5 Nutrients to Love & Support your Gut Health

The digestive system is one of the most important systems within the body and yet most of us neglect to take our gut health seriously. Your gut is home to millions of microbes and bacteria (known as microbiome) that can have both negative and positive effects on our health. To keep our gut happy and healthy, it's important to have a balance between these good and bad bacteria and microbes. The foods that we consume daily can either support a healthy gut or weaken the system. So it is so important to create a diverse diet filled with stomach-loving nutrients that will help your health to thrive, prevent long-term gut issues, and maintain a healthy gut.  Research has found that a healthy gut is crucial for maintaining good health in other areas of the body, from lowering the risk of heart disease, reducing inflammation, boosting immunity, promoting healthy brain function, and balancing hormones. Further research has found that a healthy gut microbiome will not only benefit us physically but can have positive effects on our mental health and well-being.

Symptoms of an unhealthy gut include extreme tiredness, thyroid issues, irregular periods, sugar cravings, skin issues, and stomach issues such as bloating or weight gain.

Interesting Fact: Eating a well-balanced and diverse diet can create a diverse microbiome which will then have great benefits for your gut health. Diets from non-western cultures tend to have more diverse and richer foods with high plant sources. Whereas, traditional Western diets are richer in fats and sugars and not as diverse.  

5 Nutrients Your Gut Will Love

1. Magnesium
   Magnesium plays a critical role in the body’s ability to process and break down food. A regular and balanced intake of magnesium will help to reduce bad bacteria in the gut and allow the body to properly digest and absorb nutrients. Low levels of magnesium in the body can lead to digestive issues, bowel issues and constipation. To avoid suffering from these issues, it's important to have a healthy and regular intake of magnesium.
   Food sources include spinach, dark chocolate, avocados, and nuts.

2. Zinc
   It is extremely important to protect the lining of our gut. Zinc is known as a “soothing mineral” that can help protect the digestive system and the stomach lining. But if the lining becomes weak it can let toxins pass through the stomach, intestines, and bloodstream, which could cause inflammation and develop further into diseases such as diabetes or arthritis. In addition to this, Zinc will help support a healthy immune system and the production of digestive enzymes by boosting T-cell production, which is important for fighting off illness and infections.
   Food sources include meat, fish, beans, and whole grains.

3. Vitamin B & Iron
   Vitamin B keeps the digestive system healthy and moving regularly. Our digestive system needs to absorb Vitamin B to gain energy from the food that we eat and create red blood cells within the body. More specifically, to improve our gut health, the body needs vitamin B12. Sufficient levels of B12 will aid the absorption of iron and iron is important for the growth of healthy bacteria in the stomach.
   Healthy food sources include leafy green veg, brown rice, red meat, and fish.

4. Vitamin C 
   Vitamin C is always mentioned when talking about our health and that’s because it really provides our skin and body with so many benefits. For the gut, Vitamin C helps to keep a healthy balance of good and bad bacteria within the microbiome and promotes the growth of healthy gut bacteria. Vitamin C can be used to aid in digestion and help the body absorb nutrients that protect the body from toxins.
   Healthy food sources include oranges, lemons, strawberries, and peppers.

5. Omega 3
   This is an essential fatty acid that isn’t naturally produced in the body but has to be gained through our diet. Omega 3 helps to increase the good bacteria and the diversity of bacteria in your gut. This will support a normal anti-inflammatory response and promote a strong and well-functioning immune system that, over time, is said to manage conditions such as celiac disease and bowel disorders.
   Healthy food sources include seafood, fish, chia seeds, and walnuts.

Note: This is not a specialist or medical service. Always consult with a qualified health professional if you have any concerns regarding your mental and physical health.