Ever heard of the phrase ‘always trust your gut’?

As we live in such a fast-paced culture, its becoming more and more common for people to lose their connection with their bodies and our bodily functions.

Going to the toilet is such a taboo and yet it is so crucial for us to talk about. We do this every single day and yet its a topic we fear talking about. I too was one of those people who would hide behind the subject out of fear or embarrassment!

Yet many of us seldom realise that the optimal function of our digestive system holds the key to our health and happiness.

1 in 5 of us suffer with IBS (also known as Irritable Bowel Syndrome), which can wreak havoc on our day-to-day lives.

Irritable bowel syndrome (IBS) is a chronic disorder characterised by symptoms including abdominal pain or discomfort, intestinal bloating, gas and changes in bowel habit (Lembo et al. 2016; Matto et al. 2005; O’Sullivan, 2017). IBS is a very common condition with symptoms varying from person-to-person and fluctuating on a daily basis (Matto et al. 2005).

There is no single recognised cause of IBS. However, there are multiple factors that play a role in the syndrome. The foods that we eat, how stressed we are, and also the environment within our gut can all be driving factors of IBS symptoms (Barbara et al. 2011).

That’s why at ARDERE we are breaking the stigma and opening up about all things gut health!

Did You Know…

• 70% of your immune system resides in your gut (this is known as our Gut Associated Lymphoid Tissue, aka ‘GALT’)
• 90% of serotonin (our body’s mood-boosting chemical) is found in the gut
• IBS is twice as common in women as it is in men
• Our gut houses approximately 500 million nerve cells (Furness et al. 2012), which is known as the enteric nervous system
• We are actually made up of more bacteria than human cells!

Our gut is really incredible in supporting our health in so many ways, yet many of us don’t even realise it!

The symptoms that we experience in our gut can be a signal to listen to our bodies and take appropriate steps with our diet and lifestyle in order to regain balance.

That’s why it’s so important to educate ourselves on all the essential ‘gut-health nuggets’ of information… I’ve made thing’s easier for you guys by writing a gut health glossary for you to get the ‘101’ on all things gut health!

Gut Health Glossary

• The microbiome: we each house trillions of microorganisms in our guts and for most of us this ranges between 500-1000 different species (Ballantyne, 2013), which is fascinating! Collectively, these bacteria are referred to as our gut microflora or microbiome (which also includes organisms such as yeast).
• Bacteria: single-celled microorganisms. Bacteria makes up 1-3kg of human bodyweight and can be classified as either ‘beneficial’ or ‘disruptive’ to human health.
• Enzyme: a substance needed to break down our food into smaller molecules so that we can absorb them. We have different enzymes that help to digest different nutrients within our food, for example lipase (breaks down fat into fatty acids), protease (breaks down proteins into amino acids) and amylase (breaks down starches into sugars). Enzymes are found throughout the gut and also in the mouth and stomach. Many are produced by the pancreas, liver and gallbladder.
• Bolus: this refers to the food chewed in the mouth as it is on its way to be digested in the stomach (this then turns into chyme).
• Chyme: this is a mash of food in the stomach, before it makes its way down into the small intestine to continue digestion.
• Faeces: waste matter remaining after food has been digested and excreted from the bowels.
• Villi: finger-like projections that line the small intestine. They help to assist with absorbing nutrients into the bloodstream.
• Micro-villi: smaller villi that add further surface area to ensure maximum absorption of nutrients in the small intestine. In the autoimmune condition Coeliac Disease, the microvilli and villi become flattened and damaged, which is also known as atrophy.
• The Marsh Scale Classification: a scoring method used after an endoscopy to classify the damage happening to the villi and intestinal lining, determining coeliac disease or how advanced the condition has become.
• Coeliac Disease: an autoimmune condition that develops upon ingestion of gluten (a protein in wheat, barley, rye and spelt), causing damage to the small intestine. People with coeliac disease cannot absorb nutrition from their foods which can lead to malnutrition and osteoporosis.
• Bile: an emulsifying substance known to break down fats, helping us to absorb fat-soluble vitamins (such as A,D,E and K) from our food. Bile also works to excrete old red blood cells as well as excess cholesterol. It is stored in the gallbladder.
• Short-chain Fatty Acids (SCFAs): fatty acids which feed the cells in our large intestine. We rely heavily on our gut microbes to make them!
• Probiotics: live bacteria or yeasts that are beneficial for human health. These are typically supplemented to help replenish or repopulate the gut microbiome.
• Prebiotics: food for the beneficial bacteria already residing in the gut. Examples of prebiotics include chicory, Jerusalem artichokes and asparagus.
• Phytonutrients: beneficial substances found in plants such as vegetables, nuts, fruits, herbs and seeds, as well as in coffee, tea, chocolate and spices.
• Polyphenols: a specific type of phytonutrient. You can find polyphenols in coffee, olives, chocolate and red wine.
• Dysbiosis: an imbalance in the gut microbiome, which has typically been associated with conditions such as IBS.
• Fibre: the part of plant foods that we do not fully digest. Fibre is fermented by our gut bacteria and can stimulate the growth of gut bacteria, too! It is also vital for helping to prevent constipation. The recommended intake of fibre is 30g per day, yet nowhere near enough of us are getting this much into our daily diet.
• Bristol Stool Chart: a diagnostic medical tool designed to classify the form of human faeces into seven categories. It is used as a clinical indicator to help inform healthcare practitioners about a patient’s bowel patterns. This is something I would typically use with clients in order to understand more about their gut concerns.
• Serotonin: a neurotransmitter (also referred to as a brain chemical), which has been shown to influence our mood and contributes to feelings of happiness. More than 90% of serotonin has been shown to be produced in the gut.
• GALT (Gut-Associated Lymphoid Tissue): this refers to lymphoid tissue within the gut mucosa that lines and protects our digestive system. The GALT has been shown to represent 70% of the body’s entire immune system (Vighi et al. 2008). Fascinating!
• Lipopolysaccharides (LPS): toxic substances in the cell membranes of pathogenic bacteria. They are known to drive inflammatory reactions in the body.
• Vitamins: a variety of different micronutrients that help to maintain healthy function of cellular processes within the body. Vitamins can be obtained through diet, but our gut microbes are also capable of synthesising some, such as vitamin K.
• Minerals: another variety of micronutrients found in various foods that are needed for bodily functions. This includes zinc, copper, sodium, potassium, selenium, iron calcium and magnesium.

