Nutrition
To Better Gut Health By Candice De Mendonca
Here ’ s why it is important to make sure our gut is equipped for the stresses that come with everyday living .
The gut is often called the “ second brain ,” because it houses a complex network of neurons that communicate with the brain . This network , known as the enteric nervous system , helps regulate digestion independently of the brain . It influences mood and appetite , and even plays a role in certain diseases , highlighting its significance beyond digestion .
Gut health refers to the balance and function of diverse bacteria and microbes in the digestive system , which impacts digestion , immunity , and overall wellbeing . Eating fibre-rich foods , staying hydrated , and managing stress all support gut health , promoting better digestion and immunity , but let ' s break down the gut health protocols further , in terms of things you need or can add to your diet and routine .
1 Balanced Nutrition : A balanced diet with adequate nutrients supports the health of the entire digestive system
2 Hydration : Adequate hydration is essential for proper digestion and overall gut health . Water helps facilitate the movement of food through the digestive tract , ensuring smooth digestion and preventing constipation . It also helps dissolve nutrients , making them more accessible for absorption in the intestines . Furthermore , staying hydrated supports the production of digestive juices and enzymes , which aid in breaking down food and promoting nutrient absorption . Proper hydration also helps maintain the mucosal lining of the intestines , which serves as a protective barrier against harmful bacteria and toxins .
6 Probiotics & Prebiotics : Probiotics contain beneficial bacteria that help maintain the balance of gut flora , improving digestion and overall gut health . Prebiotics are fibres that serve as food for probiotics , promoting the growth and activity of beneficial bacteria in the gut .
7 Glutamine Powder : Glutamine is an amino acid that plays a crucial role in maintaining the integrity of the intestinal lining , by repairing and rebuilding the mucosal lining of the gut , which can be damaged by stress , inflammation and certain medical conditions . Glutamine has been shown to assist in IBS , Crohn ’ s disease , HPV and throat cancer .
8 Fibre : Soluble and insoluble fibres support digestive regularity and feed beneficial bacteria in the gut . Fibre also helps bulk up stool and promotes bowel movements , preventing constipation and supporting overall gut function .
9 Omega-3 Fatty Acids : These have antiinflammatory properties that can promote better gut health and potentially alleviate symptoms of inflammatory bowel disease ( IBD ) or irritable bowel syndrome ( IBS ).
10 Bone Broth : Rich in nutrients like collagen , gelatin and amino acids , which support gut health by nourishing and healing the intestinal lining .
11 Zinc : An essential mineral in various processes related to gut health , including immune function , wound healing , and maintaining the integrity of the intestinal barrier .
12 Vitamin D : Plays a role in modulating the immune response in the gut , and may help reduce inflammation and support overall gut health .
13 Kefir : Kefir is a fermented dairy product made by adding kefir grains to milk . It contains a diverse array of probiotic bacteria and yeast strains , which help populate the gut with beneficial microorganisms . Regular consumption of kefir can help improve digestion , support immune function , and maintain a healthy balance of gut flora . Kefir also contains various vitamins , minerals and bioactive compounds that contribute to its health-promoting properties , including calcium , vitamin K2 , and short-chain fatty acids .
There You Have It
Incorporating these supplements and nutritional suggestions into your diet can help support and promote gut health by addressing various aspects of digestive function , inflammation , and gut barrier integrity . Even if you can start making small changes and building up to the full gut health protocol , you will undoubtedly feel and see the difference it makes . ( Note : It is always advisable to consult with a healthcare professional before you make any changes to your diet or supplementation , especially if you have lactose intolerance or dairy allergies , or are on any medication .)
3 Recovery : After intense exercise or physical activity , the body requires nutrients for muscle recovery and repair . Low-fat chocolate milk is scientifically proven to provide the necessary amino acids and carbohydrates to aid in muscle recovery and reduce muscle soreness .
4 Protein : Influences the composition and activity of the gut microbiota , and also helps in maintaining the integrity of the intestinal barrier , which prevents harmful substances from entering the bloodstream and causing inflammation , and id thus crucial for optimal gut health .
5 Dairy : Certain proteins , like the whey protein and casein found in dairy , may promote the growth of beneficial bacteria in the gut , which can contribute to overall gut health and immune function , by providing essential amino acids necessary for tissue repair and maintenance of the intestinal lining . It contains high levels of branched-chain amino acids ( BCAAs ), particularly leucine , which are known to support gut health by promoting the growth of beneficial bacteria and aiding in the repair of the intestinal lining . Meanwhile Dairy contains vitamins and minerals that are important for overall health .
Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg . At school she earned SA colours for cross country , as well as provincial colours for athletics , hockey and swimming , then completed a degree in sports development , qualified as a personal trainer and sports masseuse , and went on to study sports nutrition as well . Today she has her own meal prep brand called GI Jane ( low-GI food , hence the name ). More info at https :// thefitnesshybrid . com .
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