increasing ATP levels, modulating metabolism, and supplying essential metabolites to mitochondria—the cell's powerhouse for energy production.
3) Improving Mental Strength
The gut is linked to psychological health and communicates with the brain via the gut-brain axis, supporting an athlete's psychological discipline and well-being.
Athletes need strong mental states to maintain an edge over competitors, discipline in high training loads, and dietary habits. A healthy gut microbiome significantly impacts mood, pain tolerance, attitude to training, cognitive performance, and mental clarity.
When the gut microbiome is efficient, the whole body runs efficiently.
In summary, yes—gut health is crucial for athletes and can be a significant performance asset. Gut health enables athletes to maximise recovery, learn about nutrition, improve sleep, boost immunity, and enhance mental focus during exercise. It is also essential for nutrient absorption and identifying any food sensitivities or inflammatory foods.
Our supplements are tailored to support gut health in all individuals, including athletes. We recommend trying probiotics alongside a nutritious diet to support your training protocol, especially if you aim to improve performance, immunity, athletic recovery, and general health. Probiotics should ideally be consumed first thing in the morning before food to increase absorption4.
We recommend our products: Immune Boost and Gut Care.
Gut Care contains 6.1 billion live bacteria + yeast microorganisms (6.1 x 10^9 Colony Forming Units) to boost good bacteria, an excellent starter for enhancing gut health.
If you are looking for a probiotic with extras, Immune Boost also contains proven immune-boosting vitamins, minerals, botanicals & prebiotics, and 8.5 billion+ (8.5 x 10^9 CFU) for an added nutrient boost. This product may be particularly useful for athletes looking to get more micronutrients into their diet.
In conclusion, gut health is incredibly important for maintaining optimal health, even if you are not an athlete. However, gut health plays a huge role in athletic performance and can be a real asset to support an athlete's training protocol.
If you want the performance edge, start with your gut!
Best Side to Sleep on for Digestion
5 Ways Your Social Life Influences Your Gut
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More than 2,500 years ago, in Chinese medicine, bone broth was used to support digestive health. It subsequently became a staple of traditional Asian meals, and nowadays it is frequently used as the base for various Chinese, Korean and Japanese soups.
It is now emerging as a big trend in health and wellness. In this article we will be discussing the benefits of bone broth, what it is and how it can support our gut health.
Bone broth is a liquid collagen packed with vitamins and amino acids, extracted from the joints of animals through prolonged cooking of bones at a high temperature.
Essentially, it is a liquid stock made by boiling animal bones and connective tissue. Some people consume it on its own, as a soup, or alongside a meal. Bone broth has been a traditional drink since the beginning of humankind.
Bone broth is typically made by simmering bones, especially those high in collagen, for longer periods (often 12-24 hours) to create a broth-like liquid. You can enhance the flavour by adding vegetables, herbs, and spices.
Apple cider vinegar or wine is often introduced to help break down the collagen in the connective tissue.
Bone broth is rich in essential vitamins, including calcium, phosphorus, magnesium, vitamin A, vitamin K2, iron, zinc, selenium, and manganese. Many of these micronutrients are crucial for metabolic function and energy processing in the body, areas where we often experience deficiencies.
Bone broth is also high in essential amino acids such as glycine and proline1. These amino acids offer benefits for joints, aiding in cartilage regeneration, collagen synthesis, and reducing joint aches, pains, and inflammation3.
Glycine and proline constitute 50% of the amino acids in collagen, the body's most common protein, providing skin elasticity, joint support, strength, and structure.
Bone broth, being high in protein and essential vitamins, may benefit digestive and joint health, muscle and bone development, and play a role in weight management, with added skin benefits.
It exhibits anti-inflammatory properties, potentially proving helpful in the treatment of colitis and bowel disease1. Its high amino acid profile is beneficial for individuals with autoimmune disorders or leaky gut, aiding in maintaining gut lining integrity1.
Like glycine, proline contributes to sealing and healing the gut lining, resulting in improved digestive health. Bone broth may also enhance skin complexion and treat skin disorders such as acne and psoriasis2. Additionally, its high collagen levels contribute to benefits for skin, joints, and nails2.
Due to its animal bone base, bone broth is not suitable for vegans or vegetarians, as obtaining essential amino acids (glycine, proline) from vegan sources is impossible.
However, vegans can explore broth substitutes with entirely different benefits. Some people find the taste unpleasant, making it difficult to consume, and it is not particularly filling. Additionally, if not made at home, it can be expensive.
In conclusion, bone broth offers impressive benefits and can be a nutritional powerhouse for some individuals. Considered a superfood for its nutritional content, it also provides vegan alternatives.
We highly recommend it as part of a healthy gut protocol and believe it to be a beneficial nutrient boost. Bone broth is versatile and contains numerous health benefits, earning its status as a superfood by many.
In this article, we delve into the crucial role of socialisation and how our social life can influence our gut bacteria and overall health.
Our guts establish communication with our brains through the 'gut-brain axis.' But what exactly is the gut-brain axis?
The gut-brain axis (GBA) serves as a communication system connecting the emotional and cognitive centres of the brain with our intestinal functions. This intricate relationship extends to our endocrine, hormonal, metabolic, and immune pathways.
The GBA significantly contributes to emotional health, decision-making, mood, cognition, mental health, and consequently, our social habits.
Loneliness, shown to reduce life expectancy by up to 30%3, adversely affects our well-being. As social beings, we require interaction for optimal functioning.
Individuals experiencing loneliness often exhibit elevated inflammation levels, particularly in the gut and brain. Loneliness correlates with increased inflammatory gene expression, heightening the risk of depression, anxiety, Alzheimer’s, and autoimmunity2.
Socially isolated individuals tend to have altered eating habits, consuming fewer meals with lower intake of protein, fruits, fibre, and vegetables—essential for nurturing beneficial gut bacteria3.
Consequently, loneliness can negatively impact eating habits, elevating the risk of chronic digestive inflammation.
Sharing meals fosters healthier eating patterns and improved digestion. Dining with others encourages mindful eating, reducing the likelihood of rushed consumption and preventing gastrointestinal issues such as acid reflux1.
This communal approach also guards against overeating and promotes a positive relationship with food, lowering the risk of metabolic disorders like obesity and type 2 diabetes2.
Ideally, incorporating shared meals into our routines, at least once a week with friends and family, is advisable1.
Research indicates that emotional connections contribute to enhanced digestion and reduced gastrointestinal symptoms.
Social support enhances gut-brain communication by fostering positive emotional qualities such as motivation, better decision-making, and a positive outlook on life. It also correlates with better dietary choices for our gut bacteria6.
Additionally, those with robust social connections often exhibit a more diverse range of bacteria species, promoting a healthier gut microbiome4.
Stress can exacerbate bloating, constipation, indigestion, and brain fog, influencing gut barrier permeability and the risk of 'leaky gut'5.
Social stress, in particular, can detrimentally impact the gut microbiome by depleting beneficial gut microbes. This stress increases plasma levels of serum corticosterone and epinephrine while reducing gut microbiome diversity. Such changes significantly compromise immune function, elevating the risk of loneliness and depressive disorders5.
Sources of social stress encompass challenging marriages, social isolation, life changes, and lack of social connectivity5.
While we may have numerous relationships, the emphasis on fostering positive ones is vital.
Positive social relationships significantly contribute to social well-being, boosting the abundance of beneficial gut bacteria. They provide support, aid in decision-making, imbue life with meaning, reduce stress, and enhance life expectancy.
Research indicates that sociable individuals with positive relationships tend to possess a diverse range of gut bacteria, reinforcing a robust immune system6.
Conversely, the absence of positive relationships elevates the risk of lower self-esteem, poor microbiome diversity, and mental health disorders like anxiety and depression5.
Nurturing positive relationships is therefore crucial for supporting our gut microbes and promoting psychological well-being.
How can we improve our gut health through socialisation?
Socialising provides opportunities for our gut bacteria to diversify, increasing levels of 'good' gut bacteria2. Our good bacteria play a vital role in producing serotonin—the 'feel good' hormone. Hence, maintaining and enhancing our social network contributes to a more diverse microbiome, fostering a healthier immune system.
Socialisation can occur through various means such as seeing friends, organising dinners, engaging in sports, and holidays, attending classes, celebrating events, and spending time with family.
In conclusion, our social life is indispensable for maintaining good gut health, constituting a fundamental aspect of our overall health and well-being.
The benefits are extensive—socialisation facilitates a balanced work-life dynamic, fosters positivity, reduces the risk of chronic disease, nurtures gut bacteria, bolsters the immune system, and sustains cognitive function.
Friendly Gut Bacteria Explained
]]>During sleep, our brain and body continue to digest the food and beverages consumed throughout the day, also facilitating the restoration of bodily functions overnight. Both the foods consumed before bedtime and the sleep position adopted can influence the efficiency of digestion and the quality of our sleep.
In this article, we will delve into the connection between sleep and digestion, exploring ways to optimise sleep for digestive health.
We all desire a perfect night's sleep, but at times, achieving it can be elusive. Whether it's struggling to sleep, feeling restless throughout the night, or waking up without feeling refreshed, our digestion can play a significant role in these experiences.
Poor sleep can make us more susceptible to digestion problems, and conversely, poor digestion can impede our ability to achieve restful sleep. Sleep disruptions may impact immune health and trigger excess inflammation, adversely affecting digestive health4.
For optimal digestive well-being, it's advisable to consume substantial meals 2-3 hours before bedtime to avoid overloading the digestive system. Consuming a heavy meal close to sleep increases the risk of heartburn and indigestion1. Incorporating at least 30 minutes of daytime exercise can further enhance digestive health during sleep3.
Ensuring optimal sleep for digestion contributes to increased energy, a refreshed feeling, and easier waking. Research indicates that sleeping on the left side is the most natural and beneficial position for overall health5.
The stomach's natural position is on the left side, aiding more effective food digestion. Gravity assists in the smoother movement of food waste from the small intestine to the large intestine, promoting a natural digestive process5. Individuals experiencing heartburn may find sleeping on their left side particularly beneficial.
Sleeping on the right side relaxes connecting muscles between the stomach and esophagus, potentially increasing the likelihood of acid reflux1. Elevating the head while sleeping on the left side may provide an additional advantage for improving nighttime digestion, helping ease heartburn by keeping the lower esophageal sphincter (LES) above the level of gastric acid.
While various sleeping positions exist, if your current sleep is satisfactory, there may be no urgent need for a change. For optimum physical health benefits, sleeping on your back maintains the natural curve of your spine, reduces back pain, and facilitates easy breathing throughout the night2.
However, if the focus is on improving digestive health, sleeping on the left side appears to offer the most benefits for both gut and overall health1. The importance of our rest posture is often underestimated, influencing the way our systems manage and process waste, a crucial consideration for overall health improvement.
In conclusion, evidence suggests that sleeping on the left side is optimal for digestion and overall health. While we recommend prioritising the most comfortable position for the best night's sleep, trying the left-side position could be beneficial, especially for those dealing with heartburn, or indigestion, or aiming to enhance overall sleep hygiene.
Surprisingly, boosting your gut bacteria may be as crucial as breaking a sweat at the gym. Studies suggest that by focusing on good digestive and immune health, athletes can expedite reaching peak performance.2 Probiotics have emerged as a key player in enhancing gut health.
Let's explore!
Our body depends on a robust immune system to maintain health. Probiotics contribute to immune function by improving the health of beneficial gut bacteria. This, in turn, positively affects how our body functions, particularly in digesting and metabolising food for energy production.3
Additionally, research indicates that probiotics may aid in muscle building through protein synthesis and utilisation. A healthy gut facilitates increased oxygen supply to muscles, reduces inflammation, and accelerates post-exercise recovery.1
Probiotics are live microorganisms consumed to enhance the levels of beneficial bacteria in the gut, aiding in fibre digestion and infection prevention.7
Predominantly from microorganisms like Lactobacilli and Bifidobacteria, diversity in microbiome strains is crucial for varied effects on the body.
Probiotics can be incorporated through supplements or foods like kimchi, yoghurt, kefir, and kombucha.
Research from the University of Tampa suggests that supplementing bodybuilders with probiotics, alongside protein supplements and a structured training program, may enhance muscle gain.
Probiotic supplements potentially improve the body's absorption of vitamins and nutrients, boosting protein synthesis and absorption, crucial for athletes with high protein demands.6
Consuming high-quality probiotic supplements can lead to positive changes, including improved digestion, increased energy, enhanced mood, and clearer skin.
Probiotics, especially strains like Bifidobacteria and Lactobacilli, contribute to B vitamin production, essential for energy production. A well-functioning immune system correlates with optimal energy levels.5
Yes! Probiotic supplementation shows promise in improving performance, particularly for endurance athletes engaged in prolonged activities causing gastrointestinal distress.
This includes events like running in the heat and aids in recovery and nutrient absorption, crucial for sustained performance over extended periods.7 Probiotics also enhance gut barrier function, preventing symptoms like 'IBS' during long-distance running.7
Absolutely! Based on evidence, we recommend athletes consider probiotic supplementation to enhance performance, recovery, and overall health.
Probiotics have shown benefits in psychological and physiological responses to stress and anxiety during performance events. Combining probiotics with a gut-healthy diet maximises their effects, offering athletes a potential edge in performance, recovery, and immunity.
We recommend trying probiotics alongside a nutritious diet, especially if you aim to improve performance, immunity, athletic recovery, and general health. We recommend Immune Boost or Gut Care to cover all of your gut health needs!
Gut Care contains 6.1 billion live bacteria + yeast microorganisms, an excellent starter for boosting gut health. For an added nutrient boost, Immune Boost includes proven immune-boosting vitamins, minerals, botanicals, prebiotics, and 8.5 billion+ CFU.
In conclusion, probiotics complement an athlete's healthy lifestyle and training protocol, serving not only to boost performance but also as a supplement for general health and wellness support.
The gut's connections with the brain, immune system, energy production, hormones, and more make it a crucial factor in athletic performance when functioning optimally.
Other beneficial supplements, such as multivitamins, omega-3s, amino acids, protein formulas, and vitamin D, can be effectively paired with probiotics.
When we consume foods that are heavy on the stomach or challenging to digest, it can lead to various side effects, including bloating, post-meal fatigue, joint pain, inflammation, leaky gut, headaches, acid reflux, aches, and more9.
In this article, we will explore some of the best foods to promote smooth digestion and how they can benefit our gut bacteria.
Oats are an excellent source of dietary fibre and prebiotics for our gut bacteria. They also contain beta-glucan, a soluble fibre that lowers cholesterol and supports heart health1.
When soaked overnight, the anti-nutrients in the oats and minerals are released, making the oats soft and easily digestible. Soaking the oats also breaks down phytic acid, which can help prevent digestive issues1.
