Gut health It plays an enormous role in my daily existence. This field wasn't around back when I was studying medicine roughly ten years ago; we never received instruction on the gut microbiome’s functions. The gut was described as quite a passive organ: it takes in nutrients, nothing more. Frankly, it seemed rather dull at the time.
However, as I specialized in gastroenterology, science concurrently progressed with new insights into how the gut microbiome is a highly dynamic living ecosystem and significantly influences various bodily functions. This led us to discover that The brain and intestines are interconnected. Through microorganisms, nerve signals, and hormonal influences, along with the practical outcomes of these interactions on health and illness. This has truly been a revelation for me since I had been attempting to bridge the gap between diet and digestive well-being; the gut microbiome served as the crucial connection linking them together. Additionally, this newfound knowledge has provided profound insights into comprehending my patients and their conditions.
When we talk about gut health When we refer to the bacteria, fungi, and yeasts that mainly reside in your small and large intestine, though scientifically speaking, your gut encompasses everything from your mouth to your anus.
We possess over a hundred trillion gut bacteria, which we often call microbes and collectively refer to as our gut microbiome; together, these organisms tip the scales at more than 2 kilograms (4 pounds).
Their role involves extracting nutrients from the food we consume, sustaining a healthy intestinal lining, preventing inflammation, and interacting with the remainder of our body via nerve signals, hormonal activity, and immune responses. We now consider our microbiome an unseen organ due to its substantial impact on our overall bodily functions and well-being.
The meals you consume can affect the makeup of these microorganisms. Studies indicate that a greater variety in your gut microbiome (which means having many differing types) tends to be beneficial. species of gut bugs The more variety in our diet, the better, as it helps reduce the risk of weight gain, type 2 diabetes, heart disease, and surprisingly, depression and anxiety. Thus, the food we consume and the health of our gut microbiome can genuinely impact the rest of our bodily functions.
Fat plays a crucial role in overall well-being. It serves as a vital macronutrient providing essential energy. Additionally, beneficial fats form the foundation of excellent digestive health.
The five most beneficial high-fat foods for your gut health
1. Full-fat Greek yogurt
Using full-fat Greek yogurt is an excellent method for including fermented dairy items in your meals and supporting digestive well-being.
It is a fermented and probiotic food, meaning that it’s full of beneficial bugs and works to restore the balance of bacteria in our gut for the better. As an added bonus, it also has a lot of protein in it, which helps with fullness.
This is why yogurt is a key ingredient in all of my recipes, like in my coronation chicken pasta salad, where it is used as a mayonnaise replacement.
To pick a healthy yogurt , check the ingredients list and pick one that has only yogurt or milk and a live culture listed.
I wouldn’t recommend low-fat yogurt. Once the fat is gone, emulsifiers have to be added back in to stabilise the structure, which aren’t good for our health. Likewise, flavoured yogurts have sweeteners and additives that are thought to harm gut health.
To add flavour to plain Greek yogurt, I blend frozen fruit and mix it in. It’s all natural, not got any added nasties and kids will love it as well.
2. Extra virgin olive oil
I’m generous with olive oil, drizzling it on most of my meals.
That’s because, while it is high in fat, these are good fats, and it’s full of polyphenols and other helpful ingredients that act as antioxidants in the body, which are important for our gut and heart health.
Antioxidants and other bioactive molecules in olive oil neutralise harmful molecules called free radicals, which can cause inflammation and damage cells in the gut lining.
If the lining of the gut becomes compromised, persistent mild inflammation can occur. Numerous researchers think this ongoing inflammation could result in various bowel-related issues such as swelling and tummy pain — often referred to as the "leaky gut syndrome".
Nonetheless, I typically avoid heating olive oil to high temperatures in my dishes because doing so breaks down the fats and produces compounds that may not be good for our well-being.
3. Cottage cheese
I'm thrilled that cottage cheese has undergone a transformation. It wasn't popular until about one or two years ago when people discovered that it's high in protein, affordable, and tasty.
It undergoes fermentation and may include probiotics – beneficial microorganisms that enhance gut biodiversity – to aid digestive well-being. It serves as a delicious, simple foundation that you can customize with various ingredients. I always keep some at home.
4. Fish
I often prepare salmon and mackerel since, besides being incredibly tasty, they are rich in omega-3 fatty acids.
These kinds of fats have consistently been associated with improved heart health and decreased inflammation, even within the gut lining. They also aid in repairing damage. Some studies propose that omega-3s might also have a direct beneficial effect on our gut microbiome.
Linseed and chia seeds are among the botanical sources of omega-3 fatty acids that I incorporate into my dishes as well.
5. Sour cream
Sour cream excels at enhancing the flavor of dishes, thanks to its slight fermentation which introduces beneficial bacteria that boost microbial variety in your digestive system. Additionally, it offers a light and delightful taste with an added tanginess to meals.
Gut-friendly eats for filling up your pantry
Fresh fruit and vegetables
Since they are rich in fiber, which nourishes beneficial bacteria in the intestines, fresh fruits and veggies are essential for maintaining a healthy digestive system. This means I dedicate quite a bit of time during my trips to the grocery store to browsing these sections. Frequently, I visit the clearance area to pick out items that will expire within the next day. These can later be sliced and stored in the freezer at home.
Tins and packets
Pre-cooked grain packs can be a real time-saver. Although they cost more than their dry counterparts, having them stored away in your pantry ensures you’ve got something ready for speedy meals. This way, you avoid resorting to getting takeaways. Additionally, I ensure my shelves are well-stocked with cans of lentils, chickpeas, and legumes along with bags of nuts and seeds.
Frozen
Frozen peas, carrots, cauliflower, spinach, onions, and fruits are essential. Additionally, I discover that using frozen garlic greatly speeds up my cooking process and requires just a few minutes to thaw.
Condiments and spices
Curry paste, harissa pasta, and gochujang paste offer quick and easy flavours. By shopping around, you can discover options without additives and unwanted ingredients.
Four gut-healthy recipes
As relayed to Emily Craig
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