Everyone has certainly jumped on the “gut health” bandwagon, and rightfully so. As I have mentioned previously, gut health is the gateway to good health. A healthy gut contributes to a strong immune system, cardiovascular health, brain health, improved mood, healthy sleep, and of course effective digestion. Therefore, it is essential to put in the groundwork to have an optimal functioning gut. Not only for your health today, but for your long-term health and longevity.

Why gut health is so important

“Gut health” relates to the function of the many parts of the gastrointestinal system. This includes the balance of bacteria and the production and secretion of specific immune cells, neurotransmitters, and enzymes, which all play a major role in our overall health.

A healthy microflora (the community of bacteria) of our gut is not only responsible for the digestion and assimilation of nutrients but it is also contains a healthy cohort beneficial bacteria and a variety of immune cells that help to protect us from infectious and harmful agents such as pathogenic bacteria, viruses and fungi. Approximately 70% of our immune system is produced in the gut, which is pretty amazing!¹

The gut also communicates with the brain through the vagus nerve, the enteric system, neurotransmitters, and hormones. This is known as the “gut-brain axis” and helps to maintain our mental health, cognitive function, and well-being. Research has found that an imbalance of gut bacteria is linked to brain diseases such as Alzheimer’s, Parkinson’s, and schizophrenia.¹

Best supplements for gut health

Glutamine

Glutamine is an amino acid that is well-known by Naturopaths to help heal the gut. I think it may be my #1 gut health supplement. It acts as an anti-inflammatory in the gut and is necessary for the repair of the intestinal lining. Stress, medications and poor dietary choices can all negatively impact the lining of our gut and lead to “leaky gut”. Leaky gut is a digestive condition in which bacteria and toxins are able to “leak” through the tight junctions of intestinal wall and into the bloodstream. This leads to systemic inflammation and immune system problems. Research has found that glutamine is a major fuel source to the cells in the gut so they can regrow and repair.² Glutamine helps to maintain tight junction integrity improve gut barrier function after injury.

Bone Broth

Bone broth is rich in minerals including magnesium, calcium and zinc. It is also the best source of the amino acid glycine and packed full of gelatin, glutamine and collagen which are all required for small intestine integrity, digestion, skin elasticity and cell structure and healing. Bone broth helps to regenerate, heal and seal the gut lining, improve nutrient absorption and support intestinal cells to support healthy skin and joints. Bone broth is a great choice for those with leaky gut, Coeliac disease, Hashimoto’s disease, and other autoimmune conditions. My top pick for bone broths is any of the delicious flavours from Nutra Organics. You can check out our delicious Bone Broth recipe here.

Collagen

Collagen doesn’t just keep our skin youthful and glowing. It also helps to build, repair and restore the healthy connective tissue throughout the gut.³ Two of the amino acids found in collagen, glycine and glutamine, may be particularly useful for gut health, as they’re essential elements for rebuilding the tissue that lines our digestive tracts. Glycine, another amino acid, is helpful for taming inflammation, which is especially important for people suffering from inflammatory gut conditions like IBS and leaky gut. My top pick again is Nutra Organics, which I love to add one serve to my morning smoothie or coffee.

Probiotics

The most effective way to replenish the good bacteria in the gut is by taking probiotics. There are a number of different types of probiotics that do different jobs in the body. That is why is always important to choose the right strain for the right condition. For example, Lactobacillus acidophilus is a great everyday probiotic to maintain bacterial balance and is particularly effective after a course of antibiotics and/or following a gut infection. Whereas Lactobacillus rhamnosus, can enhance immune system function, specifically reducing the occurrence and symptoms of allergies, eczema, and other atopic conditions.

Together with healthy diet and lifestyle choices, a daily probiotic is one of the best ways to keep your good and bad bugs in check and bring your body back into balance. Whether you have eczema, allergies or IBS, specific probiotics can enhance the success of your treatment. My personal favourite probiotic is from Probioform. Probioform provide a living liquid, borad-spectrum probiotic, plus minerals, digestive enzymes and the full vitamin B complex!

Apple Cider Vinegar

Apple cider vinegar is one of the best supplements for stomach bloating. It is essential for digestion as it stimulates your stomach to produce a healthy amount of stomach acid. This helps to break down proteins and assist with the absorption of minerals found in your food. Without enough stomach acid, you may experience uncomfortable symptoms like bloating and gas. ACV is also essential for detoxification, blood sugar control and a fantastic natural antimicrobial.

I recommend my clients take 5 to 15mL of ACV in a small glass of water 3 times per day, before meals. You can also get creative by adding it to healthy salad dressings or incorporate it into your cooking. When choosing ACV, it needs to be organic and say either ‘with mother’ or ‘from mother’. My favourite is the OG of ACV’s which is Braggs.

If you’re feeling confused or frustrated about your health and are ready to feel the best you can, book a free 15 min phone chat with one of our Naturopaths.

REFERENCES

1. https://www.sciencedirect.com/science/article/pii/S0016508514001498?casa_token=gHAsjVTuLfoAAAAA:521JA6ia9mxg9MqH_nhkG9w-U4nAV2DXe_1Hlr7VXAHd0hUptrHqXU3W-ofWUtGVHsgZ1mSn0Cw 
2. Glutamine and Whey Protein Improve Intestinal Permeability and Morphology in Patients with Crohn’s Disease: A Randomized Controlled Trial
3. https://www.researchgate.net/publication/346607744_Effects_of_a_nutritional_supplement_containing_collagen_peptides_on_skin_elasticity_hydration_and_wrinkles