Moreover, oats are highly versatile, offering a range of flavours like cocoa, vanilla, cinnamon, and apple spice, so get creative!
Sweet potatoes are an excellent source of soluble fibre, vitamins C and E, and they contain high levels of the antioxidant beta-carotene2.
When baked, they become soft and are incredibly easy to digest. Rich in potassium, sweet potatoes are an excellent prebiotic for our gut bacteria. They also contain magnesium, promoting the secretion of GABA in the brain—a neurotransmitter that induces relaxation, making the digestion process smoother2.
Fish is an excellent source of protein, containing all essential amino acids, as well as vitamin D, B12, and selenium. Oily fish, in particular, is rich in omega-3 fatty acids (DHA, EPA), which reduce inflammation and are beneficial for the gut lining.
These foods are typically well-tolerated and have significantly lower saturated fat content compared to red meat. Fish also possesses a softer cell structure compared to beef or pork, making it easier to digest than other meats3.
High-fibre rice, such as brown rice, may contribute to digestive issues like diarrhoea, bloating, and gas due to its fibre content.
White rice, being a simple carbohydrate, is an excellent option for those with IBS or digestive disorders. It is low in fibre and saturated fat and can be digested in as little as 20-30 minutes4.
We recommend avoiding the addition of extra oils and other fat sources when consuming rice, as it can make it harder to digest. It is best to opt for plain rice and add toppings with caution until you find which ones suit your gut best.
Bananas are a popular fruit for a reason! They are easy to digest and rich in electrolytes and potassium, which can help reduce muscle cramps. They also contain essential vitamins such as vitamin B6 and vitamin C, both of which benefit your immune system5.
High in fructooligosaccharides (FOS), a dietary fibre, they are an excellent prebiotic, easily broken down in the intestine and serving as food for our beneficial gut bacteria5.
Riper bananas are softer and tend to be easier to digest than non-ripe ones due to their higher sugar content. We recommend trying both types to see how your gut responds.
Yoghurt and kefir are among the most popular fermented foods worldwide due to their taste and health benefits. Both are rich in probiotics, supporting the gut microbiome and promoting healthy digestion.
Probiotic foods increase the levels of beneficial bacteria in our guts, facilitating easier digestion and a thriving immune system. We recommend choosing low-fat yoghurt, as fat can slow down the digestive process and make it harder to digest6.
Soups and broths, being in liquid form, are digested almost immediately and are readily absorbed by the body. They are also highly nutritious, serving as an excellent source of nutrients. Bone broth, in particular, is high in amino acids, electrolytes, and collagen, which is soothing for the gut lining7.
Papaya fruit is extremely nutritious and high in antioxidants, and vitamin C. It also contains two enzymes, papain and chymopapain, which aid digestion and allow it to be easily broken down in the digestive tract3.
Additionally, papaya is high in fibre and water content, both of which help prevent constipation and promote regularity and a healthy digestive tract.
Eggs are an excellent source of protein, amino acids, and omega-3 DHA in the yolk, supporting the intestinal barrier. With a smooth texture that is easily broken down in the gut, eggs are also rich in essential vitamins and minerals like choline (important for memory), vitamin A (essential for vision), and vitamin D (for healthy bones)7. They are incredibly versatile and can be boiled, poached, or scrambled.
Several herbal teas have been shown to help with nausea, cellular homeostasis, constipation, indigestion, and IBS symptoms, and are easily digested8.
Fortunately, most of them are widely available and easy to make, promoting better digestive health. Some of the best herbal teas to consume include peppermint tea and ginger tea. Peppermint tea maintains the pH balance in the digestive tract, while ginger can help treat digestive disorders and improve your digestive health.
In conclusion, there is no one-size-fits-all approach to eating, but consuming the right foods for your gut promotes healthy digestion and reduces the risk of bloating, constipation, indigestion, and gastrointestinal issues, ultimately helping you feel your best.
This enables better absorption and utilisation of nutrients from your food, leading to increased energy, improved sleep, a healthier gut, and overall well-being.
We recommend trying a variety of foods to see how your gut responds and monitor any digestive symptoms you may experience.
In short, vitamins are absorbed by the body within minutes to hours, depending on whether you take liquid supplements, IV infusions, or tablet forms. If you are taking vitamins for a deficiency, it may take longer to replenish your levels.1
In this article, we will delve into the world of vitamins, exploring their benefits, the different types available, and the factors that influence their absorption and effectiveness.
Vitamins are essential nutrients our bodies require in small amounts to function properly. While most of these vital nutrients are obtained through our diet, sometimes extra supplementation becomes necessary.
Multivitamins, for example, are designed to fill nutritional gaps and come in various brands and formulations, each specifying the daily value (DV) or recommended dietary allowance (RDA) of nutrients in one serving.1
If a label reads 100% DV of vitamin D, it means you're getting your daily requirement based on a 2,000-calorie diet, so adjustments may be needed depending on your calorie intake.
There are many benefits to taking vitamins, including improved energy levels, mood enhancement, reduced stress and anxiety, enhanced short-term memory, lower inflammation, increased muscle strength, and overall better health.
Athletes often turn to vitamins for post-training recovery,2 while daily multivitamins can boost brain function, positively impacting memory, mood, and emotional well-being.7
When it comes to choosing vitamins, there are various options available. Multivitamins cover a broad spectrum of essential nutrients such as vitamins D, K, C, magnesium, phosphorus, and calcium, making them an ideal daily supplement.
On the other hand, specific or singular supplements like omega-3s or vitamin D are used to address particular health conditions. For example, vitamin D is a popular choice for treating deficiencies and autoimmune diseases.3
The duration for vitamins to take effect depends on several factors, including:
Deficiency Levels: If you're deficient in vitamins, it generally takes longer to replenish your levels. Consistent supplementation for approximately 1 to 3 months is typically needed to correct a deficiency.9
Type of Supplement: Different supplement forms affect absorption rates. Liquid vitamins dissolve more rapidly, offering higher potency compared to tablets. Liquid vitamins, containing liposomes, promote bio-absorption. Some pill vitamins also include beneficial ingredients that aid absorption.6
Water vs. Fat-Soluble Vitamins: Water-soluble vitamins are absorbed more quickly than fat-soluble vitamins, which are stored in the body. Consuming fat with fat-soluble vitamins enhances absorption.11 There are only four fat-soluble vitamins: A, D, E, and K.
Nutrient Pairings: Some vitamins are absorbed better when paired with others. For instance, black pepper is often combined with turmeric supplements, while vitamin C enhances the absorption of plant-based iron. Vitamins like D and calcium also have synergistic effects.5
Lifestyle & Habits: Consistency in supplement intake and physical activity levels influence absorption. Taking supplements in the morning and maintaining a diet rich in fruits, vegetables, fibre, and lean protein, along with regular exercise, can boost nutrient absorption.
Health Issues: Certain health conditions, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can hinder vitamin absorption. Age also plays a role, with the elderly sometimes requiring higher dosages due to reduced absorption capabilities.8
It is essential to consult with your GP before embarking on any supplementation regimen to ensure your specific needs are met.
Recognising when vitamins are taking effect can be based on your physical sensations, such as increased energy, improved sleep, and fewer symptoms.
A more precise method is through blood tests conducted by a medical professional or your GP, which assess the levels of vitamins and minerals in your body.
Signs of nutritional deficiencies to watch for include brittle hair and nails, fatigue, brain fog, joint pain, bleeding gums, impaired eyesight, or discoloured skin. If you experience these symptoms, consult a medical professional for nutritional testing or a blood test.
In conclusion, both vitamins and multivitamins are valuable additions to a healthy lifestyle, particularly in addressing nutrient deficiencies, achieving health goals, and managing pre-existing health conditions.
However, a well-balanced diet, rich in fruits, vegetables, lean protein, fish, whole grains, beans, pulses, prebiotics, and probiotics, remains fundamental to meeting your nutritional needs and supporting overall well-being.
How do I know if my gut is healing?
How does the gut change as we age?
]]>But did you know that these seasonal staples aren't just for carving spooky faces? Pumpkins, often interchangeable with butternut squash, are packed with gut-friendly benefits.
Let's explore how they can support your digestive health!
Pumpkin is a rich source of soluble fibre, which helps with constipation and diarrhoea by forming a gel-like structure in the gastrointestinal (GI) tract. This gel-like property promotes well-formed bowel movements and can slow down GI transit time to absorb water, also acting as a bulking agent, offering relief from constipation.4
High in soluble fibre, pumpkin serves as a prebiotic, nourishing friendly gut microbes to promote a healthy gut microbiome. Gut bacteria ferment soluble fibre, producing anti-inflammatory compounds known as short-chain fatty acids (SCFAs)3, which support the colon's cell lining and strengthen the gut barrier, reducing inflammation and the risk of gastrointestinal diseases.1
Cooked pumpkin, similar to bananas, is rich in potassium and soluble fibre. Potassium is essential for digestive health as it enables peristalsis, the process where muscles in the intestines contract to push food through, aiding in digestion and nutrient absorption. Low potassium levels can lead to constipation and bowel issues, making pumpkin a valuable addition to your diet.
Pumpkin's flesh and seeds are packed with nutrients crucial for a robust gut lining. Beta-carotene in pumpkin converts to vitamin A, while pumpkin seeds are an excellent source of zinc, both vital for maintaining a healthy intestinal barrier. This barrier prevents food particles and bacteria from escaping the gut and causing inflammation.2
In conclusion, pumpkins are a versatile source of gut-friendly benefits, aiding digestion, promoting a healthy gut microbiome, and ensuring bowel regularity. With these nutritional insights in mind, let’s move on to our top recommended pumpkin-based recipes that celebrate the autumn season while nourishing your digestive health!
Soothing Butternut Soup
Method: Blend all ingredients together and top with fresh black pepper and coriander. Serve with a spoon of non-fat probiotic yoghurt.
Pumpkin Spiced Cookies
Method: Line the baking tray with baking paper and a light coating of butter or olive oil. Mix up all ingredients and place them in cookie shapes. Place in the oven for 13-18 minutes until golden brown.
Baked Butternut Squash
Method: Place the diced squash in a baking tray lined with aluminium foil. Add butter, olive oil, seasonings, and roast in the oven for 15-30 minutes.
Pumpkin Seed Topper
Method: Mix the ingredients, and roast in the oven for 1-4 minutes for an extra crunch. Top on your porridge, mixed fruit, or even toast for a nutritious boost to your breakfast.
Enjoy these gut-friendly pumpkin delights as you embrace the autumnal season!
5 Ways Environmental Toxins May be Harming your Gut Health
Can Probiotics Help with your Immunity?
]]>In this article, we'll delve into the gut-brain axis and explore how taking probiotics can be a valuable tool in alleviating anxiety and mental health symptoms. Let's dive right in!
Research into whether probiotics can help with anxiety and depression revolves around the connection between our brain and our gut, known as the 'gut-brain axis.' In other words, our gut is closely linked to our brain health. Our gut contains millions of neurons, much like our brains, and produces various brain chemicals that directly correlate with our levels of stress, anxiety, depression, and overall well-being. It also communicates with the vagus nerve to induce relaxation.8
Moreover, our gut can produce essential neurotransmitters that impact our cognition, emotions, emotional regulation, emotional response to stress, anxiety, and overall well-being.8 Additionally, our gut bacteria assist in breaking down waste products, ntrients from foods, bile acids, 'toxicities,' and other compounds that can affect our brain health and mental state.9
Achieving a delicate balance between good and bad gut bacteria is essential for maintaining homeostasis and optimal health. When our microbiome is out of balance, we become more susceptible to bacterial imbalances or 'leaky gut.'
Over time, 'leaky gut' or an imbalance in gut bacteria can lead to chronic inflammation. High levels of inflammation in our body can then affect brain function and psychological well-being, including cognition, mood, and irritability.
Furthermore, good bacteria play a crucial role in producing serotonin, our 'feel good' hormone, which is significant for maintaining good mental health.5 Therefore, it's evident that a healthy gut flora is essential for maintaining good mental well-being.
Probiotics are a blend of live organisms naturally found in some foods, often referred to as "good" or "friendly" bacteria due to their ability to combat harmful bacteria and prevent them from colonising the gut. They also contribute to improved digestive health and a robust immune system.5
Probiotics can be obtained through supplementation or by consuming probiotic-rich foods such as yoghurt and kefir.
Insufficient levels of good bacteria in our gut can put us at risk for various issues, including irritable bowel syndrome, Alzheimer's disease, and mental health disorders like anxiety and depression.5 Some studies have even linked antibiotic use to the development of anxiety disorders later in life due to their disruption of healthy gut bacteria.6
Probiotic strains like Bifidobacteria and Lactobacillus have been found to enhance gut health and alleviate anxiety while boosting positive emotions. Notably, Lactobacillus (L.) rhamnosus has shown promising effects in reducing anxiety.6
This suggests that maintaining a healthy balance of good bacteria can help regulate our mood and reduce the risk of mental health disorders. Overall, a healthy gut flora is closely associated with better mental well-being.5
Probiotics have also demonstrated the ability to reduce anxiety during athletic performance by influencing physiological responses to stress. Daily supplementation with Lactobacillus Casei resulted in increased delta and theta brain waves compared to a control group. This led to enhanced relaxation and attention during athletic performance among the probiotic group.3
We've discussed the positive aspects of probiotics, but what about the potential drawbacks?
Maintaining balance is crucial when caring for your gut, and generally, there is no evidence to suggest that probiotics can exacerbate anxiety. Probiotics are typically well-tolerated and offer a range of health benefits that promote a healthy lifestyle.5
However, they may have minor side effects such as increased bowel movements, mild stomach upset, diarrhoea, gas, or bloating in the initial days of use.5
In rare instances, probiotics may lead to more severe side effects in individuals with pre-existing health conditions, such as pregnancy or a compromised immune system.7 If you have concerns about starting probiotics for the first time, we recommend consulting your GP or a qualified health professional.
In conclusion, there is evidence suggesting that probiotics can yield significant mental health benefits, reducing feelings of anxiety even during athletic performance. Generally, a healthier and more balanced gut microbiome contributes to better mental well-being and resilience against mental health disorders.
It's important to note, however, that while probiotic supplements have been associated with potential benefits for gut health, they are not intended to cure or treat anxiety disorders but may offer one of many ways to a more natural approach to managing symptoms.
Anxiety is often a complex condition influenced by various factors, and seeking professional medical advice is essential for accurate diagnosis and treatment. Although there is evidence of a connection between gut health and mental well-being, the impact of probiotics on anxiety may vary from person to person.
Probiotics should not be considered a standalone solution for managing anxiety but rather a supplementary approach to supporting overall gut health, which in turn contributes to a healthy mind.
As with any health-related recommendation, we advise consulting a qualified healthcare professional or your GP before initiating any new supplement regimen, particularly if you have pre-existing health conditions or are taking medications.
