7 Daily Habits That Could Be Harming Your Gut

You can have the healthiest diet in the world, but if you don’t digest food and absorb it properly you won’t reap all the benefits. Studies have shown that a healthy digestive system can support immunity, sleep cycles, metabolism, mental health and mood, as well as helping to discourage autoimmune diseases, skin conditions and hormone imbalances.

It’s no surprise that lots of us don’t know how to keep our digestive system in check, and we may not realise that some of our daily habits could be harming their gut health. So Belle spoke to Alice Mackintosh, registered nutritionist at Equi London, who revealed the daily habits we engage in that might be hurting our gut. Alice also shared her advice on how to build beneficial microorganisms for the gut to boost your overall health and aid digestion.

1)      Eating inflammatory foods

When you’re the gut comes across anything foreign — such as an invading microbes, bacteria or moulds — it can respond by activating your immune system which can lead to inflammation. This isn’t an issue when it is kept under control, but chemicals, medications, alcohol and certain foods can encourage this process to a degree that becomes harmful. Unsurprisingly, the same foods that are generally considered bad for our health can also increase the risk of an inflamed gut. Refined carbohydrates such as pastries or white bread, processed meats such as sausages, smoked cold cuts or fermented meats, burnt/charred foods, as well as fried foods, fizzy drinks, spicy foods and too much dairy are all triggers to gut inflammation.

While you don’t have to completely eradicate these foods from your diet and eat perfectly all the time, incorporating more anti-inflammatory foods can aid better digestion and reduce your risk of IBS, heart disease, diabetes, depression, and other diseases. Whole grain foods such as brown rice and quinoa, legumes such as chickpeas and lentils, whole vegetables and plant-based proteins are all great alternatives that you can incorporate into your diet to reduce gut inflammation and health risks.

2)      Nutrient deficiencies

In our busy urban lives, it’s hard to find time to eat well all the time and restore the nutrients we need. Our diets should provide everything we need, but sometimes we don’t manage to eat what we need, when we need it. And even with a perfectly balanced and nutritious diet, external stressors like stress and poor sleep can deplete nutrients that we often don’t replace. These stressors can include rigorous workouts, alcohol, medication, and environmental toxins. It’s often not as simple as taking a stand-alone pill that contains only one probiotic or vitamin either. For example, good digestion, balanced hormones, and effective detoxification are all vital features of a healthy gut which require different nutrients to stay balanced.

Look for a complete formula that replenishes key nutrients that the gut relies on, such as Vitamin D, Zinc, Magnesium, B vitamins, Vitamin A and Omega 3’s. Some of these can help to restore and replenish the gut wall, which is essential for a healthy immune system. Other gut-friendly ingredients that well formulated supplements include are polyphenol rich antioxidants such as bilberry, plant enzymes, glutamine and vegan Probiotics.

3)      Not getting enough sleep

When you don’t get enough sleep, stress hormones can rise, which can activate your parasympathetic nervous system and put your body into ‘fight or flight’ mode. This is the opposite of the ideal ‘rest and digest’ mode that benefits the gut.  The result of this is that food can be harder to digest, the microbiome can become imbalanced and so called ‘leaky gut’ is more commonplace. Bloating, indigestion, inflammation, stomach pain and food sensitivities can follow. If you’ve had one or two restless nights it’s not a cause for concern, the issues arise when you experience long periods of sleep deprivation and more stress in your lifestyle. Science shows that as well as managing our stress levels by addressing our lifestyle, supplementing with key nutrients such as Magnesium and B Vitamins, alongside herbs such as ashwagandha that can aid better sleep.  

4)      Lack of exercise

Our gut contains a variety of bacteria — over 100 trillion. And that’s a good thing. These micro-organisms help us in a host of ways, including aiding digestion and supporting immune function. They also produce vitamins and fatty acids that help our bodies regenerate. Regular exercise increases the number and variety of microorganisms in your gut.

To get the benefits, a consistent exercise routine is key. The best way to stay consistent is by finding an exercise that you like, be that incline walks, strength training, yoga, Pilates, cycling or dancing. Try to do 40 minutes of activity, 3-4x a week. The added bonus will be a reduction in anxiety, depression, and stress – all of which can trigger gut inflammation. It’s worth noting here that over-exercising can have the opposite effect, and it’s a good idea to match your exercise regime with your lifestyle – if your job and home life are stressful, yoga, Pilates or barre might be more beneficial than intense HIIT training or running marathons!

5)      Dehydration

If you suffer from chronic constipation, a regular side effect of poor gut health, make sure to drink plenty of water. Drinking enough water helps your intestines function properly and keeps food moving through your body so it can exit. Without enough water, fibre and healthy fats, stools can become difficult to pass, which can lead to problems such as haemorrhoids or anal fissures. Aim to drink at least 1.5 litres of water daily, you can also hydrate further with teas, juice and vegetables like celery or cucumber.

6)      Not engaging in stress management techniques

Stress management is important for many aspects of health, including gut health. Even if you are not stressed for a long period of time, psychological stress can disrupt the microorganisms in the intestines. Prolonged stress can result in muscle spasms in the stomach, diarrhoea and a ‘leaky gut’- not to mention a risk of other disorders such as obesity, heart disease and depression.

Living a healthy lifestyle by eating well, sleeping well, supplementing your body with nourishing vitamins and hydrating can all help support your mental health. Your body has 10 interconnected systems, its pillars of health. When you are feeling energised mentally, you will also feel energised physically. When you notice yourself feeling stressed, take 20 minutes out to do some meditation, breathing exercises, walking or yoga to relax your mind.

7)      Eating too quickly

While there is no magic number as to how many times you should chew your food, eating too quickly can make it harder to digest your food. This makes it difficult for your brain to catch the signal that you are already feeling full. Eating in rushed or noisy environments can trigger acid reflux or indigestion. When you eat fast, you can also swallow more air which can result in bloating or gas.

Plan your mealtimes in calm environments with fewer distractions. Slowing down can help you properly break down larger foods and actually enjoy mealtimes. The added bonus of mindful eating is that you may not eat as much, which helps with healthy weight management.