THE CONNECTION BETWEEN GUT HEALTH AND BLOOD SUGAR
by John Smith LearnerHOW ARE
GUT HEALTH AND BLOOD SUGAR AFFECTING ONE ANOTHER?
It
all starts in the gut. Our gut's balance of bacteria is connected to the health
of just about every function in our body—our brain, skin, digestion, mood,
brainpower, immune system, bone strength, all of it. Did you know that gut
health is also linked to blood sugar too? That’s right, even blood sugar is
connected to the microbiome.
We
talked with registered dietician Anca Vereen, RD about the connection
between the health of our gut microbiome and healthy blood levels. He gave all
of us rowdy folks some great insight on how we can take care of our gut
bacteria and blood sugar. Check out what the blood sugar buzz is all about.
A SPIKE IN BLOOD SUGAR
Every
time you eat, your body reactions. Let’s say you eat a high-protein meal, your
body will be loaded with energy. In many circumstances when you feed your body
food that contains high amounts of simple sugars and very little fiber, these
foods are broken down very quickly and sugar enters the bloodstream causing a
fast spike in blood sugar.
When
it comes to good gut health, a fibre-rich diet is by far one of the best ways
to achieve this. Fibre is the part of a plant that we cannot digest but
instead travels to our large intestine, the home of our gut bugs (microbiome).
Interestingly, fibre isn’t just one big nutrient that passes through us to keep
our bowels regular. There are a number of different types of fibre, potentially
hundreds of thousands each with different health benefits. Let’s break down the
three main types. For more custom ideas speak your dietitian melbourne.
1.
SOLUBLE FIBRE
Soluble
fibre can be dissolved in water to form a gel. Think about when you soak oats
or psyllium husk and it forms a pudding like consistency. This soft, thick gel
helps to:
- Slow digestion, keeping us
fuller for longer and our blood sugar levels stable for sustained energy
across the day
- Soften our stools, great for both
constipation and diarrhoea
- Lowers cholesterol by binding to and
excreting it from our gut
- Feed our
gut bugs (like prebiotic fibres), stimulating them to create short-chain
fatty acids that have a host of health benefits from appetite regulation,
reducing fat accumulation, lowering cholesterol, supporting good immune
function, the list goes on!
Where to find in food:
- Oats
- Barley
- Flesh of fruits and vegetables
- Psyllium husk
- Beans
and lentils
2. INSOLUBLE FIBRE
This
type of fibre is the typical “roughage” we think about. Insoluble fibre acts
like a bristled brush that sweeps through our gut. Unlike soluble fibre, it
doesn’t form a gel in water and remains largely untouched by our gut microbes.
Instead, it draws water into our gut which helps to move things along quickly.
This is great for constipation but may worsen diarrhoea.
Where
to find in food:
- Skins of fruits and
vegetables (tip, swap juices for whole fruit and vegetables blended with
skin into smoothies, or stir the pulp back into juices)
- Whole grain breads and cereals
- Wheat bran
- Nuts and
seeds
3. RESISTANT STARCH
Although
not technically a fibre, resistant starch is well, a starch that resists
digestion in our stomach. It travels to our large intestine where it acts as a
prebiotic to selectively feed only our good gut bugs. The result, like with
some soluble fibres, is the production of health-promoting short-chain fatty
acids. As an added bonus, short-chain fatty acids in turn increase the growth
of more good gut bugs, effectively pushing out the bad ones for a better gut
microbe balance.
Where
to find in food:
- Green, underripe bananas
- Cooked then cooled pasta, potatoes and
rice (tip, reheating again doesn’t affect the resistant starch)
- Raw oats
- Barley+
products
The key to using fibre
for good gut health is to have a wide variety of plant foods to meet the
recommended 30g of fibre per day for adults.
Each
plant food contains a mix of different fibres so going for a variety means we
will get a good range of fibres to reap their individual health benefits. Since
many of us are falling short of fibre, it’s important to gradually increase
your intake and drink plenty of water. Too much too fast without water could
cause bloating, gassiness and constipation.
The
importance of gut health has gained significant
attention in the last few years - and for good reason! In addition to
supporting healthy digestion and nutrient absorption, studies show a thriving
gut may actually help regulate mood. Research has revealed an extensive
communication network between the gastrointestinal tract and the central
nervous system, referred to as the “gut–brain axis.”
That
means that helping foster a health gut microbiome can help support immunity,
energy levels, healthy skin conditions, and maybe even brighten your mood!
Fortunately, it’s becoming easier and tastier to add these good mood foods into
your diet with simple, everyday life hacks.
We
talked to renowned Registered Dietician and best selling author Frances
Largeman-Roth to provide you with the tricks and recipes you need to up your
gut-health game. Frances served as the Food and Nutrition Director at Health
magazine for nearly eight years and has been a frequent guest on the Today
Show, Good Morning America, CNN, The Dr. Oz Show and more! Below, Frances
shares her recommendations for parents, vegans, and on-the-go
professionals.
Your
Gut May Need TLC When…
·
Your
skin isn’t as clear as you’d like: acne, eczema, psoriasis, etc.
·
You
consistently feel like a zombie, despite getting solid rest
·
You
have frequent yeast infections
·
Your
gut is sassy and gassy: constipation, irregularity, bloating, acid reflux,
diarrhea
·
If
your showing issues with Auto immunity, see Anca
Vereen
page on this.
Good
Mood Food
Neurogastroenterology
research has identified and conducted extensive research on the gut-brain axis.
This is the biochemical link between your central nervous system (brain and
spinal cord) and your gastrointestinal (GI) tract. Essentially, there’s two-way
communication between your GI tract and your brain in the form of
neurotransmitters like adrenocorticotropic hormone (ACTH), adrenaline, and
noradrenaline.
Improving
the GI microbiome may help modulate mood and prevent against low mood, the
primary symptom of depression. According to a study published in Annals of
General Psychiatry, probiotics do this by increasing the “growth factor crucial
for brain plasticity, memory, and neuronal health that is abnormally reduced in
patients suffering from depression." Further, probiotics increase the
levels of tryptophan, the precursor to serotonin.
We’ve
all read studies revealing the mood boosting, antioxidant benefits of dark
chocolate, because who doesn’t want to feel good while indulging in a square or
two (or let’s be honest, more)? But what if we told you there was a long list
of foods we could be eating to help top up our dopamine levels? The link
between the foods we eat and how we feel, or the mood we are in is clear.
“The
link between our diet and our mood is becoming stronger and stronger, with
research revealing that dietary improvements are associated with positive
changes in depressive symptoms,’’ gut health dietician Anca explains. For more
on gut health visit Anca Vereen.
“A
few simple ways Australians can look after their mental health is by nourishing
their bodies with foods that are supportive of a good mood”
5
FOODS TO EAT TO BOOST YOUR MOOD ACCORDING TO A GUT HEALTH DIETICIAN
1.
HIGH FIBRE CEREALS AND WHOLE GRAINS
“Fibre-rich
foods are essential for good gut health as they keep the gut microbiome
healthy, which is important as research has found that 90 per cent of serotonin
(the mood-boosting chemical) receptors are located within the gut,’’ Nicole
says.
“Incorporating
high-fibre cereal into your daily routine is one of the easiest ways to consume
more fibre. By consuming cereals high in fibre like All-Bran, you’re helping
the good gut bacteria to thrive while also boosting your gut function. Other
foods that help feed the good bacteria are lentils and beans which are high in
prebiotic fibres.”
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Created on Aug 15th 2022 11:44. Viewed 195 times.