Sleeping helps to repair and restore our brain and body and can affect the gut in many ways. During sleep, our brains work hard to process information, consolidate memories, and undergo several maintenance processes that help us to function during the day and feel at our best.
In this article, we will discuss the role that sleep plays in our gut health and how we can improve and maximise our sleep patterns.
Your gut impacts your sleep in two important ways:
1) Through regulation of a critical sleep hormone ‘melatonin’
2) Through communication with your brain known as the gut-brain axis
Good quality sleep normally happens when we spend enough time in all of the 5 REM stages (Wake, N1, N2, N3 & REM), especially deep sleep which is key to us feeling refreshed the next day.
Sleep and health are strongly related. Poor sleep can increase the risk of having poor health, and poor health can make it harder to sleep.
When we aren’t sleeping properly, we become more prone to mental health problems like anxiety and depression, as well as increasing our risk of obesity, type 2 diabetes, gastrointestinal diseases, and poor gut health.
There is also a strong link between our sleep patterns and our gut microbiome composition, i.e. our balance of good and bad bacteria. Sleeping poorly can lead to changes within the gut microbiome, decreasing bacterial diversity and increasing the number of 'bad' bacteria that can cause inflammation.
Poor sleep can also reduce our ‘good’ bacteria that support our immunity and produce short-chain fatty acids (SCFAs), which help reduce inflammation and improve our quality of sleep.
Eating a healthy diet high in probiotics and prebiotics can also enhance the gut microbiome to improve the health of the brain-gut-immune axis and our sleep-wake cycle.
Lastly, beyond gut health, having poor sleep can also increase our daily risk for mistakes, injuries, or accidents. It is crucial for our health!
1) Lack of sleep can increase stress and lower our immunity
When we don’t get enough sleep, our stress hormone, cortisol, can rise. This can lead to intestinal permeability, also known as leaky gut, where food and toxins can pass through the intestine and into the bloodstream more easily.
This can lead to issues such as brain fog, bloating, joint inflammation, stomach pains, food sensitivities, and changes to gut bacteria.
2) Lack of sleep can affect dietary choices
When you’re sleep-deprived, your hunger signals can become out of balance, leading to increased appetite or no appetite at all. Fatigue can also affect our decision-making when it comes to food, making us more likely to turn to unhealthy food choices for quick energy boosts. This can negatively affect our long-term eating habits.
Lack of melatonin may be related to GERD (Gastroesophageal reflux disease)
GERD, or ‘acid reflux’, can cause stomach acid to rise causing an unpleasant burning sensation, leading to heartburn and regurgitation during the night.
It has been found that people with GERD are more likely to have sleep disorders. Taking melatonin supplements to replenish the sleep hormone has been shown to reduce symptoms of GERD.
3) Late-night eating can lead to poor digestion.
Eating within 3 hours of going to bed can affect digestion and nutrient absorption negatively whilst you are sleeping. This can affect the body’s recuperation process and can cause restless sleep. Try to eat your last big meal 3 hours before sleep.
4) Lack of sleep can reduce our motivation to exercise
Exercise is important for our good gut bacteria and overall health. Poor sleep can lead to a lack of energy and motivation to exercise and affect our ability to focus.
We are also more prone to injury and illness when exercising with poor sleep habits. Our gut bacteria need regular exercise to thrive, multiply, and diversify. Exercise also increases short-chain fatty acid called butyrate, which protects our gut barrier lining.
1) Try probiotics
Probiotics found in supplements, fermented foods like yoghurt, sauerkraut, kimchi, and even pickled vegetables can improve the health of your microbiome. We recommend our Gut Care, containing 6.1 billion+ (6.1 x 109 CFU) of good bacteria. This may help to boost serotonin levels and melatonin production during sleep.
2) Consume tryptophan-rich foods
Tryptophan is an essential amino acid that can’t be produced by the human body and must be consumed through food, in either animal or plant-based sources.
Tryptophan helps to regulate the sleep-wake cycle by converting to serotonin, and subsequently into melatonin after digestion. Consume plenty of peanuts, pumpkin and sesame seeds, chicken, eggs, fish, turkey, tofu, and soy.
3) Avoid Caffeine
Caffeine has a half-life of several hours and, if consumed too late, it can keep us up at night. Don’t consume caffeinated beverages past noon, or cut them out altogether. Even though you may think afternoon or evening caffeine doesn’t bother you, studies show it affects everyone’s quality of sleep.
4) Limit Alcohol
Particularly alcohol consumption close to bedtime. Alcohol can be a major sleep disruptor and can act as a stimulant at night, which can interfere with your evening routine. Limit your consumption to no more than one alcoholic beverage and not within two hours of bedtime.
5) Try Cherry Juice
Cherries contain tryptophan and anthocyanins, two compounds that help the body create melatonin. Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration.
6) Sip herbal teas
Chamomile and passionflower tea have been found to help induce sleep and relaxation in the body. Chamomile is widely regarded as a mild tranquilliser and sleep-inducer. Its sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain causing us to feel sleepy. Consuming herbal tea before bedtime can help to establish a sleep routine and improve your circadian rhythm.
7) Avoid eating too close to bedtime
Digestion is an active process that can stimulate you and keep you awake. Eating too close to bedtime can also lead to heartburn, which is very disruptive to sleep.
Sleep is a vital component of our health, in the same way that eating a healthy diet and regular exercise is. Lack of sleep can reduce our healthy bacteria, and equally, an unhealthy gut microbiome can have negative effects on our sleep.
We should all try to prioritise a good sleep routine along with regular exercise and a healthy diet to optimise not only our gut health but all aspects of our wellbeing.
The best way to take care of our gut health is to consider supplements and include plenty of antioxidant-rich foods in our diet. Turmeric happens to be a fantastic source of gut-friendly anti-inflammatories, and the great thing is, you can enjoy it in various ways.
In this article, we'll take a closer look at what turmeric is, why it's such a popular spice, and how it can do wonders for our gut health.
Turmeric is an orangey, yellow-coloured spice that comes from the turmeric plant and the root of Curcuma longa, relative to the ginger root spice. It is known for adding colour, flavour and nutrition to foods.
Turmeric is known for its anti-inflammatory, antioxidant and polyphenol-rich properties. Turmeric, along with ginger, is particularly recommended for people with inflammatory disorders such as arthritis, autoimmune disease, digestive disorders, allergies, mental health disorders, respiratory infections, and many others.1
Similarly to ginger, turmeric may help manage bodily discomfort, aches and pains, and may support your joints.
Turmeric has been found to ease symptoms of arthritis, like joint movement and stiffness, and in certain circumstances can be more effective than some anti-inflammatory drugs.1
It is also a natural remedy to reduce swelling in osteoarthritis and knee injuries.
Due to its anti-inflammatory and antioxidant-rich properties, turmeric has been shown to boost the immune system. Research shows that turmeric can modulate the activation of T cells, B cells, macrophages, neutrophils, natural killer cells, and dendritic cells, as well as enhance the body's antibody responses. These are all involved in increasing antioxidant capacities to boost your body’s immune response.2
Turmeric is also often recommended for cold and flu symptoms as an immune booster and may help your body fight infections.
Due to its antioxidant profile, turmeric is effective for skin types and conditions, such as blemish-prone skin and psoriasis, by regulating oil production and helping to calm sensitive or inflamed skin.3
It can be used in a variety of ways, with skin cleansers, skin masks and night creams within your skincare regimes.
Turmeric can also be used for pimples, due to its antiseptic and antibacterial properties that help with breakouts and can help manage surface redness and scarring.
It’s thought that curcumin may help ease depression and enable antidepressants to work more effectively by increasing their absorption in the gut.
Research has suggested a link between depression and chronic inflammation, suggesting that chronic inflammation and depression can aggravate one another.
Turmeric's antioxidant and anti-inflammatory properties may contribute to its antidepressant effects by reducing inflammation in the body and brain.1
It is also a prebiotic, which may help to boost our good bacteria and increase our serotonin or ‘feel good’ hormone - a natural antidepressant!
Turmeric has also been shown to help regulate blood sugar levels and improve insulin sensitivity
In certain conditions, turmeric may be effective in reducing body weight, body fat mass, and serum lipid levels in obese individuals. Turmerics ability to regulate blood sugar levels and improve insulin sensitivity may contribute to its weight loss effects and be helpful for those with type 2 diabetes.1
Turmeric may also help with acid reflux, gastrointestinal conditions and oesophageal disease.5
Acid reflux can be caused by inflammation, oxidative stress and low stomach acid. Turmeric and its active ingredient curcumin are both anti-inflammatory for the gut and can help soothe the gut lining during reflux.
It is also antibacterial, especially when paired with ginger and lemon. This helps to kill excess bacteria that contribute to low stomach acid and reflux symptoms.
Turmeric is an excellent addition to supporting your gut health. It is anti-inflammatory, high in antioxidants, and is an extremely healthy spice to consume.
Turmeric and its active ingredient, curcumin, may help ease digestive disorders, particularly IBS, and has also been shown to possibly aid digestion by reducing gut inflammation and permeability, two measures of your digestive efficiency.1
It is also an excellent prebiotic for our good bacteria as a source of fibre, folate, and minerals, including iron, potassium, iron, and calcium. It can help to destroy harmful bacteria due to its antibacterial properties, as well as improve leaky gut by supporting the intestinal barrier.
Read more into the link between turmeric and indigestion.
Fortunately, there are lots of ways to take turmeric due to its versatility. Turmeric is easy to take in any form, including liquid, powder, capsule, or raw form in cooking.
The optimal dosage for health benefits is approx, 0.5 - 1.5 teaspoons and about 250 mg as a supplemental dose.4 You could also mix the powder with liquid to form a stronger drink.
In summary, turmeric is an excellent substance to consume either through food, supplementation or in smoothies. It is an extremely versatile spice with a host of health benefits.
Turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.
How Can I Keep My Gut Healthy During Pregnancy?
]]>Some people also describe it as mental fatigue, or a lack of mental clarity, or even ‘brain overload’.
Brain fog can be caused by a variety of factors such as stress, sleep changes, medications, and nutrient deficiencies. It can cause confusion, memory issues, and a lack of focus, or be a symptom of an underlying condition.
In this article we will be discussing brain fog, how it relates to gut health, and how we can avoid it.
Brain fog is not a medical condition in itself, but is usually characterised by a variety of symptoms.
It’s a type of cognitive dysfunction involving symptoms such as memory problems, a lack of mental clarity, poor concentration, an inability to focus, and general cognitive fatigue.
If you are suffering from brain fog, you might struggle with multitasking, forget details of conversations, feel easily distracted, forget what task you want to accomplish after walking into a room, or generally feel ‘fuzzy headed’.
It can also be a symptom of autoimmune disease and can be directly linked to our gut health, and the types of foods we are consuming.
Brain fog can have a variety of causes and can be linked to our digestive health.
Brain fog can also be a symptom of leaky gut or a microbiome imbalance. When the levels of beneficial bacteria in our body are insufficient, our ability to properly digest and absorb nutrients is compromised.
If we are not digesting our food properly, this can cause fermentation in the gut, and lead to undigested food particles remaining in our bowel, leading to bloating, chronic inflammation, excessive gas, irregular bowel movements, constipation, and especially brain fog, or feeling ’foggy’ throughout the day.
It can also be linked to overworking, poor sleep, excess screen time, lack of fresh air or exercise. We need regular exercise to boost our mitochondria, oxygenate our bodies, and keep our cells firing.
Nutrient deficiencies can also increase our risk of brain fog. Taking supplements can help us avoid these deficiencies and can help support our system, giving us better mental clarity.
So what are the best supplements to take for brain fog?
Vitamin D is a fat-soluble, essential vitamin for immune function, brain health and joint health, and acts as an antioxidant for the body.
Low levels can impact our cognitive performance and are associated with an increase in mental health disorders and mental confusion, especially depression and low mood symptoms1.
Studies also show that vitamin D supplementation may improve overall mental health — including mood, negative thoughts, and symptoms of anxiety and depression1.
Vitamin D can also support our gut health and benefit those with autoimmune diseases by helping to regulate the intestinal barrier and support immunity within the gut. This can in turn reduce symptoms of brain fog and cognitive fatigue2.
Magnesium is an essential mineral that’s necessary for many vital body functions, such as enzymatic reactions, energy production, nerve function, and blood pressure regulation.
Low magnesium levels can lead to symptoms associated with brain fog such as difficulty concentrating, as well as anxiety, an inability to relax, and chronic stress.
Magnesium may help us to relax at night, sleep optimally, and reduce muscle tension and pain. This can reduce our long-term susceptibility to brain fog.
Magnesium has also been shown to improve our general cognitive function, and reaction time, decreasing our risk of cognitive decline3.
For this reason, maintaining optimal magnesium levels through supplementation may help us to improve stress-related cognitive impairment and brain fog symptoms.
Foods high in magnesium include beans, seeds, spinach, cocoa, and oats. Consume plenty of these to support your gut health!
An imbalance in our gut ecosystem has been associated with brain fog and mood disorders, through disruption to the ‘gut-brain axis’.
Probiotics improve our digestive health and increase the number of good bacteria in the gut. This reduces the risk of bacterial overgrowth, ‘leaky gut syndrome,’ and autoimmune disease and improves our ability to digest foods better. An imbalance in our gut ecosystem has been associated with brain fog and mood disorders, through the ‘gut-brain axis’.
When our gut is functioning optimally, our brain can utilise nutrients more efficiently and our risk for brain fog is significantly reduced. In other words, smooth digestion means better cognitive and brain health!
We recommend our product ‘Gut Care’. It contains 6.1 billion+ (6.1 x 109 CFU) of good bacteria to keep your gut thriving!
L-theanine is an active, non-protein amino acid. It has been known to help the brain with dopamine and serotonin re-uptake, which can help to manage our mood, mental acuity, reaction time, and memory. This in turn can reduce symptoms of brain fog and cognitive fatigue.
L-theanine can also support healthy stress and sleep levels, by modulating our cortisol (levels of stress hormone in the body), which is beneficial for reducing long-term symptoms of brain fog. L-theanine can also positively influence attention and reaction time response and promote neurological health4.
L theanine is present in tea leaves or through supplementation and is generally considered safe and well-tolerated when taken at the right dosage.
B vitamins are essential for cognitive function, memory, and quick thinking. B vitamins also play a role in maintaining our mood and sleep patterns.
Vitamin B12 supplements can help improve cognitive decline, poor memory, and fuzzy thinking. Vitamin B2 and vitamin B7 help to maintain central nervous system functioning, vitamin B3 and vitamin B6 are required to support neurotransmitters and cellular communication, and vitamin B9 eases mental fatigue.4
A B-complex vitamin will cover each B vitamin and is one of the best supplements we can take for brain fog. Foods high in B vitamins include shellfish, couscous, whole grains, fortified cereals, poultry, and dairy products.
