What is gut health?
Your 'gut' refers to your gastrointestinal system, which includes your stomach, small intestine, and large intestine. It plays a crucial role in breaking down the food you eat and absorbing the nutrients your body needs to function. Additionally, your gut is vital for the proper functioning of your immune system.

The health of your gut significantly influences your physical and mental wellbeing, impacting how you feel day to day. It also houses the gut microbiome, composed of trillions of microorganisms. This microbiome includes beneficial bacteria essential for maintaining gut health, as well as harmful bacteria that can negatively affect your health. A diverse range of good bacteria enhances both your physical and mental wellbeing.

Why is gut health important?
Your gut health and microbiome play a pivotal role in your overall health, influencing your immune and metabolic systems while affecting your mood and behaviour. A diverse array of bacteria is vital for gut health, and the composition of your gut microbiome can affect your risk of developing chronic health issues.

Individuals with chronic conditions such as psoriatic arthritis, type 1 diabetes, type 2 diabetes, atopic eczema, coeliac disease, obesity, and arterial stiffness often have a less diverse range of gut bacteria compared to those without these conditions. While the precise role of the gut microbiome in these diseases is still being researched, links have been identified.

There are also connections between gut health and mental health issues such as anxiety and depression. Recent studies have revealed relationships between mental health problems and the state of the gut microbiome.

What are the symptoms of poor gut health?
Symptoms of poor gut health may include:

•  Bloating
•  Heartburn
•  Abdominal pain
•  Excessive burping and flatulence
•  Growling stomach
•  Nausea
•  Constipation or diarrhea

While you may experience some of these symptoms occasionally, frequent occurrences may indicate poor gut health.

Check Your Symptoms — Use a symptom checker to determine if you need to seek medical assistance.

What causes poor gut health?
Several factors can lead to an imbalance or disruption in your gut microbiome, a condition known as dysbiosis. Factors contributing to dysbiosis include:

•  Stress
•  Illness
•  Being overweight
•  Overuse of antibiotics
•  A poor-quality diet

Typically, your gut has a protective barrier that allows nutrients in while preventing bacteria and harmful substances from entering the bloodstream. During dysbiosis, this barrier may become 'leaky,' allowing unwanted bacteria and molecules to enter the bloodstream. This process has been associated with various physical and mental health issues.

A range of diseases can affect your gastrointestinal health, including inflammatory bowel disease, coeliac disease, and peptic ulcer disease. These conditions can significantly impact your gut health and overall wellbeing, necessitating careful management by your healthcare provider, and you may need to consult a specialist, such as a gastroenterologist.

How can I improve my gut health?
If you have poor gut health due to a gastrointestinal condition, follow your doctor's advice, adhere to prescribed medications, and maintain a recommended diet to improve your gut health.

Diet
Consult your doctor about dietary changes that may enhance your gut health. Generally, healthy eating guidelines apply to most individuals. Aim to consume a wide variety of plant-based foods, including:

•  Vegetables
•  Fruits
•  Beans and legumes
•  Whole grains

These foods provide essential vitamins, minerals, and dietary fibres, known as prebiotics, which promote the growth of beneficial bacteria in the gut.

Fermented foods are also excellent for gut health, as they are created when bacteria or yeast break down sugars. High in probiotics (good bacteria), fermented foods include:

•  Yoghurt
•  Kimchi
•  Sauerkraut
•  Kombucha
•  Miso
•  Sourdough

It's best to avoid foods harmful to gut health, such as highly processed items and those high in sugar, salt, and saturated fats.

Supplements
Probiotic supplements, containing beneficial bacteria and yeasts, can help balance the gut microbiome, especially in individuals whose microbiome has been affected by antibiotics, medications, special diets, or illnesses.

Lifestyle
Gut health is also influenced by factors such as physical activity, stress, sleep, and environmental conditions. It's important to manage stress, stay active, and ensure you get adequate sleep.

When should I see my doctor?
If you’re experiencing symptoms of poor gut health, consult your doctor. If you've been given prescriptions, referrals, or treatments for gut issues and your condition hasn’t improved, schedule another appointment for a review.

Talk to your doctor about healthy eating and a recommended exercise plan. You may also be referred to a dietitian for nutrition advice, assistance in setting and achieving dietary goals, and promoting gut health.