A Doctor On 5 Things Should Know About Gut Health
A lot has been said about the importance of our gut and its microbiome for our wider health. But, if you’re not familiar with how integral its role is within the body’s intricate web of organs and systems, here’s a crash course: what was once seen as the place where food gets digested has now been far more thoroughly explored, and found to be a hub for so much more. From immunity to skin to hormones to energy to mental health, it all starts in the gut, where trillions of bacteria and microorganisms act as the body’s personal pharmacy, working to keep the rest of us balanced.
“For years we have compartmentalized the body and how we look at it, but there’s been a real shift, and the science now highlights how interconnected the body is, and how what we eat is another tool to improve mood and cognition,” says Dr Emily Leeming, whose new book Genius Gut is now out. “Instead of talking about health in terms of warding off diseases, it’s time we recognize that health is also about how we feel day to day. It’s our energy levels, focus, movement, and mood which are the pieces of the jigsaw puzzle that make up our entire life.”
Nurturing our gut—and understanding how it works—are essential to our well-being, now and in the future. Here are some of the things you may not know, but should, according to Dr Leeming:
Your gut is your second brain
“The gut basically has its own nervous system, which is made up of 500 million nerve cells, or neurons as we call them,” explains Dr Leeming. “These nerve cells can be found all over the body, but they’re very densely populated in the brain, which has 100 billion. They are finely tuned to control the entirety of the digestive system, sending chemical signals that tell your muscles when to relax and contract in order to move food down, and instructing digestive juices when to be released, they also sense some of the nutrients that are in the gut and communicate that back to the brain.”
This dense web of nerve cells in the gut, which is a key part of the enteric nervous system that extends from the esophagus down to the anus—explains why the gut is also known as the “second brain.” Not only is our gut able to function more independently than any other organ in the body, but there is also a direct anatomical link that connects it to the brain: “The vagus nerve is a direct highway between the two,” explains Dr Leeming.
Anything we put into the body that reaches the gut (from food to medicine) can have a direct impact on the brain, and vice versa—if we’re thinking negatively or are feeling anxious, that can affect the gut. So much so that one interesting study—in which scientists transplanted part of the microbiome of people suffering from clinical depression into healthy rats, found that they too showed symptoms of depression thereafter. “It shows there’s a more causal effect happening from the microbiome, rather than it just being a symptom or consequence of what’s already going on,” says Dr Leeming.
We’re not eating enough fiber…
While the majority of us are seeking ways to increase our protein intake, scientists agree that it’s fiber we should be focusing on. A huge 95% of us don’t eat enough fiber, which Dr Leeming says is the “closest thing we have to a superfood.” Good fiber intake reduces our risk of diseases like type 2 diabetes, cancers, heart disease, and obesity, namely because it feeds our gut bacteria “so that they’re able to make short-chain fatty acids, which fight inflammation, care for the gut lining and protect the brain from harmful molecules,” she adds.
Make it your mission to incorporate fiber-rich foods into your everyday diet, and aim for 30 grams a day. “It’s worth understanding what foods are higher in fiber than others,” says Dr Leeming. “For example, lettuce only has 1.8 grams of fiber per 100g, chickpeas have 9 grams of fiber per 100 grams and chia seeds have 30 grams of fiber per 100 grams.”
Good gut health extends beyond our diet
Did you know that there are more microbes in a teaspoon of soil than there are humans on this planet? It’s an excellent fact. One key study found that those who dipped their hands in buckets of soil three times a day, rinsed (rather than washed) their hands afterward, and then ate, had improved gut diversity in a matter of weeks. Our environment, and how we interact with Mother Nature, have a huge impact on our health.
“Microbes are all around us, every single surface carries them,” confirms Dr Leeming. “The fact that humans spend so much time inside sitting down is impacting our microbial diversity.” Get outdoors, spend time in nature, swim in the sea, nurture your plants and get your hands dirty in the garden, all of these things will help foster a healthier microbiome.
Not all probiotics work
While some brands would have us believe that the only thing we need to rectify an imbalanced gut is a daily probiotic, Dr Leeming is skeptical. Referencing some research that found that only 30% of probiotics on the market had the actual bacterial strain in the correct dose as described on the product, she notes that the world of supplements is unregulated. So you’re not always buying what you think you’re buying.
“It’s all about finding the biggest bang for your buck and doing that. If you’re generally well and healthy, you’d be better off buying a fruit and vegetable box – something that’s going to help make your life much easier – because they will naturally introduce lots of microbes into the gut anyway.” As we’ve previously detailed here on Vogue, an apple has 100 million microbes in itself. Everything starts with a good diet.
“If you’re looking for a specific health effect, there is interesting evidence around certain probiotic strains to help with stress, cognition, and sleep, for example,” says Dr Leeming. “It’s just difficult for a consumer to find the right strain at the right dose on the market—it’s confusing.” If you’re in need of some extra help, speak to an expert for in-depth advice.
The Genius Gut method
The book offers myriad easy ways you can nurture your gut microbiome and wider health – bear them in mind when you make your meals each day. Here are three tips to implement now:
At mealtimes, ensure half of your plate is filled with vegetables or fruit. “Keep the skins on root veggies and certain fruits like kiwis for extra fiber,” says Dr Leeming.
Go for the colorful five to boost your polyphenol intake, they help good gut bacteria grow. Think purple (blueberries and aubergines), red (tomatoes, strawberries, and raspberries), orange and yellow (carrots and mangoes), green (broccoli, kale, and spinach), and white and pale yellow (potatoes, lychees, and bananas).
Eat BGBGS—or beans, greens, berries, grains, and [nuts and] seeds. “By eating these often, it’ll make it easy to reach your 30 grams of fiber a day, without you even realizing it,” says Dr Leeming.