Omega-3 fatty acids have a host of health benefits, especially for symptoms of brain fog. They are essential for the body and cannot be made, so have to be consumed through food or supplementation.
Omega 3s contain DHA docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, which is crucial for brain health and improving cognitive function.
They also have excellent anti-inflammatory properties for the gut, helping to strengthen and soothe the gut lining, whilst supporting brain health and cellular function.
In summary, brain fog is a common symptom and can happen to the best of us. However, with some lifestyle changes and supplementation, we can significantly reduce it, and take steps to optimise our cognitive function.
Eating a healthy diet, taking probiotics, looking after our gut health, exercising regularly, having a good sleep routine and reducing stress can all help to reduce symptoms of brain fog.
If you are still struggling with long bouts of brain fog or it is affecting your day-to-day life, consult your GP or a qualified practitioner.
The Mediterranean diet is commonly thought of as one of the world's healthiest diets, high in fibre and prebiotics with excellent anti-inflammatory properties.
Consuming a healthy, whole foods-based, minimally processed diet can help to support several important gut microbial functions that are crucial for maintaining our health and well-being.
In this article, we will explore the Mediterranean diet, its health benefits, and how it affects our gut microbiome.
The Mediterranean diet is a diet based on the eating habits of people living in Spain, Greece and Italy, who historically had lower rates of cardiovascular disease when compared with the UK and USA. This prompted research into different continental diets and how they can affect our health.
The Mediterranean diet consists of mainly vegetables, fruits, whole grains, low-fat dairy, legumes, nuts, beans, cereals, grains, oily fish, seafood and unsaturated fats such as olive oil. The diet is typically lower in red and processed meat, refined sugars, processed foods and dairy. Salt is replaced with herbs and spices. Alcohol is encouraged in moderation, particularly red wine, which is rich in polyphenols and antioxidants.2
The Mediterranean diet focuses on overall eating patterns rather than strict formulas or calculations and is flexible based on the eating habits of different Mediterranean continents.
The Mediterranean diet also encourages a healthy lifestyle of regular exercise, eating locally sourced foods, home-cooked meals, avoiding tobacco usage, and eating out.
The Mediterranean diet is full of high-fibre, plant-based foods and omega-3 fatty acids. These are associated with a high level of good bacteria in the gut that have anti-inflammatory properties.
Omega 3 fatty acids have been shown to reduce inflammation in the gut lining, which prevents disorders such as dysbiosis or leaky gut syndrome.
When compared to the Western diet, which consists of a high intake of saturated fats, sugar, and ‘processed’ or pre-packaged foods, the Mediterranean diet is full of prebiotics and highly nutritious foods that will support your gut bacteria and immunity.
However, this diet also contains hard-to-digest fibres which can produce fermenting, bloating and gas in some people. People with certain diseases such as Crohn's, IBS, or colitis may need a low-fibre diet and may not tolerate certain foods in the Mediterranean diet.
So, should you follow the Mediterranean diet?
The Mediterranean diet is widely recognised as an excellent diet for all aspects of health and well-being.
The Mediterranean diet is a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy ageing and may help to promote weight loss.
Furthermore, evidence has shown that every additional 7g of fibre in the daily diet reduces the risk of chronic disease. Cardiologists often recommend the Mediterranean diet because extensive research supports its cardiovascular and heart benefits3
However, as with all dietary changes, there are potential drawbacks.
We recommend trying it for a short period of time to see how it works for you. It may not be appropriate if you have food intolerances or certain bowel diseases. You may gain weight from eating more unsaturated fats in olive oil, nuts, and oily fish.
This diet may also be lower in levels of iron due to its avoidance of red meat. If you choose to follow the Mediterranean diet, consume plenty of iron or vitamin C, which improves iron absorption.
You may also consume less calcium from eating fewer dairy products. Wine is also recommended but some individuals should not drink alcohol, such as pregnant women or those with a poor relationship with alcohol.
In conclusion, the Mediterranean diet is a highly nutritious diet that has numerous health benefits, and not just for our gut bacteria. It has been shown to lower our risk for heart disease, type 2 diabetes, all-cause mortality, and mental health disorders, and is one of the healthiest diets in the world.
We highly recommend this diet as a means to improve your bacterial diversity and the general health of your gut microbiome. As with any dietary change, it's best to consult your GP or a registered dietitian if you have any concerns or questions about this diet.
No, not necessarily, but it may help to manage intestinal disease and also has excellent anti-inflammatory effects, as well as a magnitude of health benefits.
It can do. The Mediterranean diet may boost your good bacteria which may help to heal leaky gut. It is also typically high in omega-3 fatty acids, which may help to repair the gut lining associated with a leaky gut.
It depends on the individual. The Mediterranean diet includes foods which are typically great for IBS, such as healthy fats, and also minimises processed foods which can reduce IBS symptoms. Other diets may be more effective for treating IBS, such as the low FODMAP diet.
Yes. It contains lots of prebiotics which feed our good gut bacteria in our colon. When fed properly, our gut bacteria produce short-chain fatty acids (SCFAs) which strengthen the gut barrier lining.
How Can I Keep My Gut Healthy During Pregnancy?
Can Probiotics Improve Your Skin?
High Fibre Foods You Should Eat
Eczema and Gut health: Is there a Link?
How Much Fibre Do We Need To Eat Per Day?
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Studies show that the gut microbiome changes throughout pregnancy, as a normal and healthy adaptive response to growing a new life.
Babies inherit their immune system from their mothers, and our immunity is strongly correlated with our gut microbiome and the levels of healthy bacteria we have. The type of antibodies passed from mother to baby also helps to protect the baby from illness and depends on the mother’s level of immunity.
If we can optimise our gut, we can support our bodies during pregnancy and help to give our baby the best possible start in life. In this article, we will discuss the role of the gut during pregnancy and how we can optimise it.
During pregnancy, there is a cascade of biological changes that impact your gut health. Our immunity shifts, hormones increase, inflammation increases, and the microbiome can change. Certain bacteria are increased or decreased to prepare the baby’s immune system.
Once the baby is born, the baby's microbiome starts to develop, through both skin-to-skin contact and breastfeeding. For example, the hormone progesterone has been shown to increase levels of bifidobacteria, which are required to break down the sugars in breast milk.
Due to the changes in size and structure of the stomach, food and waste products can also travel more slowly through the gut which can cause constipation during pregnancy, making it the most common complaint after morning sickness.
How healthy our gut is can also improve symptoms during pregnancy, including constipation, nausea, nutrient absorption during pregnancy for both mother and child, mood fluctuations, and levels of fatigue. An optimal microbiome with a diverse range of bacteria will also strengthen the immune system in both mother and child.
The method of delivery is also known to affect the bacteria within the child’s microbiome. Vaginally delivered infants develop bacteria similar to their mother’s vaginal microbiota (mainly lactobacillus). Babies born via cesarean delivery acquire microbiota similar to the mother’s skin microbiota (mainly staphylococcus, corynebacterium and propionibacterium).
By keeping our gut healthy and eating the right foods, we can reduce the ill effects of pregnancy and maintain better well-being throughout.
During the first few years of life, the microbiome is taking shape and continuously diversifying and growing. Our diet is one of the most powerful ways to support the microbiome's growth.
Our gut bacteria thrive on certain foods - and this significantly benefits our health. Probiotics (fermented foods that have live bacteria within them: e.g. yogurt, kefir, miso, kimchi, kombucha), and diets with high nutritional value increase the good bacteria.
Prebiotics feed our good bacteria and nourish our bodies. Prebiotic foods include most plant foods that are high in fibre - such as whole grains, fruits, veggies, beans, pulses, oily fish, barley, oats, bananas, berries, tomatoes, garlic, onions, legumes, and green vegetables.
Pre and probiotics have been shown to reduce the risk of elevated blood pressure and improve metabolic parameters during pregnancy and are essential to building a strong immune system for both mother and child.
Looking after our gut microbes is hugely beneficial to the mother's health in pregnancy and can reduce our risk for complications such as gestational diabetes, preeclampsia, digestive disorders, autoimmune diseases, and eczema and allergies in infants.
Even post-pregnancy, consuming probiotics and prebiotics has been found to possibly improve breastfeeding, speed up postpartum healing, improve B12 absorption, and energy levels, prevent mastitis, and even acid reflux in newborns.
Making sure we are eating a gut-healthy diet is one of the best things you can do to support your body optimally throughout pregnancy and encourage better sleep, less inflammation, better mood, and better energy levels.
So, what are the best ways we can look after our gut during pregnancy?
Consuming a healthy diet full of prebiotics, fibre, and omega-3s will support your body optimally through pregnancy and maintain strong bacterial diversity. Try oats for breakfast, lentils in salads, and plenty of veggies in your evening meal.
Consider taking a probiotic to support your immunity- and replenish your good bacteria. We recommend our product ‘Gut care’ - An advanced pre+probiotic tablet containing 6.1 billion+ (6.1 x 109 CFU). A perfectly balanced supplement formulated for your gut.
Exercise boosts our energy, and mood, and increases our good bacteria and bacterial diversity. Try 20-30 minutes of gentle exercise daily. (Consult your doctor before taking up an exercise routine when pregnant).
Pregnancy can often be stressful, leading to feelings of anxiety. We can build techniques to help us manage our emotions so they don’t affect our bodies. Practice yoga, meditation, reading, baths, and calming activities to prevent excess stress on your digestive system, as well as support your mental well-being.
Sleep is vital for recovery and maintaining good health. Reduce caffeine later in the day, keep your bedroom cool, and try to stick to a regular night routine so your body knows when to rest and rejuvenate. These habits will positively impact stress and fatigue and protect our gut bacteria.
Supplements may help to give your body and gut a boost. Try a good multivitamin and an omega-3 capsule to support your gut lining and reduce excess inflammation in the body. Consult your GP or midwife before taking any supplements.
Drink plenty of water. This is important for gut health, and overall well-being. Dehydration can cause bloating, headaches, poor concentration, sickness, and even affects our mental health.
Remember that depending on your symptoms, these habits may not always be possible. Try your best to maintain your well-being as optimally as possible to help support your body throughout your pregnancy. Listen to your body and do what works best for you. Always speak to your GP or midwife if you have any concerns.
Whether you’re trying for a baby, currently pregnant or coping with a newborn, improving your gut health will be beneficial.
Looking after your gut health during pregnancy will support your body optimally throughout, and will also improve your mood, energy, digestion, and sleep.
Always speak to your doctor or midwife if you have any concerns regarding your gut health or for reassurance during your pregnancy.
Unfortunately, most clinicians and the general public are not aware of this relationship. If you have a skin issue, you are normally given topical steroid creams by a dermatologist or GP.
However, our gut health may play a more important role in our skin health than we may think, and optimising our bacteria profile may be one of many ways to help us to achieve radiant, glowing skin.
Disruption in our gut from processed foods, stress, infection, disease, cancer, antibiotics, and environmental factors can lead to poor skin.
We need a healthy microbiome to break down food, absorb nutrients, prevent inflammation, and eliminate toxins. When our gut flora is not healthy, this can lead to dysbiosis or bacterial imbalance.
This can create further issues, such as chronic inflammation, leading to acne, psoriasis, and flaky and dry skin.
The healthier our gut, the more beneficial bacteria we tend to have. This means our body can synthesise vitamins and minerals that benefit skin health, including omega 3s, b vitamins, and vitamin D. Consuming water also improves our gut health and maintains a hydrated skin complexion.
So, what do we mean by the skin microbiome?
Just like in our GI tract, our skin is made up of friendly bacteria.
The skin microbiome refers to the millions of different organisms – viruses, bacteria, fungi – that live on Human Skin. It is essentially the genetic material of all these microbes.
The skin microbiome plays an essential role in protecting against invading pathogens, protecting our immunity, and the breakdown of natural products.
Unfortunately, it can become susceptible to infection and outbreaks such as skin allergies, eczema, and excess inflammation. Our skin requires a balanced microbiome to maintain a healthy state.
Any quality probiotic supplement will be beneficial for your skin.
Always take probiotics with at least 5 billion (5 x 109 CFU). We recommend Skin Health, which is specifically formulated for good skin. Take one tablet per day, first thing in the morning for best results
Probiotics have been shown to decrease the endotoxin lipopolysaccharide, which can trigger acne and skin problems. Probiotics are excellent at reducing inflammation and improving the intestinal barrier.
The link between probiotic supplements and acne improvement is still an area of ongoing research and debate. While some studies have suggested that certain strains of probiotics might have a positive effect on skin health, including acne, the results have been mixed and more research is needed to establish a clear connection.
However, adding a probiotic to your acne treatment is not a bad idea, as taking a probiotic will help calm inflammation and maintain a balanced gut microbiome. And as we know so far, a healthy gut microbiome can have a positive impact on other areas of health, including the skin.
There have also been some exciting studies coming to light in recent years suggesting that topical applications of specific lactobacilli strains may positively alter the skin microbiome and reduce acne lesions in people with mild-to-moderate acne. So, watch this space!
Omega 3s are a crucial part of your body’s lipid and fat content and build the cellular barriers of your skin. You can get omega 3s through supplementation or consume them through foods like oily fish, avocados or olive oil. Omega 3s also protect the wall of our intestines and reduce inflammation in the gut.
Exercise and sweating regularly are not only good for our well-being, but also encourage healthy bacteria to thrive, detoxify the body, and cleanse the skin.
Sweating produces an antimicrobial peptide called dermcidin, which helps destroy harmful skin bacteria. It is an excellent form of detoxification and helps clear our cells of toxins and waste buildup. This minimises the risk of infection, acne breakouts, and skin condition flare-ups.
A healthy gut-friendly, vitamin-rich diet will give our skin what it needs to thrive, as well as our good gut bacteria. Consume plenty of prebiotics, fruits, veggies, fibre, whole grains, omega-3 fish, and lean protein.
In conclusion, there is clear evidence that optimising our gut microbiome can improve our skin health. If we have good digestion, we tend to have better skin complexion and have more friendly gut bacteria which keeps our immune system thriving.
So, if you are looking for better skin, start with a healthier gut!
Studies suggest that our environment may have more of an impact on the microbiome than our genetics. Living conditions, our upbringing, how active we are, the foods we eat, and the toxins we are exposed to can all influence how our microbiome interacts with our environment.
Environmental toxins in particular can have a huge impact on our gut bacteria. Exposure to these has become increasingly common, especially with modern lifestyles where there is increased sanitation and antibiotic use, separation from the outdoors, higher intake of processed foods, and sedentary lifestyles.
In this article, we will discuss steps we can take to protect our gut from environmental toxins and how to avoid these pollutants.
Both the external environment and your body’s own internal conditions influence the way our microbiome functions. We are exposed to thousands of pollutants and environmental toxins every day. Over time, this exposure can have serious consequences for our health, including metabolic disease, obesity, autoimmunity and mental health disorders.
