The role of the gut and microbiome in our health and wellbeing is a fascinating area of research that is rapidly evolving. You may have heard the gut described as the ‘second brain’, partly due to its role in synthesising neurotransmitters that play a critical role in brain function. We are learning more about this connection over time, but the underlying mechanisms are still being discovered.
You may have also heard of ‘leaky gut syndrome’ whereby the lifestyle factors such as stress, poor diet and physical inactivity are claimed to degenerate the lining of the digestive system, leading to partially digested food, toxin and bugs ‘leaking’ into the tissue beneath it. The Cleveland Clinic refers to leaky gut syndrome as a ‘hypothetical condition’ based on a misunderstanding of intestinal permeability.
While we should consider our gut when making nutrition choices, we don’t need to deviate greatly from general nutrition principles to make that happen. Eating a range of foods, plenty of vegetables and fruit, and minimising the intake of processed foods are simply nutrition guidelines that benefit the gut.
Many supplements that promise weight loss, reduced brain fog, or greater energy via healing the gut will do little more than increase the value of your urine. If you’ve got the basics dialled in and will notice a tiny gain, they may be worthwhile, but most people spending money on these supplements see negligible results when they should be focusing on the fundamentals.
Where we should be conscious of the gut is identifying foods that don’t sit well. This may be a certain food group (i.e. dairy) or a specific food item. But if you find foods that consistently cause intestinal discomfort, you should be wary of your intake.
Consider using a food diary or log to cross reference what foods were consumed in the lead-up to the discomfort. This is invaluable information to take to a dietitian or medical practitioner for further advice on what food or nutrient may be causing this reaction and develop a strategy to modify your diet.
I had previously come from a camp where you were either allergic to a food or could tolerate it. This was drilled 5-10 years ago when gluten became the enemy of even the non-coeliacs. However, there are undoubtedly foods people do not tolerate well without being allergic to them, and it’s worthwhile to identify them and manage future intake.
Working with a qualified professional to identify the triggers can significantly improve your quality of life because having a sore stomach and being bloated or gassy is not fun, even if it feels normal.
The gut has a minimal impact on body composition. The leaky gut theory supposes the inability to wholly process and digest foods leads to fat gain. This makes no sense because if you couldn’t digest the food, you would never be able to access the energy it contains, which would reduce energy expenditure.
Blaming the gut for the gut is a mistake that more people are making, only to see that supplements or dietary changes that don’t manage energy balance lead to no change. Body composition will change if you eat better foods for your gut and better-manage energy balance. However, it’s still a product of energy balance.
We will continue learning about the gut and its impact on health and wellbeing through the coming years. In the meantime, focus on the foundation of good nutrition to support your gut health and body composition goals. If foods don’t sit well, invest time to identify what they may be and other contributing factors, preferably with the assistance of a health practitioner.