Simply speaking with a healthcare practitioner can be enormously helpful in trying to uncover the root of your symptoms. It’s a great step in the right direction if you are looking to find answers and improve your overall digestion.

Whilst gut health is fast-becoming the new buzz-word in the wellness community, I want us to continue to talk about digestive health and raise awareness about the digestive issues that so many of us face day-to-day. My plan is to continue sharing informative articles on this subject as I research and learn more.

Comment below if you want to see more on the topic of gut health!

And finally, if you would like to contact me for a consultation, please get in touch here.

 

References:

Ballantyne, S. (2013). The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body. Las Vegas: Victory Belt Publishing.

Barbara, G. Cremon, C. Carini, G. et al. (2011). ‘The Immune System in Irritable Bowel Syndrome’, Journal of Neurogastroenterology and Motility, 17 (4), pp. 349-359 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228974/pdf/jnm-17-349.pdf (Accessed: 7 December 2018).

Furness, J.B and Poole, D.P. (2012). ‘Nonruminant Nutrition Symposium: Involvement of Gut Neural and Endocrine Systems in Pathological Disorders of the Digestive Tract’, Journal of Animal Science, 90 (4), pp. 1203-1212, NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22178854 (Accessed: 7 December 2018).

Lembo, A.J. Lacy, B.E., Zuckerman, M.J. (2016). ‘Eluxadoline for Irritable Bowel Syndrome with Diarrhea’, The New England Journal of Medicine, 374 (3), pp. 242-253 New England Journal of Medicine [Online]. Available at: http://www.nejm.org/doi/pdf/10.1056/NEJMoa1505180 (Accessed: 7 December 2018).

Mättö, J. Maunuksela, L. Kajander, K. et al. (2005). ‘Composition and Temporal Stability of Gastrointestinal Microbiota in Irritable Bowel Syndrome – A Longitudinal Study in IBS and Control Subjects’, FEMS Immunology and Medical Microbiology, 43, pp. 213-222 Oxford Academic [Online]. Available at: https://academic.oup.com/femspd/article/43/2/213/604877/Composition-and-temporal-stability-of (Accessed: 7 December 2018).

O’Sullivan, M. (2017). ‘Inflammatory Mediators in Irritable Bowel Syndrome’, UNC Center for Functional GI & Motility Disorders, pp. 1-4 UNC [Online]. Available at: https://www.med.unc.edu/ibs/files/educational-gi-handouts/Inflammatory%20Mediators%20in%20IBS.pdf (Accessed: 7 December 2018).