Environmental pollutants can alter the composition of the gut microbiome, leading to a range of disorders that affect nutrient absorption, energy metabolism, and immune system function, and prevent our healthy gut bacteria from working properly. This can lead to overexposure to harmful chemicals and gut toxicity.
Gut toxicity refers to functional damage in the gut microbiome caused by exposure to harmful substances, such as heavy metals, pesticides, artificial sweeteners, antibiotics or even consumption of processed foods. This is especially problematic when the exposure is long-term or in high amounts.
When the gut microbiome is disrupted by toxicity, our healthy gut bacteria can be reduced and lose their diversity. This can lead to a variety of health problems, including inflammation, digestive issues, weakened immune systems, mental health disorders, intestinal permeability, and neurological disorders.
We are exposed to thousands of toxins each day. Some of the most common include:
Pesticides are chemicals used to apply to crops to protect them against pests, weeds, and disease. They play a major role in food production by boosting yields and the number of times a crop can grow on the same land.
The best way to avoid pesticides is to wash your fruits and vegetable produce thoroughly, and always buy organic when possible as these tend to be lower in pesticides.
Normally the gut microbiome is the first line of defence against heavy metals. Heavy metal toxicity is rare but can exist through soil, drinking water, seafood, and metal amalgam fillings.
Heavy metals such as cadmium, lead, and arsenic reduce levels of beneficial bacteria in the gut that protect against intestinal inflammation chronic exposure to these heavy metals may predispose us to inflammatory gastrointestinal disorders and even neurological disorders.
Drinking filtered water and choosing organic fish when possible is an easy way to avoid heavy metal exposure.
Cigarette smoke can be inhaled through primary or secondary causes and is hugely detrimental to our gut health
Smokers are twice as likely to have Crohn’s disease, a common type of inflammatory bowel disease, compared to non-smokers. Nicotine has antibiotic effects on the gut and causes oxygen deprivation within the cells, and increases our risk for respiratory cancer.
Avoiding smoking and seeking smoke-free environments is the best way to reduce your exposure to cigarette smoke
Mould is a type of fungus that grows in moist or humid places, and is a common toxin.
It occurs naturally in the environment and can be found almost anywhere, including bathrooms, offices, homes, garden composts and on decaying or damp material. Contaminated crops, including grains, as well as some fermented foods and dairy, can also carry mycotoxins.
Mould exposure can increase our risk of developing gut dysbiosis or ‘leaky gut’ where particles are able to pass through the gut barrier easily. This can lead to digestive issues, cognitive Issues, anxiety, fatigue, and skin problems including eczema.
Eating a low mycotoxin diet, keeping your environment clean, eating fresh foods, using air ventilation, and preventing dampness is the best way to reduce mould exposure.
BPA is found in hard plastic water bottles and canned foods' lining. It’s a toxin that can alter the normal gut flora and disrupts the body's hormonal system by mimicking the hormone estrogen. When buying a water bottle, or canned produce, always look for BPA-free versions where possible.
Studies show that enhancing microbial conditions in the gut microbiome with probiotics helps to prevent heavy metal particle absorption and reduce permeability in the intestinal tract.
A healthy diet helps to support detoxification, immunity and optimises our body's natural defence mechanisms against environmental pollutants.
Foods to be consumed include a diet high in prebiotics and probiotics, which help to protect against toxin buildup in the body, help us remove waste bi-products more efficiently, and help to keep the good bacteria thriving.
Consume plenty of whole grains, fibre, lean protein, fruits and veggies, omega-3s, and leafy greens. Along with a healthy diet, spending time outdoors in nature and regular exercise is an excellent detoxifier for the body and helps to prevent toxicity within the gut.
Exposure to environmental pollutants is inevitable in our modern world, and in most cases can be avoided with careful steps.
By reducing exposure as much as possible, supporting our detoxification pathways and cultivating a healthy gut flora through diet and lifestyle, we can reduce our risk of the many inflammatory diseases associated with environmental toxins.
Is Intermittent Fasting Good for Gut Health?
]]>"Intermittent fasting" refers to someone going for an extended period of time without eating, followed by a period of eating normally. It tends to focus on when you eat, rather than what you eat. It is currently a popular trend for weight loss and may also offer a host of other health benefits, especially for our gut bacteria.
The most popular types of intermittent fasting include:
So, how does intermittent fasting (IF) affect our gut health?
The process of digestion is a task of great energy expenditure for our bodies. When we are not eating, the gut has a chance to rest, repair and regenerate new cells.
Intermittent fasting has been shown to promote microbial remodelling through the growth of good bacteria and improved bacterial diversity.
IF has also been shown to improve our microbe's sleep cycle and circadian rhythm. When we are fasting, insulin levels drop and melatonin levels rise. Melatonin is your body's primary sleep-promoting hormone. This leads to us feeling more alert during the day and having a more restful sleep. It may therefore improve our sleep quality.
Intermittent fasting has been suggested to have potential benefits for gut health, but the research in this area is still evolving, and the specific effects may vary from person to person.
Scientists have speculated that longer fasting periods could help strengthen the gut barrier and reduce chronic inflammation. This may lower our risk of developing chronic health conditions such as heart disease, autoimmunity, type 2 diabetes, and cancer.
It has also been thought to benefit those with intestinal permeability - also known as ‘leaky gut’ syndrome. This is where the gut lining is weakened, allowing toxins, partially digested foods and pathogens to enter the bloodstream. Fasting may lower the inflammatory process and help repair the gut lining, thus reducing the risk of insulin resistance, asthma, autoimmune conditions, obesity, and weakened immunity.
Despite these possible benefits, any new dietary protocol should always be discussed with your GP or with a qualified dietician. IF should be tried for at least 1-3 months for maximum benefits.
Fasting is not suitable for pregnant or breastfeeding women, those with a history of eating disorders or type-1 diabetics.
It’s important to listen to your body whilst fasting and to monitor any adverse symptoms you may feel. It's not an eating approach that's suitable for everyone, nor is it essential for gut health. If it's not something that's suited to your lifestyle, there are plenty of other ways to improve gut health.
While having a break from eating can be a good way to reset our eating habits and give our gut a rest from digestive processes, this is not the only way you can improve your gut health and it not a necessary approach for everyone.
Eating a diverse range of nutritious, whole foods, getting enough sleep, consuming fibre and probiotic-rich foods, drinking plenty of water, and being physically active are all proven factors that can improve you gut health.
We also recommend considering taking a probiotic supplement if you need an extra boost of gut support. Our hero product Gut Care is a go-to, alongside our more tailored probiotics for immunity and skin - Immune Boost and Skin Health.
In summary, intermittent fasting can be a good tool to strengthen the gut, promote weight loss and reset our eating habits. It may also make us more productive, improve our energy, reduce inflammation, chronic disease, and strengthen our immunity.
But this is not the best and only approach for improving gut health! Ensure you are consistently practicing positive day-to-day eating and lifestyle habits to fully optimise your gut health.
When people say “FODMAP diet,” they usually mean a diet low in FODMAP — certain sugars that may lead to intestinal inflammation. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth.
In this article we will be discussing the low-FODMAP diet, what it is, and how it can help with IBS and other digestive disorders.
FODMAPs are found in a wide variety of foods, including fruits, vegetables, legumes, grains, milk products, and sweeteners.
‘FODMAP’ stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are a form of short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine in some individuals. They are typically found in high-carbohydrate foods.
A list of high FODMAP foods to avoid includes:
A list of low-FODMAP substitutes includes:
Whilst teas and coffees are low-FODMAP foods, caffeinated beverages are also usually discouraged on a low-FODMAP diet because caffeine can be a trigger for those with IBS.
The low FODMAP diet typically follows a 3-step elimination protocol where high FODMAP foods are avoided for some time and then reintroduced as symptoms improve. These foods are typically re-introduced slowly after 4-6 weeks.
FODMAPs can be difficult to digest for some people. This can lead to bloating, wind and diarrhoea due to poorly digested food particles in the colon.
FODMAPs draw fluid into the bowel and can quickly begin to ferment, producing gas. The increased gas can distend the bowel leading to bloating, pain and discomfort.
Gut bacteria that feed on FODMAPs also tend to produce hydrogen. Excess hydrogen in the gut can then cause abdominal cramping, pain, discomfort, and constipation.
In some people, these foods can cause bowel contents to move faster or slower. This can lead to either diarrhoea or constipation.
The low FODMAP diet aims to eliminate these hard-to-digest foods to reduce digestive distress and inflammation in the gut and reduce the risk of bacterial overgrowth.
Not everyone will have this reaction to FODMAPs, and this diet is not intended to be a cure for IBS but can be an effective symptom management strategy. For some, it can help put their IBS into remission and identify trigger foods.
So, what are the benefits of the low FODMAP diet?
The low FODMAP diet has been shown to improve IBS symptoms in up to 86% of people.
By removing irritants, the gut lining is given a chance to repair itself and can restore a healthy balance of gut flora. This can reduce symptoms of bloating, constipation, food intolerance, and general digestive distress while improving the quality of life for IBS patients.
However, not everyone with IBS will see improvement on the low FODMAP diet, and any dietary changes should always be done under the guidance of a GP or dietary professional.
The Low FODMAP diet has several challenges.
Firstly, it may alter the gut microbiota and reduce our bacterial diversity due to its reduction in fibre, which supports a healthy gut flora - especially the lactobacilli strains. This reduces the bacterial diversity within our gut which can weaken our immune system.
Secondly, it is a restrictive approach to eating and can impact our nutrient intake and diet quality, which can be particularly difficult when eating out.
Lastly, up to 30% of patients don’t respond to the diet and remain symptomatic.
IBS patients who follow the low FODMAP diet tend to eat less of the fibre and prebiotics that supports beneficial microbes in the gut. In the short term, a diet like this may lessen symptoms of IBS, but may not be sustainable as a long-term approach to eating.
For these reasons, it is advised to not follow a low FODMAP diet unless it is believed necessary in your treatment plan. Before trying the FODMAP diet, it is advised to improve the overall quality of your diet and identify other potential triggers, such as caffeine, spicy foods, and irregular meal times.
It’s always advised to talk to your GP or work with a qualified dietician before starting a new dietary protocol to get the most out of your treatment.
In conclusion, the low FODMAP diet can be very effective for those with IBS or for anyone wanting to reset their gut health. The low FODMAP diet is part of the therapeutic dietary approach for those with IBS and SIBO.
Combining dietary and lifestyle changes, medications, and stress management techniques is often the best approach for treating IBS.
We advise you to work with your GP or a qualified dietician to find the best SIBO and IBS treatments that work for you and your gut.
These days when you think of fermented foods, you may visualise the likes of kombucha, kimchi, and kefir, which we will get to soon.
But did you know that the fermentation process goes way beyond the latest health food trends? It’s been the driving force behind some of our all-time favourite foods and drinks, such as beer, wine, chocolate, coffee, and yoghurt.
Not only has the fermentation process allowed us to prolong the freshness of certain foods, but it’s also a convenient way to obtain a daily dose of probiotic bacteria.
Read on to learn more about the fermentation process, the health benefits of consuming fermented foods, and our top 10 recommended fermented foods!
The fermentation process is an ancient method of food preservation and transformation. It involves the conversion of carbohydrates, such as sugar and starches, into alcohol, acids, or gases by microorganisms like bacteria, yeasts, or moulds.
These microorganisms break down the sugars in food, producing various compounds that give fermented foods their unique flavours and health benefits.
In a nutshell, the process would follow these steps:
The fermentation process begins with introducing a start culture. In other words, specific strains of beneficial microorganisms.
These beneficial microorganisms consume the sugars in the food and convert them into different byproducts such as alcohol, lactic acid, or acetic acid.
As the sugars are broken down, the food will undergo a variety of transformations, from texture and taste, to smell and flavour.
The production of the byproducts mentioned above creates an acidic environment that helps preserve the food by preventing the growth of harmful bacteria. This is part of the process that allows certain foods to have a longer shelf life.
The fermentation process can also enrich foods with beneficial bacteria or yeasts, known as probiotics.
While this is a pretty clear step-by-step overview of the process, it’s key to note that different foods have slightly different processes and involve different microorganisms.
For example, yoghurt is fermented using specific strains of bacteria, while beer involves yeast fermentation. Not only this, but the duration of fermentation can also vary, from hours to months, depending on the desired outcome and type of food.
In summary, the fermentation process is nothing short of fascinating. It not only transforms the taste and texture of foods, but it can also offer a range of health benefits by introducing beneficial bacteria to our gut, thus improving digestion, strengthening immunity, enhancing nutrient absorption, and bringing balance to the microbiome.
With all these gut-healthy benefits in mind, let’s take a look at our top 10 fermented foods!
These fermented foods are some of our personal favourites. They offer a range of flavours, textures, and health benefits, making them a delicious addition to a variety of meals.
Sauerkraut is a fermented cabbage dish that originated in Germany. It is created by fermenting shredded cabbage with salt. The result is a delicious tangy and crunchy condiment packed with probiotics. It also makes a great hot dog topping or burger filling!
Kombucha is made by fermenting sweetened black or green tea with a symbiotic culture of bacteria and yeast (SCOBY). This results in a fizzy and tangy tea beverage, a popular health drink known for its gut-healthy benefits and the variety of refreshing flavours available.
Kimchi is a traditional Korean side dish made from fermented vegetables, largely from cabbage and radishes. It’s seasoned with a blend of spices such as chilli, garlic, and ginger. For this reason, it’s known for its spicy and tangy taste. Kimchi very often has a hot kick to it, so makes a great addition to any dish that requires a side of healthy heat!
A classic fermented food, yoghurt is made by fermenting milk with specific strains of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus. The fermentation process converts lactose into lactic acid, which is what gives yoghurt its creamy texture and slightly tangy flavour. Yoghurt is not only a great source of probiotics, but also calcium and protein, making it a staple in many people’s diets.
Tempeh is a traditional Indonesian food made with fermented soybeans. The fermentation process binds the soybeans together into a firm, cakey texture. It’s been described as having a nutty flavour, making it a popular meat substitute, particularly due to its high protein content.
Also made from fermented soybeans, along with salt and a fungus called koji, miso is a traditional Japanese seasoning. It is often used as a savoury flavouring to soups, marinades, and sauces, and comes in different varieties ranging from light to dark. Each one has its own unique taste and characteristics. Miso soup is a must-try.
Kefir is a fermented milk that originated in the Caucasus region. It’s made by fermenting milk with kefir grains, which are a combination of bacteria and yeast cultures. Kefir is like a yoghurt drink which you can get in a range of tasty flavours.
The humble pickle can be a staple in many popular dishes, from Mcdonald's burgers to traditional salads and sandwiches. Pickles are essentially cucumbers or other vegetables that have undergone the fermentation process in a brine solution or vinegar. This is what gives pickles their distinctive sour, yet delicious, taste. They also make a great gut-healthy snack!
