JOANNA BAKER , APD AN RN Joanna is an Accredited Practising Dietitian , Accredited Nutritionist and a Registered Nurse . Joanna is the founder of Everyday Nutrition and translates the latest gut health science into practical resources , to help people get their gut back in balance , and to improve their overall health . To learn more about Joanna go to www . everydaynutrition . com . au
Step 2 . Eat more fibre
Fibre is the part of food that doesn ’ t get absorbed into the body . It passes through the digestive tract , keeping the gut and bowel healthy and functioning well . A balance of the three different types of fibre is important for gut health :
• Soluble fibre : acts like a sponge . It absorbs water and expands in the stomach slowing digestion and helping you to feel fuller and more satisfied . It also helps to balance cholesterol and stabilise blood glucose levels . You can get soluble fibre from fruits , vegetables , oats , barley and legumes like chick peas and kidney beans .
• Insoluble fibre : makes the contents of the bowel larger and softer . Keeping bowel contents large and soft means it moves though the system more easily and prevents constipation . These types of fibre also provide fuel and nourishment for the gut bacteria . You can get insoluble fibre from wholegrain breads and cereals , nuts , seeds and the skins of fruit and vegetables .
• Resistant starch : this type of fibre is not digested in the small bowel and passes into the colon where it improves bowel health and reduces risk of bowel cancer . You can get resistant starch from undercooked pasta , firm bananas and cooked and cooled potato and rice .
Step 3 . Manage stress
The gut and the brain have a very close relationship . They communicate via a bi-directional signalling system . Gut flora produce a range of molecules and hormones that regulate gut action , stimulate nerve pathways and communicate with the brain . Changes in gut bacteria result in changes in the molecules and hormones and affect brain function . Likewise , stress hormones slow digestion and can increase muscle spasms in the gut . This can cause changes in gut bacteria and trigger symptoms like diarrhoea and constipation . Using mindfulness , meditation , light exercise and other relaxation techniques can be beneficial for winding down the entire nervous system , balancing hormones and maintaining a healthy gut .
Final thoughts
The complex balance of bacteria that contribute to our gut health is as diverse and individual as fingerprints . It is , however , also sensitive and prone to changing over time , depending on how well we look after them . By enjoying plenty of food variety , fibre and stress management techniques you can nourish your gut , leaving you feeling fantastic , both inside and out .
Next issue we ’ ll share even more information about how to take care of the health of your gut .
SUMMER 2018 YMCA HEALTHY LIVING MAGAZINE 7