How to Eat Right in Australia’s Unique Environment : The Aussie Diet Dilemma
November 5, 2023
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To build on our understanding of how the digestive system works—its intricate network of organs and enzymes working in harmony—it’s equally important to recognise when this system is out of balance. The gut mirrors what we put into our bodies, and when it’s not functioning well, it sends clear signals that it needs support, and tuning into these signs can be key to restoring digestive health.
In this next blog, we’ll explore the common symptoms of an unhappy gut and how simple yet powerful changes in nutrition, stress management, and sleep can support and heal our digestive system from within.
Here are some key signs to watch for:
Nutrition plays a crucial role in maintaining good gut health, hence making it easier for the gut to absorb and utilise the nutrients. Let us delve into various practices and ideas to manage gut health.
1. Eat your fibre:
There are mainly 2 kinds of fibre, soluble and insoluble fibre. Soluble fibre dissolves in water and comes from the inner parts of plants, like pectin and gums. It forms a gel in the gut, which helps lower blood sugar and cholesterol levels. This type of fibre is also broken down by bacteria in the colon. Insoluble fibre, found in the outer skin of plants, doesn’t dissolve in water and isn’t broken down by gut bacteria. It adds bulk to stools, helping to keep the bowel movement regular. Examples include cellulose and lignin.
Food sources of soluble fibre: fruits, oats, root vegetables, legumes, beans
Food sources of insoluble fibre: banana, avocado, skin of most fruits such as apples, many green vegetables such as zucchini, green beans, celery, and cauliflower, some fruit plants such as tomatoes and kiwi.
Health Benefits of a High-Fibre Diet:
2. Stay hydrated:
In human adults, the total body water accounts for about 70% of the lean body mass. Low fluid intake is a common cause of constipation. To prevent this, it’s important to drink enough fluids from water, other beverages, and water-rich foods. Experts recommend drinking plenty of water daily, especially if you’re in a warm climate, exercising, or feeling sick. Non-caffeinated drinks like herbal teas can also help. Eating fruits and vegetables high in water, like cucumbers, strawberries, and oranges, is another way to boost fluid intake. The recommended intake for water is 8-10 glasses per day.
A high-fibre diet is often recommended to promote digestive health and prevent constipation. However, increasing fibre intake without sufficient water consumption can exacerbate constipation. Fibre adds bulk to the stool, but without adequate hydration, this bulk can become dry and hard, making it difficult to pass. Therefore, it’s essential to balance increased fibre intake with adequate fluid consumption to maintain regular bowel movements and prevent gastrointestinal discomfort.
3. Incorporate Probiotics and prebiotics:
Probiotics are live microorganisms that provide the body with multiple benefits. The most common probiotics belong to two main groups of good bacteria: Bifidobacteria and Lactobacillus.
When you see probiotic labels, the names of these bacteria are often shortened. For example, Lactobacillus acidophilus may appear as L. acidophilus on food or supplement labels.
Each species of probiotic has its own specific benefits for your body.
Prebiotics are nutrients that gut bacteria break down, and they play an important role in supporting overall health. By feeding gut bacteria, prebiotics produce short-chain fatty acids that can positively impact not just the gut but other organs in the body. Two key types of prebiotics, fructo-oligosaccharides and galacto-oligosaccharides, have shown health benefits, but they naturally occur in small amounts in foods. Scientists are working on producing them in larger quantities for wider use. Prebiotics are considered a safe and effective way to improve health, either on their own or alongside probiotics, and they offer advantages in production and storage.
4. Manage stress and improve sleep:
Stress and sleep deprivation disrupts the body’s balance and reduces the diversity of gut bacteria, and can have both immediate and long-term impacts on the gut. Poor sleep and immense stress affects the connection between the brain and the digestive system often referred to as the brain-gut-microbiome axis, leading to various gut issues like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), peptic ulcers, and acid reflux (GERD). Stress influences the gut in several ways, including changing bowel movements, increasing sensitivity to pain, altering digestion, making the gut lining more permeable, slowing down healing in the gut, and disrupting the balance of gut bacteria.
Common stress-busting activities like walking, journaling, listening to music, meditation, planning ahead might help manage stress better. For better sleep quality try avoiding the use of gadgets 45-60 mins prior to sleep, listening to calming music or mediating, hot showers are helpful to increase the levels of melatonin which is responsible for the sleep-wake cycle.
5. Reduce the intake of processed and packaged foods:
The typical Western diet, high in saturated fats and sugars but low in plant fibres, is linked to a higher risk of metabolic and heart diseases, as well as ongoing low-grade inflammation. One reason for these negative effects is the gut microbiota, which changes in response to a poor diet. High sugar intake increases harmful bacteria while reducing beneficial ones, which help protect the gut and control inflammation. This imbalance can lead to inflammation, weaken the gut’s protective barrier, and contribute to metabolic issues, making a high-sugar diet harmful in many ways beyond just extra calories.
Foods like bakery items, confectioneries, refined flour and its products must be avoided.
Gut-focused hypnotherapy is a therapeutic approach that leverages the mind-body connection to alleviate symptoms of functional gastrointestinal disorders (FGIDs) such as irritable bowel syndrome (IBS). This technique involves guiding individuals into a deeply relaxed state, during which a trained therapist uses calming imagery and suggestions specifically targeting gut function. For instance, patients might be encouraged to visualise their digestive system operating smoothly, akin to a gently flowing river, which may help reduce pain, normalise bowel movements, and decrease gut sensitivity.
The therapy aims to recalibrate the communication between the brain and the gut, addressing the miscommunication that often underlies FGIDs. Clinical studies have demonstrated that gut-focused hypnotherapy can be highly effective, with significant improvements observed in patients who had not responded to conventional treatments. Benefits include reduced abdominal pain, improved bowel habits, and decreased reliance on medications.
By fostering a state of deep relaxation and utilizing targeted mental imagery, gut-focused hypnotherapy empowers individuals to influence their digestive health positively, offering a non-invasive and holistic option for managing chronic gastrointestinal symptoms.
Key Takeaways:
Disclaimer: The information provided in this blog is sourced from research articles and reputable websites. However, as each individual’s body and health needs are unique, it is essential to consult with your doctor, dietitian, or healthcare provider for personalised advice and plans tailored specifically to your condition.
Acknowledgement: I would like to extend my heartfelt gratitude to our CEO, Purva Gulyani – Accredited Practising Dietitian, for providing me with the opportunity to contribute to this blog. Your valuable feedback, along with your time spent proofreading and editing, has greatly enhanced the quality of this work. Your guidance and support are truly appreciated.
References:
Image credits:
Purva Gulyani – an Accredited Practising Dietitian and lifelong member of the Indian Dietitian Association. Currently pursuing PhD at Latrobe University. Purva brings over 16+ years of clinical dietitian experience to the table.
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