Natto is a traditional Japanese dish, also made from fermented soybeans. It has a distinctive flavour and a slimy texture, often enjoyed as a breakfast food. Natto is a very rich source of nutrients and is thought to have various health benefits. Another popular soy product is soy sauce, a staple condiment in Asian cuisine. Soy adds a savoury, umami flavour to many dishes.
There we have it, the top 10 fermented foods, each with their own distinct tastes, textures, and smells, and all providing a variety of health benefits for the gut and beyond.
Let us know if you try any of these foods and how you enjoy them!
How do I know if my gut is healing?
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Gut health has become increasingly trendy in recent years. As new research emerges year after year showing how significant our gut health actually is for overall health, the awareness and interest have grown rapidly and continue to do so.
As a result of this, there has been a surge in products, supplements, and dietary trends that focus on improving gut health, such as probiotics, fermented foods, and gut-healing diets.
With the gut health market being so saturated with products and information at the moment, it can take time to recognise the supplements that are genuinely beneficial for gut health.
If you want clarity on this topic, you’ve come to the right place! Below, we have compiled a short list of 4 of the most effective supplements for gut health. While many more can have potential benefits, this is a less exhaustive list that is a little more digestible (no pun intended).
Probiotics are, without a doubt, the most popular and effective supplement for gut health. They are live microorganisms, typically bacteria or yeasts, that are beneficial when consumed in adequate amounts. They are often referred to as “good” or “friendly” bacteria, and they introduce these beneficial microorganisms into our gut which helps to maintain a balanced and diverse microbiome.
If you’re familiar with gut health, you may already know that the gut microbiome plays a crucial role in digestion, nutrient absorption, immune function, mental health and even skin health. So, probiotics can help restore and strengthen the population of good bacteria in the gut, supporting digestive health, immunity, and overall health and wellness.
Prebiotics, not to be confused with probiotics, are a dietary fibre that nourishes and promotes the growth of beneficial bacteria in the gut. Unlike probiotics, which are the live microorganisms themselves, prebiotics serve as a food source for the good bacteria already residing in our gut.
You can find prebiotics in various fibrous foods such as fruits, vegetables, and whole grains. These foods pass through the upper gastrointestinal tract undigested until they reach the colon, where the gut bacteria then ferment them.
While we can often find sufficient prebiotics in food, there are also many benefits to supplementing with prebiotics, which is why they are often paired with probiotic supplements.
For example, our hero product, Gut Care, contains premium prebiotic fibres, yeasts, and live probiotics. Products like these are designed to provide a convenient way to increase probiotic and prebiotic intake, particularly for those with dietary limitations.
Digestive enzymes are substances that help break down and digest food throughout our digestive process. These enzymes are naturally produced in the body, primarily by the pancreas and small intestine, but the breakdown of food starts as early as our mouth with the help of saliva.
Digestive enzymes play a key role in the overall digestive process by breaking down complex nutrients, such as proteins, carbohydrates, and fats, into smaller molecules the body can absorb more easily. Essentially, they ensure that the nutrients from the food we eat are properly absorbed and utilised.
Taking digestive enzyme supplements can help support the digestive process by providing additional enzymes that aid in the breakdown of food. They can help improve digestion and nutrient absorption and reduce the likelihood of digestive discomforts like bloating or other gastrointestinal issues.
Supplementing with additional digestive support in the form of enzymes can indirectly contribute to a healthier gut, ensuring our food is properly broken down and digested, giving us a better chance at avoiding digestive disturbances and imbalances in the gut.
Omega-3 fatty acids are a popular and effective supplement for overall health and well-being, but they do have some specific benefits for the gut. Omega-3s are a type of polyunsaturated fat essential for our body, having numerous health benefits.
They play a role in reducing inflammation in the body, including the gut. Chronic inflammation in the gut can contribute to various digestive disorders, such as inflammatory bowel diseases (IBD) and irritable bowel syndrome (IBS).
By reducing inflammation, omega-3s may impact alleviating symptoms associated with IBD and IBS, as well as promoting a healthier gut environment.
Additionally, omega-3 fatty acids have also been shown to support the integrity of the gut lining potentially.1 For clarity, the gut lining acts as a protective barrier, preventing harmful substances from entering the bloodstream while allowing beneficial nutrients to be absorbed.
Some great sources of omega-3 include fatty fish, like salmon, mackerel, sardines, walnuts, flaxseeds, chia seeds, and some algae-based supplements. Though omega-3s are often taken as a supplement to help bridge any gaps in intake, they are ideal for those who may find it tricky to obtain sufficient amounts from their diet.
We hope this article has helped you narrow down your search for the best, most important gut health supplements. We recommend checking out our full range of Gut Solutions, with products tailored to the skin, immunity, and general gut health!
]]>Our gut contains more than 500 to 1000 good and bad bacteria types. In a healthy gut, these good and bad bacteria are balanced and work in harmony to achieve homeostasis (a state of balance among all the body systems needed for the body to survive and function correctly).
When the bacteria are no longer in a mutualistic state, the bad bacteria can thrive and dominate our intestinal tract. This is called dysbiosis.
We can create optimal conditions for beneficial bacteria to thrive and reduce gut dysbiosis through supplementation, lifestyle, and dietary modifications.
In this article, we will discuss tips on how to fix gut dysbiosis, what supplements we can take, and how to spot the signs.
Dysbiosis can be defined as an imbalance in bacterial composition, changes in bacterial metabolic activities, or changes in bacterial distribution within the gut.
The three common types of dysbiosis are:
This change in bacteria composition can lead to a host of digestive symptoms, such as frequent gas, bloating, abdominal cramping, mucus in the stool, brain fog, and fatigue after eating.
Dysbiosis may also be a risk factor and potential cause of disease complications, such as type 2 diabetes, metabolic syndrome, poor immunity, obesity, mental health disorders, autoimmune disease, Crohn's disease, and cardiovascular disease.
In short, if we want to optimise our health, we need a healthy balance of bacteria.
Dysbiosis is most common when our bodies don’t produce enough ‘good’ bacteria. These good bacteria protect us from disease and keep the ‘bad’ bacteria in check.
Risk factors that contribute to this condition include:
When the levels of beneficial bacteria in our body are insufficient, our ability to properly digest and absorb nutrients is compromised.
As a result, individuals may experience symptoms such as bloating, excessive gas, irregular bowel movements, constipation, and fatigue after eating. Moreover, these issues can also impact sleep quality, mood stability, autoimmune responses, and other related aspects.
So, what can we take to support gut dysbiosis?
What we eat has a substantial effect on our gut bacteria. We need plenty of good bacteria to keep our immune systems thriving and maintain a balanced ecosystem.
When the probiotic bacteria in our gut is low, we are more susceptible to dysbiosis. We can replenish these through supplementation.
Probiotics are live yeast and bacteria that naturally exist in the body. Daily probiotics and fermented foods like kombucha, sauerkraut, kimchi, and yoghurt can replenish the good bacteria in our guts.
Taking probiotics with a high number of colony-forming units (CFUs) of at least 8.5 billion+ (8.5 x 109 CFUs) is recommended to ensure you can maintain a strong number of good bacteria.
Our top recommendation is our hero product, Gut Care!
Regarding nutrition, it’s known that diets high in refined sugars, red meat, processed foods, and saturated fats have been linked to overgrowths of pathogenic bacteria and gut dysbiosis.
Good bacteria feed on fibres and plant nutrients, often called ‘prebiotics’. Prebiotics nourish your gut lining and keep the good bacteria thriving and balanced.
A diet rich in polyphenols and plant fibres found in fruits, vegetables, fibre, whole grains, oily fish, lean protein, nuts, and seeds has been associated with optimal gut health due to its high prebiotic content.
We should consume these regularly to not only reduce our risk of developing gut dysbiosis but maintain good aspects of all health. This diet will also protect us from all-cause mortality and help us to maintain good lifestyle habits.
Eating a variety of these fibre-rich foods is the best way to diversify your microbiome and maintain strong immunity.
Regularly consuming probiotics and prebiotics can restore our gut health and re-balance our gut bacteria.
Being active is an excellent way to improve our gut bacteria! Exercise helps good bacteria multiply and diversify. Try a form of cardio, weight training, or flexibility-style training you enjoy. Regular exercise is best, so aim for 2-5 sessions weekly. These sessions can be short - up to 15 minutes - or longer - 30-60 minutes.
Stress can wipe out our good bacteria and interfere with our gut-brain axis. We can reduce stress through regular exercise and mindfulness techniques such as yoga, meditation, reading, and spending time with friends and family. Try a mindfulness session in the evening before sleep.
If you are still experiencing symptoms of intestinal dysbiosis for a prolonged period, or if it affects your day-to-day life, you should consult your GP for diagnostic testing. Leaving digestive issues untreated can increase our susceptibility to digestive disorders and long-term health complications. Always speak to your GP if you have any concerns.
In conclusion, gut dysbiosis is very treatable. Through probiotic supplementation, lifestyle, and dietary modifications, we can create optimal conditions for the beneficial bacteria to thrive and reduce our risk of gut dysbiosis.
We can keep our ‘good’ bacteria colonies strong by striving for equilibrium in our bacterial balance. This results in a thriving immune system, optimised digestion, better sleep, better mood, and enhanced overall well-being!
]]>Antibiotics are the most commonly prescribed medications in the world.6 They prevent millions of deaths yearly, remain the primary treatment for certain conditions and bacterial infections, and can reduce serious disease complications.4
Antibiotics come in many different forms, with some targeting a wide range of bacteria (broad-spectrum) and others targeting only a few types (narrow-spectrum). Broad-spectrum antibiotics are the most commonly prescribed.8
Despite their benefits, antibiotics can suppress our immune system and disrupt the balance between the good and bad bacteria in our gut ecosystem. This damage can take weeks to several months to undo.5
Fortunately, there are some steps we can take to restore our gut health and help us to feel our best thriving selves again!
Read on to discover more about the role of antibiotics, how they can disrupt our microbiome, and what we can do to bounce back.
Antibiotics have one job: kill bacteria and stop them from multiplying. However, they cannot tell the difference between good and bad bacteria. Their job is to simply kill any bacteria within the gut.
This means we can lose a lot of our healthy gut flora, making us more susceptible to issues such as SIBO (small intestinal bacterial overgrowth) or Candida overgrowth and gut permeability.6 This can also increase our risk for later-onset chronic diseases like heart disease, autoimmunity, diabetes, Alzheimer's Disease, and Parkinson's disease.6
The bacteria can then become more resistant to antibiotics making future infections even harder to treat.7 Therefore, restoring your gut health after antibiotic treatment is essential.
Not all bacteria in our gut are bad. Probiotics work by re-establishing our 'good' bacteria and can help to restore the gut to its original state more quickly after taking antibiotics.5
It's best to take probiotics simultaneously or immediately after a cycle of antibiotics.
The best probiotic to take with antibiotics is one with a high number of colony-forming units (CFUs) of at least 8.5 billion+ (8.5 x 109 CFUs) to ensure you can rebuild that strong population of good bacteria that antibiotics may kill off.
You should begin taking the probiotics the day you begin antibiotics and continue for a couple of weeks after the antibiotic course is finished for maximum benefits. Probiotics should be consumed at least 2 hours after antibiotics.12
We recommend Immune Boost.
Omega 3 fatty acids cannot be made by the body and must be consumed through food or supplementation. They are excellent nutrients to support the gut lining, reduce inflammation in the body, and support good gut bacteria.9 Taking approximately 500mg daily is the recommended dosage.9
Collagen is excellent for improving your hair, skin, and nails. It also plays a role in restoring gut health. This is because collagen makes up the villi of your small intestine.
They vastly increase the surface area of your gut, making it easier for your body to absorb nutrients.1 A collagen supplement will help protect your gut lining, nurture your villi in the small intestine and prevent bacterial overgrowth during antibiotic usage.1
Multivitamins are also beneficial in supporting immune health throughout treatment and are good additional support.10
Being active is another way to improve microbial diversity.13 Regular exercise boosts your mitochondria and helps the good bacteria multiply.5 Try a form of cardio, weight training, or flexibility-style training.
Alcohol can weaken your immune system and be a gut irritant when consumed in large amounts. We recommend limiting your consumption until your body fully recovers from the antibiotic treatment.
Get good quality sleep to help the body repair and recover faster. Aim for 7-8 hours per night.
Readers should note that if you are still experiencing gut issues after taking antibiotics, you should seek medical advice from your GP.
Probiotics and prebiotics will be your gut's saving grace after a course of antibiotics.
Good bacteria feed on fibres and plant nutrients. These are 'Prebiotics'. Prebiotics nourish your gut lining and keep the good bacteria thriving and balanced. This improves our mood, energy levels, immunity, and overall well-being.
A diet rich in polyphenols and plant fibres found in fruits, vegetables, fibre, whole grains, oily fish, nuts, and seeds are the best sources of prebiotics.
Eating a variety of fibre-rich foods is the best way to diversify your microbiome and maintain a strong immune system.7
Probiotics are live yeast and bacteria that naturally exist in the body. Daily probiotic capsules and fermented foods like kombucha, sauerkraut, kimchi, and yoghurt can replenish the good bacteria killed by antibiotics. Particularly useful strains to support antibiotic use are bifidobacteria and lactobacilli.11
In summary, avoiding antibiotics altogether is the easiest way to minimise disruption to your gut microbiome. However, sometimes they are a necessity to treat certain infections.
We can prevent our need for them by maintaining healthy lifestyle habits to keep our immune system thriving naturally. Our body relies on good bacteria to regulate the digestive system, support immunity, and maintain our psychological well-being.5
We must replenish them regularly through probiotic supplementation and take the required steps during and after antibiotics to help our good bacteria flourish. This will give our bodies maximum support during the treatment period and prevent any infections from recurring.
]]>Having a “gut feeling” is something I’m sure we’ve all experienced at one point or another in our lives. Maybe it was when you got bad vibes from someone or had that sudden unexplainable urge to ditch plans, or maybe it was when you felt butterflies in your stomach en route to a first date.
The advice has always been to “trust our gut”, a kind of unexplainable intuition that is thought to direct you toward the best path. However, you may wonder why we are often told to put so much trust in a feeling that we can’t quite explain.
This article aims to provide you with the knowledge and science behind gut feeling and how it can affect our decisions and choices in life.
Gut feelings are instincts or intuitive senses that provide us with “feelings” or information beyond logical reasoning. They often manifest as a feeling or sensation in the gut, hence the name.
Signs of having a “gut feeling” about something include:
So, how can science explain this?
Well, if you’ve read our other articles before or have a keen interest in gut health, you may have heard of the gut-brain axis.
