I want to share with you this great information on how we can improve our gut health by Metagenics. They show us not only the benefits of these nutrients in supplemental form, but the food sources that are high in each nutrient. We can incorporate this straight away to improve our gut health! Improving our gut health impacts positively in all areas, such as the immune system, mood, skin issues, allergies/food intolerances and many other chronic disease.

Come back to this tool kit every time you are feeling you need a reset of your gut health! 

Your gut health tool kit

Glutamine:

Glutamine is an amino acid that provides energy to the cell of your intestine, enabling them to remain healthy and maintain their functional integrity. Glutamine has also been found to increase gut immunity, therefore improving immune function and defence against harmful microbes, while also providing anti-inflammatory support. Food sources containing glutamine include meat, poultry, eggs, dairy and fish.

Vitamin D:

Vitamin D optimises gut-associated immunity and regulates inflammation. Additionally, studies have shown vitamin D supplementation improves gut microbial diversity and microbiome health, with low vitamin D levels linked to dysbiosis. Dietary sources of vitamin D include calamari, cheese, chlorella, egg yolk, herring and sprouted seeds. Also known as the ‘sunshine vitamin’, vitamin D forms in the skin when it is exposed to UV from sunlight. Don’t forget to use sun protection when the UV index is 3 or above, or when spending extended periods of time outdoors.

Zinc:

Zinc is a healing nutrient, helping to repair and protect gut epithelial cells (the internal lining of your GI tract) that are damaged or inflamed. Adequate zinc is also critical for the production of hydrochloric acid in gastric juices; essential for food breakdown in the stomach. Food such as red meat, poultry, eggs, mushrooms, spinach and a variety of nuts and seeds provide rich sources of zinc.

Boswellia:

Boswellia is a potent antimicrobial herb capable of defending against harmful gut microbes that perpetuate infection. Additionally, Boswellia’s anti-inflammatory actions have been found to improve digestive conditions with marked inflammation including chronic ulcerative colitis and Crohn’s disease.

Meadowsweet:

Historically, meadowsweet has been used for its protective effects against inflammatory digestive conditions, with more recent evidence also supporting its ability to relieve inflammation-induced gut pain. As such, meadowsweet soothes an irritated gut and alleviates digestive discomfort.

Ginger:

Ginger has been shown to decrease gut pain and spasm and promote optimal movement of food through your GI tract, therefore helping to reduce common digestive symptoms including nausea, flatulence and bloating.

Liquorice:

Liquorice is a powerful anti-inflammatory herb that promotes mucus production throughout the upper GI lining, therefore healing damage to the mucus layer and restoring the protective barrier it provides to underlying gut epithelial cells. GutGuard Liquorice has been shown to assist with upper GI symptoms including indigestion and reflux.

Digestive enzymes:

When consumed with a meal, supplemental enzymes enhance the digestion of carbohydrates, protein and fat from your food. Supplemental enzymes are particularly beneficial when enzyme production is reduced (such as in the presence of a digestive disorder), which can compromise your gut’s ability to effectively break down food, leading to digestive symptoms such as bloating and burping.

Bitter herbs:

Bitter herbal remedies have been used traditionally to promote digestion. For instance, the bitter constituents found in dandelion root may increase gastric acid secretion, promote bile acid production in the liver and stimulate the release of stored bile from the gallbladder. Additionally, gentian contains several bitter compounds that have been shown to increase the production of digestive secretions.

Probiotics:

Probiotics are live, microorganisms that interact with your gut microbes and digestive tissue, such as the gut barrier, restoring levels of beneficial gut microbes and improving your digestive function as they travel through your gut. Strains including LGG, BB-12 and saccharomyces cerevisiae (boulardii) enhance the growth and function of your beneficial gut flora. Additionally, these strains suppress the growth of potentially harmful gut microbes and support healthy gut mucosal linings, essential to optimal bowel function. This strain combination is particularly beneficial following antibiotic use.

PHGG:

PHGG is a unique prebiotic fibre that regulates the transit of food through your digestive tract, therefore preventing or reducing constipation while also supporting the growth and function of your beneficial gut microbes to enhance microbiome health. As well as reducing constipation, PHGG may alleviate bloating, gut pain and flatulence.

Larch arabinogalactans:

Larch arabinogalactans provide an excellent source of prebiotic fibre for your gut microbes to ferment and promote their survival. More specifically, arabinogalactan fermentation creates butyrate, a SCFA that has been found to enhance the health of your intestinal cell. Dietary sources of arabinogalactans include carrot, radish, pear, maize, wheat and tomato.