What is A Healthy Gut? And Why Do We Need One? - Ask The Expert: Lee Holmes

If you don’t know your kimchi from your kombucha and want more facts and less jargon, this week’s supercharged expert is Lee Holmes -a woman on a mission to make us all feel better from the inside out.

Q. What is all this healthy gut fuss all about? Why does it matter so much?

The gut is the epicentre of our health. In fact, it’s one of the most important parts of the body. We interact with it daily and are constantly receiving feedback from it and yet, it’s something that as a society, we tend to keep on the down-low.

Our gut is home to almost 100 trillion microorganisms, most of which are bacteria. While we have friendly bacteria in the gut that help us digest food and release the energy we need from the nutrients we consume, we also have not-so-good bacteria that can wreak havoc with our immune system, leading to digestive problems, weight gain, depression, anxiety and disease. Looking after your gut means that you’ll be able to assist in balancing out bacteria, absorb nutrients correctly and enhance every other body system too.

Q. How do I know if my Gut is healthy or not?

There are various gut-related conditions which you can figure out based on the following:

If you have bloating, cramps, loss of appetite, nausea and struggle to pass stools – you could have constipation.

If you have pain in the upper abdomen in a localised point that’s worse when the stomach’s empty, can wake you up at night and is eased by eating – you could have gastritis.

If you experience thrush, vaginal yeast infections, diarrhoea, flatulence and irritable bowel – you could have Candida.

If you experience urgency in needing the loo, pain in the abdomen, abdominal distention, changes in bowel movement including diarrhoea and constipation, bloating, excessive flatulence, fatigue, weakness and lethargy – you could have IBS, IBD or coeliac disease.

Q. If I don’t have IBS or any tummy/poo related issues, do I need to heal my gut?

If you want to help reduce your symptoms and feel healthier then you’ll definitely need to look into healing the gut. My love your gut powder can really help with this.

Q. If I am a bare-minimum kind of a person – what 3 things would be the most helpful for me to improve my insides?

1. Vegetables are high in dietary fiber, minerals, vitamins, antioxidants, phytonutrients and more that boost immunity, fight infection and protect against disease. I like to sneak vegetables into every meal if I can. Aim for at least five servings of veggies but please remember – the more, the merrier.

2. I know it’s simple but sometimes, simple is best. The simple technique of staying hydrated helps flush out negative bacteria within the gut and balance out the digestive system. This helps our body undergo all the complicated biochemical mechanisms to keep our guts happy and functioning. Try for at least one or two litres of water/herbal tea a day.

3. Limit foods that are hard to digest to look after your gut and ease the load on your digestive system. Some foods to look out for include white starchy carbohydrates like bread, white pasta, white rice, cakes and crackers, as well as processed sugars.

And if I am a bit more vigilant – what would the next 3 things be?

1. Reduce stress – long-term stress can be incredibly damaging to the gut. Our gut bacteria produce hormones that make us overgrow the bad bacteria in the gut. We need to decrease our stress in order to keep our guts happy. A few good stress-busting techniques include calming yoga, walks, ocean swims, meditation, spending time out in the sun, good talks with friends and connecting with nature.

2. Our modern lack of mindful, slow eating and our forever on-the-go approach has a definite link to our gut heath issues. Gulping down food, guzzling down drinks and moving while eating inhibits our bodies ability to digest nutrients properly. Chewing more thoroughly while sitting down to a meal mindfully helps us tune into our body more. You’ll be less likely to overeat when you know you’re full! Plus, when you chew properly, your food is able to mix with saliva and increase the ease of digestibility before it reaches the stomach. This means it’s less hard work for your gut.

3. Some foods that I recommend when trying to heal and seal in order to heal the gut include bone and veg broths, soups and slowly-cooked vegetables and stews.

Q. Prebiotics, Probiotics, Kombucha, Kefir, Kimchi, Sauerkraut. Are these necessary? And are there any ‘regular’ sounding alternatives?

Probiotics help balance and grow our gut microflora which in turn, supports positive moods, boosts energy and can help produce other essential nutrients. The probiotic diet includes sauerkraut, kimchi, kefir, kombucha and various yoghurts. While consuming probiotics is great for us and our guts, some people do experience not-so-subtle effects, such as gas and bloating from these foods, so it’s important to eat them in moderation and start off slowly. Prebiotics help nourish the probiotics within our digestive system, and without them, our probiotics have a poor chance of survival. Some prebiotic-rich food includes dandelion greens, avocados, bananas, leeks and onions. I encourage you to incorporate both prebiotic and probiotic-rich foods into your diet, because once you’ve established a healthy gut, you want to maintain it.

Q. Is bread OK to eat? (crossing my fingers very hard whilst asking)

Ha ha! Bread is a tricky one. Different people react differently so it’s important to listen to what your body is telling you – it’s the greatest messenger! I don’t recommend white bread filled with gluten as it can be difficult to digest. Gluten causes inflammation within the gut so even if you don’t react to it per se, it may be causing internal inflammation. If you don’t react to it, sourdough bread is okay.

Q. Can you please explain to me about Oils – Which ones are ‘okay’, which one’s should be avoided and which should be used for cooking and which just for drizzling?

Avoid: Canola oil, Mixed vegetable oils, Rice bran oil, Cottonseed oil

Cooking: Extra virgin olive oil, Extra virgin coconut oil

Drizzling: Extra Virgin Olive Oil, Extra virgin coconut oil, Sesame oil, Avocado oil, Macadamia oil, Flaxseed oil

This Ask The Expert post is brought to you by someone who thanks God for sourdough.

With Thanks to – Lee Holmes www.superchargedfood.com

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