In a nutshell, your gut is lined with a complex network of neurons called the enteric nervous system, often called our “second brain”. This network of neurons communicates with the brain through the vagus nerve, allowing for bidirectional communication.
This connection between the gut and the brain can influence us in many ways, including mental and emotional well-being, stress response, and cognitive function.
Still, it is also thought to play a role in our intuitive feelings. However, while the gut-brain connection can provide some insights into the phenomenon of gut feelings, it does not fully explain it.
Gut feelings likely involve a combination of factors, including subconscious information processing, past experiences, and emotional responses. The gut-brain axis is another piece of this puzzle, containing many neurons that can sense and respond to the environment, possibly sending signals that contribute to our intuitive feelings.
As easy as it would be to trust our gut feeling when it comes to any kind of decision-making (shout-out to the indecisive folks out there), it’s sadly not always the best advice to follow!
Gut feelings are not always reliable or accurate, as biases, emotions, and other subjective factors can influence them. While gut feelings can sometimes provide us with valuable insights, they should be considered alongside rational thinking and critical analysis to make well-rounded decisions, especially for big life decisions.
Though, with that being said, our gut feeling can be useful in many situations where time is limited and we may rely more on rapid decision-making. They can also be the first feeling we consider when making interpersonal judgements or evaluating trustworthiness.
The trustworthiness of gut feelings can be improved somewhat, but this is through developing and refining your general intuitive abilities.
This can be done through self-awareness and reflection, building knowledge and expertise, mindfulness and body awareness, and balancing intuition with rational analysis.
Fine-tuning these factors can help you hone your intuition and, therefore, your ability to trust your gut. However, it’s worth noting that some individuals naturally have stronger intuition and would, therefore, potentially trust their gut on a more regular basis, and finding a balance between intuition and rationality that works best for you is a personal journey.
Additionally, it goes without saying that improving your overall gut health would significantly influence your health and well-being and could, in theory, strengthen the gut-brain connection.
The following principles align with our timeless mantra here at The Gut Co, which emphasises the paramount importance of nurturing and enhancing gut health:
The phenomenon of gut feelings remains a fascinating and intriguing aspect of our intuition. While science may support the influence of the gut-brain axis on our intuitive senses, the nature of gut feelings and the question of trusting our gut remains elusive and complex.
Relying solely on our gut instincts may mislead us, as our natural biases and emotions can cloud our judgement. Finding a balance between our gut feelings and rational analysis is key to making well-informed decisions. Additionally, take care of your gut health, and your gut health will take care of you!
]]>The best way to keep track of your gut health is to keep an eye on how your body is functioning. The most obvious sign of a healthy gut is good digestion! Suppose you are having regular bowel movements and experiencing minimal or no digestive discomfort, such as bloating or gas. In that case, that is a good indicator that your gut is in good shape.
Another sign of a healthy gut is good skin; the gut and skin are intricately connected through the gut-skin axis, and gut issues can show up on the skin in acne, eczema, psoriasis, boils and many other ailments. If your skin is clear, hydrated and free of unexplained irritation, you can be confident that your gut isn’t causing any issues there.
If you have bundles of energy, this can be an indicator of good gut health. When gut health is poor, it can mean that your body does not properly absorb the nutrients or get rid of the toxins from the food you consume, leading to low energy levels and lethargy. If your energy levels are high, that indicates good absorption and, therefore, good gut health.
A strong immune system is a great indicator of a healthy gut; 70% of the cells of the immune system exist within the gut, so if gut health is poor, the immune system can struggle to function properly. If your immune system is functioning well, it’s likely you won’t even notice it’s there. If you are frequently getting ill, your wounds are slow-healing, and you are extremely stressed or tired, then your immune system may be down.
If your attention span and cognitive function are sharp, that can also be a good indicator of a healthy gut. The gut and brain are intricately connected through the gut-brain axis and can impact each other if one is suffering. An unaffected ability to focus can indicate a healthy gut, as it means you are not suffering from brain fog - one of the common symptoms of poor gut health.
Once you achieve good gut health, you need to do some upkeep to ensure your gut is able to stay healthy. Just like when you lose some weight on a strict diet - you must be sensible afterwards to keep the weight off.
A great way to ensure you can maintain a healthy gut is to manage your stress levels. Stress can have a huge impact on gut health due to the hormone serotonin. 95% of serotonin is made in the gut, and as well as helping to control mood, it helps to move food through the gastrointestinal tract. Too much serotonin caused by elevated stress levels can cause spasms throughout the entire colon.
Managing stress levels is a very personal thing; the same trick won’t work for everybody. Identifying the cause of your stress can be a great place to start. If that stress trigger can be removed from your life, you may find your stress levels will drastically improve. Otherwise, meditation, yoga, therapy, exercise, talking to loved ones or carrying out a hobby could be useful.
What you consume has a huge impact on your gut health - everything you eat and drink must be digested, so generally, maintaining a diverse and balanced diet can help to ensure you maintain good gut health. A diet with plenty of fibre, probiotics and lots of essential nutrients will serve you well.
Staying hydrated is crucial to maintaining good gut health. Hydration is consistently necessary; drinking loads on a Monday and none of a Friday does not balance out! Hydration is essential to have enough fluid to help move food through the digestive tract. If you are dehydrated, the body will pull fluid from the cells of the gut and send it to other organs, leaving the gut unable to perform properly.
For further advice on how to look after your gut health, check out our articles:
Top 10: Most Hydrating Food and Drink
If you have experienced persistent digestive issues with no relief from diet or lifestyle changes, there might be something else causing your gut issues. If you are concerned about your gut health for any reason, it is best to contact your doctor or a pharmacist for medical advice. There is no shame in gut troubles; they are extremely common, and professionals may be able to help you to feel better.
At The Gut Co, we have created a robust 90-day plan to help you to get your gut health in tip-top shape. The Gut Reset Plan includes expert advice from our in-house nutritionist, a 3 month supply of Gut Care and weekly support emails with advice and tasks to improve your diet and lifestyle. Whenever you need them, our nutritionist is there to help!
We wish you the best of luck on your gut-healing journey, and hope to be able to support you on the way to improved health.
]]>We’ve all suffered from too much gas at some point in our lives for one reason or another! It’s nothing to be embarrassed about and is generally pretty preventable. Here, we will discuss belching, gas and bloating, the many reasons they can happen to us and how to reduce them.
Let’s start with passing wind. Farting is a normal biological process; on average, we pass wind 5 to 15 times daily. You take in small amounts of air simultaneously when you eat or drink. This needs to be expelled from the digestive system and will come out either through your mouth with a burp or through the anus with a fart.1
During digestion, stomach acid is neutralised by secretions of the pancreas, which creates carbon dioxide as a by-product. When food is fermented in the stomach by bacteria, this also creates gas. These gases must be removed from the body, some of which will be absorbed by the bloodstream and breathed out by the lungs, and some will come out as a fart.2
Although passing wind frequently is normal, farting more frequently than is normal for you or with foul odours can signal that something is wrong. If your body is struggling to digest food, it will create excess gas to push the food through your body.
These excess gases, such as sulphur, can create the bad smell associated with farting. Although some smell is normal, and you shouldn’t expect a fart to smell like roses, you will often know if a smell isn’t quite right.
When your body creates excess gas as it struggles to digest your food, this can cause bloating before the gas is expelled from the body in a burp or a fart. Bloating can make your stomach swell, feel firm, rumble, and is often a bit uncomfortable.3
Burping is just when the excess gas comes up from the upper gastrointestinal tract through the oesophagus and out of the mouth rather than passing through the lower gastrointestinal tract and out of the anus. Burping is a perfectly normal process and can happen up to 30 times daily within a normal, healthy person.4
All three of these bodily processes can happen simultaneously or be a singular problem at any one time. Excessive bloating, burping and/or farting can be a sign that your body is struggling to digest food properly, and all of these symptoms will be caused by excess gas being produced in the body.
Some foods are harder for the body to digest, so they can cause excess gas to build up, leading to burping, farting and bloating. Avoiding or limiting these foods can help to reduce excess gas, particularly in situations where you don’t feel comfortable releasing the gas!
Each individual will tolerate foods differently. If you have a particular food intolerance, this is likely to cause excess gas when consumed. For example, if you are lactose intolerant, your body cannot break down and digest lactose. Excess gas will be created as your body struggles to complete its normal digestion process.2
Foods high in fibre are great for promoting healthy digestion as they are a fantastic food source for the good bacteria in the gut. Still, they can lead to excess gas as the small intestines can’t digest fibre, leaving it to the bacteria to break down.
The bacteria will create extra gas to digest the fibre, which must then come out of the body somehow! High-fibre diets should be introduced slowly to ensure the gut has time to adjust.2
High-fibre foods include most fruits and vegetables, beans, legumes, seeds, whole grains and nuts. These foods are full of important nutrients so they should not be avoided altogether; just up your intake slowly so your body can adjust, or reduce your intake if you have a particularly high fibre intake that is causing you gassy issues.
Laxatives can cause excess gas, created to help you to pass stools when you are backed up. Excessive use of laxatives can damage the body as you may not be absorbing nutrients properly when using laxatives, and they should only be used under medical supervision when consumed long-term.2
Gastrointestinal diseases, including irritable bowel syndrome (IBS), could cause excess gas and therefore belching, farting and bloating. Those with gastrointestinal diseases often have more harmful bacteria in the gut and less of the good ones, making successful digestion harder to achieve.5
Particular harmful bacteria found in the gut of those with gastrointestinal diseases can release certain toxins that lead to excess gas. The disease can mean that the person finds it more difficult to tolerate gas within the gastrointestinal tract, making them uncomfortable.5
Taking probiotics can help to balance the bacteria in the gastrointestinal tract and help to reduce the need for excess gas to be produced as digestion is easier for the body. Check out our article Can Probiotics Help with IBS? to learn more!
Your diet has a lot to do with how your digestive system functions, so finding foods that your body digests with ease can be crucial for stopping excessive belching, farting and bloating. Don’t forget that air escaping the body is a normal bodily process; it’s something everybody does, even your idols.
Only be concerned if you are experiencing pain or discomfort, releasing really unpleasant smells or passing gas more than is usual for you. As always, contact your medical provider or a pharmacist for advice on your specific circumstances if you are worried about your gas habits.
In this article, we will explore the top 5 benefits of probiotics for individuals with vaginas, regardless of gender identity.
We understand that some people with vaginas may not identify as a woman, but for the sake of the medical research cited, we use the term “women” throughout the article. We want to assure all readers that this information applies to anyone who has a vagina and is interested in incorporating beneficial microorganisms into their daily routine.
Probiotics are live microorganisms that provide various health benefits when consumed in adequate amounts. While probiotics are often associated with digestive health, they can also provide numerous benefits, specifically for women. From reducing the risk of urinary tract infections to supporting a healthy mood, the potential benefits of probiotics for this group are vast.
Urinary tract infections are particularly common in women; 50-60% of women will have a UTI at least once.1 Women have a shorter urethra than men, making women more susceptible to infections of the bladder like UTIs, as the bacteria has less far to travel.
UTIs are caused when bacteria enter the urethra, usually from poo entering the area.2 In women, the area between the anus and the urethra is far closer than in men, making it far easier for poo to get in places it shouldn’t be.
Having sex, using unclean or sharing sex toys, not keeping the area clean and dry, pregnancy, having a weakened immune system or health conditions such as kidney stones can also impact the bacteria levels in the urethra and lead to UTIs.2
Probiotics can be useful for reducing the risk of getting a UTI by maintaining healthy levels of good bacteria in the urinary tract. In particular, probiotics from the Lactobacillus families, Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, are well studied in helping with preventing UTIs.3
Each vagina has its own microbiome; good and bad bacteria exist within the vagina, which must be balanced to have a healthy vagina.
Bacterial vaginosis and yeast infections like thrush are the most common issues that arise in a vagina. These are both caused by harmful bacteria or organisms entering the vaginal canal and can cause unpleasant symptoms such as unusual discharge, itching and a foul odour, depending on the particular infection.4
Probiotics can help maintain a healthy vaginal microbiome, reducing the risk of bacterial vaginosis and yeast infections. Probiotics can reduce the number of harmful bacteria whilst increasing the number of beneficial bacteria in the vagina, helping to achieve optimal vaginal health.5
As well as helping prevent vaginal infections, probiotics have also been found increasingly to be an effective treatment for bacterial vaginosis (BV). Stabilising the bacteria in the vagina and reducing the harmful bacteria can help to get rid of BV and improve vaginal health.5
Autoimmune diseases are more prevalent amongst people born female - the rate is four times higher than in people born male.6 Probiotics can help support a healthy immune system, which is particularly important for this group of people as they are more likely to have issues with their immune systems.
70% of the immune system cells exist within the gut, meaning that looking after your gut health can help boost the immune system and ensure it has the best chance of functioning properly.7 Probiotics help to add new species of good bacteria to the gut microbiome, improving diversity and allowing you to achieve good gut health.
Women are nearly twice as likely to be diagnosed with depression than men are, meaning that doing everything you can to support your mood is particularly prevalent for women.8
Our guts and brains are intricately connected, meaning poor gut health has been heavily linked to poor mental health and visa versa. Probiotics may help support healthy mood by regulating gut-brain communication, which could help mood disorders such as depression and anxiety.
To read more on probiotics and mental health or the gut-brain axis, check out our articles:
Introduction to the Gut-Brain Axis
Introduction to Gut Health and Mental Health
Our bones are made of living tissue that is consistently broken down and replaced throughout our lives. As we age, the replacement of bone tissue slows down, and this can cause bones to grow thinner gradually.9
As women go through menopause and come out the other side, bone density issues and osteoporosis are increasingly concerning. Probiotics can support healthy bone density and may reduce the risk of osteoporosis, especially in postmenopausal women.10
At The Gut Co, we created Gut Care, a probiotic supplement designed to help everyone to achieve optimum gut health and the benefits that this brings, including women.
With 3 strains of probiotics from the Lactobacillus family, along with Saccharomyces Bouldardii SP 92, this gives a great variety of probiotic strains to benefit overall health in women. With the addition of Actazin, a powerful prebiotic kiwifruit extract that feeds the existing beneficial bacteria in the gut, helping them to thrive, Gut Care could be a great addition to your daily routine.
Looking after your health as a woman is extremely important. With a shorter urethra and a higher chance of immune system deficiencies and mental health issues, ensuring you are giving yourself the best chance of maintaining your health is crucial. Taking a daily probiotic supplement can put your mind at ease that you are making a difference each and every day.
As always, if you have any particular concerns about your health, don’t hesitate to contact your doctor or a pharmacist for advice.
]]>Runner’s diarrhoea; unpleasant, potentially embarrassing and more common than you might think. Endurance athletes are most likely to experience runner’s diarrhoea; it is extremely prevalent within this community due to the type of exercise they are doing.
