The five pillars of gut health

When it comes to understanding gut health, the sheer volume of information available on the internet, on social media and advice from people who’ve been there, can be overwhelming. I find it really helpful to break things down into five digestible pillars, which you can come back to when you need a reminder of what the most important aspects of gut health are.

This simplifies the different areas of the gut and can help identify which area(s) might need the most support. If I tell you that the digestive tract runs all the way from your mouth to your bottom, can you imagine all that goes on while food travels through the body? A whole lot more than you probably realise!

These are the FIVE PILLARS that I work with:

1. DIGESTION

The primary function of the gut, where food is digested and nutrients are absorbed. Digestion begins in the mouth, but the stomach is where food is primarily digested by being mixed with stomach acid and digestive juices, to break it down further before entering the intestines for further digestion and absorption (of nutrients). Digestive enzymes, pancreatic enzymes, and bile are imperative to good digestion, as without adequate amounts we are unable to break down food to a suitable form, and we end up with malabsorption, fermentation and, possibly, bloating.

Associated symptoms: Indigestion, nausea, bloating, upper abdominal pain.

2. ELIMINATION

The removal of unwanted foods and toxic waste from the body. Elimination happens via the bowels and urination, and is vital in removing toxins from the body, as well as excess hormones. Supporting regular bowel movements is important in stopping toxins from remaining in the colon or body for too long and being reabsorbed, which then puts additional load on the liver and kidneys (detoxification) and creates a vicious circle.

Associated symptoms: Constipation, diarrhoea, lower abdominal cramps.

3. MICROBE DIVERSITY

The range and types of microbes within the gut, such as bacteria, yeast, parasites etc. The gut microbiome is a hot topic and is becoming extensively researched as a key area in the onset and prevention of disease, both within the gut and other areas of the body. Our gut microbes primarily reside within our large intestine and colon, which is where natural fermentation occurs. Our increasingly-westernised diet is reducing the population of beneficial bacteria in our guts and causing an overpopulation of pathogenic bacteria within our gut.

Associated symptoms: General lower gut discomfort, bloating, brain fog, fatigue, skin issues.

4. GUT INTEGRITY

The strength of the gut lining, which is responsible for the correct absorption of nutrients and provides a barrier against toxins. When this becomes inflamed, damaged or permeable, food and compounds can leak into the blood stream and start to affect other areas of the body systemically, especially if a poor diet is at play and compounds that the body does not recognise are absorbed.

Associated symptoms: Chronic digestive issues, nutrient deficiencies, fatigue, brain fog, body aches and pains.

5. NUTRITION

Appropriate nutrition underpins all of the above and contributes hugely to the health of the gut. This is very personal to each individual, and there is no ‘one size fits all’ approach. My role as a Nutritional Therapist and Gut Expert is to understand what’s going on in your gut, why you’re experiencing symptoms, and create a tailored nutritional plan that’s unique and specific to your needs.