The lovely Paula Radcliffe, an experienced endurance runner, suffered with runner’s trots during the 2005 London Marathon.1 Whilst running, she felt the urgent need to go so decided to poop in her pants; the only option if she wanted to continue with the race. We LOVE the dedication to her sport, yet also hope she never has to experience that again!
It’s currently marathon season, and with the London marathon approaching on the 23rd of April, we wanted to chat about runner’s diarrhoea, explain what it is, how it happens and give some advice on how to prevent it from happening to you.
Runner’s diarrhoea, or runner’s trots, is frequent loose bowel movements either during or immediately after running.2 It most commonly occurs in long distance runners, hence why it is important to discuss during marathon season!
Runner’s diarrhoea usually won’t last for more than 24 hours, unlike other causes of diarrhoea which often last longer. Other symptoms include nausea, acid reflux, cramping and excess gas. One study found that 62% of long distance runners have reported having to stop running to have a bowel movement, showing a huge link between running and the urgent need to go.5
Suffering from runner’s diarrhoea can cause emotional distress; some find it embarrassing or shocking when it happens to them, and it can affect their desire to continue running in the future. Sharing some preventative measures could help to put your mind at ease, so that you can limit your chances of getting runner’s trots.
It’s common for endurance atheletes, including runners, to experience gastrointestinal issues such as nausea, bloating, cramping, diarrhoea and vomiting when carrying out high intensity exercise. This is known as exercise-induced GI distress, and can happen to anyone.3
Unfortunately, the exact cause of runner’s diarrhoea isn’t particularly clear. Many factors could be contributing to runner’s trots, all caused by the act of running itself.
Whilst running, physically, you will experience a decreased blood flow to your intestines, changes in hormone secretion, and your organs will be jostled around.2 These physical factors could contribute to runners diarrhoea, as blood flow, stability and normal hormone secretion are all important for the digestive system to run smoothly.
Whilst completely high intensity exercise, up to 80% of the blood supply going to the gut is instead sent to the exercising muscles and organs. This means that the gut isn’t getting enough blood during the exercise to function properly, and can cause damage to the cells through a lack of oxygen, which can cause diarrhoea.4
The food you eat before running could also have an impact. If you have just eaten a new food that your body is struggling to digest, or eaten a large amount of food, this could lead to runner’s diarrhoea. Food moves more quickly through the bowels of training athletes, so eating too soon before a race could lead to runner’s trots.2
Pre-race anxiety and stress is super common amongst runners, particularly in organised events.2 This anxiety and stress is likely to have a hand in runner’s diarrhoea; check out our article Introduction to Gut Health and Stress to learn more about this area!
Dehydration could play a part in runner’s diarrhoea, too. Hydration is essential for the digestive system to function properly, and when you run, you often lose fluid at a rapid rate. Dehydration can cause diarrhoea, as fluid is needed to properly move food through the gastrointestinal tract, and without it, the bowels can become distressed.
As we know, the food you consume before a race can be a contributing factor to runner’s diarrhoea. At least one day before, limit or avoid foods that are high in fibre. Although fibre is important for digestion and gut health, before a run is not the best time to consume them. If you are an every day runner, experiment to find a tolerable level of fibre that works for your body. Otherwise, simply eat those foods after you run.
At least one day before you run, limit or avoid eating sweeteners. These can act as a laxative, which makes them more likely to induce diarrhoea.
In the six hours before running, limit or avoid caffeine and high-fat foods. These foods are digested quickly, meaning they pass through you faster than other foods. Save caffeine and high-fat foods for post-run!
For at least two hours before completing your run, don't eat anything at all. This will ensure your body isn’t fighting to digest with 80% less blood flow, and whilst being shaken up and down as you run.
Before, during and after your run, drink plenty of fluids. As we know dehydration can lead to diarrhoea, staying hydrated is crucial. Whilst choosing your fluid, avoid warm liquids, as they can speed food through the digestive tract.
While running, limit your use of energy gels and bars, as these products can contribute to diarrhoea in some people. In particular, avoid introducing a new gel or bar on race day, as you don’t know how your body will react to the particular gel or bar. Try them out before you run!
This may seem obvious, but is worth mentioning. If you're lactose intolerant, don't consume lactose, and instead consume lactose-reduced or free products. If you have any other food intolerance, avoid eating those foods, particularly in the days leading up to your race. Food intolerance symptoms don’t always happen immediately after eating the food, so better safe than sorry on this one.
Avoid nonsteroidal anti-inflammatory drugs on race day. Anti-inflammatory drugs have been shown to increase the incidence of gastrointestinal complaints, so are not a good choice before or during a run.
Wearing comfortable clothing that isn’t too tight when running can help to prevent diarrhoea. Tight clothing on the abdomen may aggravate the stomach and lead to diarrhoea.
Make sure you have properly trained your gut for the run! Training your gut to cope with high-intensity exercise is just as important as training the muscles of your body. Gradually increasing the intensity and duration of your runs, rather than jumping straight into endurance running, can give your gut time to adapt.
Finding ways to manage your pre-run stress and anxiety could go a long way to preventing runner’s diarrhoea. Meditation, deep breathing and yoga could all be beneficial for getting you in a calm head space before completing your run. Finding a calming technique that works for you is important, so experiment with different methods of relaxation!
If you are suffering from runners diarrhoea, over-the-counter or prescription medications could help to alleviate symptoms. Talk to your doctor or a pharmacist for advice based on your specific circumstances to find the right treatment for you.
If you need help with GI stress during exercise or marathon preparation, why not book in for a consultation with our expert sports nutritionist? Email nutrition@thegutco.com to book in for an online consultation with Abi.
Runner’s diarrhoea is nothing to be ashamed of; it can happen to anyone that partakes in high-intensity exercise, and is no reflection on your athletic ability. It may be worth following our preventative steps to help limit your chances of getting runner’s diarrhoea, and knowing the potential causes can help to educate yourself on what’s happening in your body whilst completing endurance exercise.
Runner’s diarrhoea is a manageable problem that doesn’t have to derail your marathon goals. If you have any concerns, don’t hesitate to talk to a medical professional, or book in for a consultation with our sports nutritionist!
]]>Heartburn is pretty common; most people will experience it now and then. If you are experiencing it repeatedly, it may be something a tad more serious - gastro-oesophageal reflux disease.
Gastro-oesophageal reflux disease (GERD or GORD depending on how your country spells oesophagus!) can be extremely unpleasant and hard to ignore. If you feel like you’re swallowing fire regularly, you might be suffering from GERD.
GERD occurs when stomach acid rises up into the oesophagus. This acid causes a burning sensation in the chest, throat and/or the back of the mouth. At the base of the oesophagus, some muscles open to let food into the stomach and close again to stop stomach acid from rising. GERD occurs when these muscles are weakened and not functioning correctly.1
Although we know that the weakened muscles of the oesophagus are the reason GERD occurs, it’s not always clear what causes this muscle to weaken in each individual. Several factors can lead to weakened oesophageal muscles, and sometimes it is a combination of factors that causes the damage.1
Obesity or being overweight can be a factor in GERD occurring; excess pressure on the stomach can weaken the oesophageal muscles. Drinking alcohol, smoking, drinking coffee or eating chocolate can also contribute to GERD, as they all have the potential to over-relax the muscles at the bottom of the oesophagus.1
Eating a diet with many fatty foods can also contribute to GERD, as the stomach takes longer to get rid of stomach acid once it’s digested the fatty meal. The excess acid sitting in the stomach can then leak into the oesophagus. When this delay in getting rid of stomach acid happens generally, it is known as gastroparesis and can lead to GERD.1
Pregnancy can be a big risk factor in developing GERD due to the increased pressure on the stomach and changes in hormone levels. A hiatus hernia can also lead to GERD, as well as stress and certain medications such as calcium-channel blockers, nitrates and NSAIDs.1
Often, multiple members of the same family will suffer from GERD. This indicates that there could be a genetic factor in developing GERD, although the link is currently unknown.1
Symptoms of GERD include heartburn, chest or abdominal pain, difficulty swallowing, a feeling of a lump in the throat, and regurgitation of food or a sour liquid (acid). GERD can occur overnight, known as nighttime GERD. Symptoms include inflamed vocal cords, new or worsened asthma and an ongoing cough.2
If these symptoms are causing you to take over-the-counter heartburn medications more than twice a week, it’s important to see a doctor, as antacids can be unsafe if taken too often and are not intended for daily use. Your doctor can also run a series of tests to diagnose GERD and check for complications.3
When suffering from GERD, the first port of call is to look at changes you can make to your lifestyle that may alleviate symptoms. If you are obese or overweight, weight loss may help to limit GERD symptoms. Stopping smoking, binning the chocolate, removing fatty foods from your diet or cutting out alcohol and caffeine could help to stop symptoms, too.4
If lifestyle changes aren’t helping or you aren’t in a place to make those changes, then antacids can temporarily help symptoms. These can be bought over the counter without a prescription.
You can also purchase H2 blockers or proton pump inhibitors (PPIs) to lower the amount of acid the stomach makes. PPIs can help to heal the oesophagus, although the long-term impact on the body is relatively unstudied, so it’s a good idea to consult your doctor about your choices for treatment.4
If you don’t want to take long-term medication or if the medication doesn’t help with your symptoms, you may need surgery to treat GERD. A few surgical options are available to help with GERD, and your doctor will recommend the best surgery option for you based on your circumstances.
To prevent GERD from ever affecting you, it’s important not to cause unnecessary damage to your oesophageal muscles. Eating a healthy, balanced diet, avoiding trigger foods and substances and maintaining a healthy weight can help limit your risk of developing GERD.2
If you notice you are experiencing heartburn more frequently, it’s important to take steps to stop heartburn to prevent damage. Sleeping on your left side and having your bed’s head elevated can help stop reflux from occurring overnight.2
Eating slowly can also help prevent GERD, as you give your oesophagus and stomach more time to digest your food. Eating sitting up, and not lying down for at least three hours after eating will also help.2
Avoiding tight-fitting clothing can also help to prevent heartburn, as clothing that is tight on the abdomen can put unnecessary pressure on the muscles of the oesophagus. Limiting or stopping smoking and drinking alcohol will likely have the biggest impact on preventing GERD, as they both significantly increase your risk of acid reflux.2
Preventing GERD before it happens is the best thing you can do to ensure you live comfortably, not in pain. Lifestyle changes may be necessary if you are starting to suffer from heartburn more regularly, and if you are concerned, speak to your doctor for advice on what to do.
Medications or surgery are options if GERD impacts your daily life; don’t suffer silently; get the help you need! Leaving GERD untreated can cause further damage, so managing symptoms when they arise is important.
]]>Inflammation is an essential part of the healing process of any injury - even a paper cut on your finger! White blood cells rush to the site of the injury to protect the area. If this process didn’t happen, the wound would not heal and infections could be deadly.2
If we think of inflammation as a symptom of something else, we know that we need to fix the initial problem in order to get rid of the inflammation. If you fall and cut your knee, it will swell. As the cut heals and goes away, so does the inflammation. When the inflammation is inside of the body such as in the gut, you need to heal the issue causing the inflammation in order for it to reduce.
There are two different types of inflammation; acute and chronic:3
Acute inflammation is the type of inflammation everybody gets when they injure themselves. To heal the injury, the immune system sends white blood cells to surround the wound and begin the healing process, which involves redness, bruising and inflammation. Once the wound is healed, the inflammation stops.
Chronic inflammation occurs when your body continues to send these inflammatory cells even when there is no danger. These cells then have nowhere to go except for healthy parts of the body, as there is no wound for them to heal. An example of this would be in rheumatoid arthritis, cells attack joint tissues leading to inflammation in the joints.
If you have a gastrointestinal disease such as IBS or IBD, chronic inflammation in the gut is one of the symptoms that comes along with it.4 This chronic inflammation can cause damage to the gut, so taking steps to calm the inflammation is important to prevent long term harm.
If you have a stomach bug or illness that is affecting your gut, the inflammation can be described as acute. Essentially, temporary inflammation caused by something that is temporary is acute, whereas long-lasting inflammation is chronic.
There can be many reasons you experience inflammation, chronic or acute. Infections, injuries, and exposure to toxins or harmful pathogens are common causes of inflammation. Inflammation can occur anywhere in the body, and conditions that end in “itis” are often linked to inflammation, such as dermatitis, bronchitis and cystitis.5
Diet and lifestyle can have a large impact on gut inflammation; the bacteria in our gut play a large part in our gut health, and poor gut health ties heavily in to an inflamed gut.
Certain foods can cause the bad bacteria to grow and thrive, causing inflammation of the guts lining. Other foods can boost the good bacteria in the gut, helping to reduce inflammation and balance the gut microbiome. More on this, later!
70% of the cells that make up the immune system exist in the gastrointestinal tract, and these immune system cells are responsible for inflammation. If the immune system perceives the gut to be unhealthy, it will attack it to remove what it perceives as foreign invaders and cause gut inflammation.6
If you have a lot of bad bacteria in your gut, your immune system will try and get rid of it by attacking. If you have a balanced gut microbiome with enough good bacteria, the immune system will leave the gut alone. This means that maintaining a healthy gut microbiome is crucial to preventing unnecessary gut inflammation.
The food and drink you consume can have an impact on the health of your gut microbiome. If you eat food you are intolerant to, your immune system will attack it and it will lead to inflammation which is often accompanied by bloating, excess gas and stomach pain.
If you eat a diet high in refined sugar or salt, you are fueling the bad bacteria in the gut and causing an imbalance of bacteria that can cause inflammation. If you consume foods high in fibre or filled with probiotics, you are fueling the good bacteria in the gut and avoiding inflammation. For a healthy person, it really is that simple!
Gut inflammation isn’t always caused by diet and lifestyle. It can also be caused by gastrointestinal diseases that are incurable, and managing symptoms is the only option. Managing the symptoms through healthy diet and lifestyle can help to stop inflammation, but ignoring the disease can cause further damage.
Chronic inflammation caused by gastrointestinal diseases in the gut may lead to further health issues such as leaky gut syndrome; a condition in which the mucosal lining of the gut is worn away and toxins and food particles leak into the bloodstream and cause issues around the body.7
Other factors that can lead to gut inflammation include stress levels, poor sleep, a lack of exercise and use of medications such as antibiotics. Check out these articles to learn more on each specific area and how they impact the gut!
Taking care of your diet and lifestyle can help prevent inflammation, and it is important not to ignore inflammation when it arises, as this can lead to long term damage. A happy gut won’t be inflamed, and you’ll feel much better for it.
If you would like to brush up on your knowledge of foods that are good for the gut, check out our articles:
Best Foods for Gut Health: Top 5
18 Probiotic foods for Gut Health
Top 10: Most Hydrating Food and Drink
20 Prebiotic Foods for Gut Health
If you’d like to know which foods to avoid, check out:
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