Ever feel like your gut just isn’t right after the festive period? You’re not imagining things. All the fatty foods, sugar, alcohol, and more can lead to some serious gastrointestinal (GI) upset.
But why does this happen? And can you reset your gut health?
Well, your gut is home to trillions of microorganisms known as the gut microbiome. Far from being an infection, these “good” bacteria are crucial to your digestion, helping break down certain foods and releasing beneficial chemicals. In fact, the bacteria in your gut outnumber the cells in your body.
Unfortunately, the average Christmas diet causes severe upset in this bacterial community, changing its composition and triggering GI discomfort. Learn how to reset your gut health below.
What is a Gut Reset?
A gut reset (sometimes called a “detox” or “cleanse”) involves changing your lifestyle and dietary habits to restore the gut microbiome. Most so-called cleanses are fad diets that fail to result in any noticeable changes to your health.
A gut reset, however, is an effective way to fix your gut microbiome. Eliminating unhealthy habits and increasing your intake of high-quality, nutritious foods can lead to a sudden and dramatic change in your gut health. In just a week or so, you will notice a decrease in GI symptoms as your gut microbiome returns to normal.
Signs of an Unhealthy Gut
Most of us know what an unhealthy gut feels like. We may notice several symptoms and signs, or we might just feel a little “off.” It can be hard to describe the discomfort and general unease that comes from an alteration to the gut microbiome.
Some common signs and symptoms include:
- Diarrhoea or Constipation: Frequent bouts of diarrhoea or constipation can indicate an imbalance in the gut’s microbial community.
- Bloating and Excessive Gas: Regular occurrences of bloating and excessive gas are common signs of digestive issues related to poor gut health.
- Abdominal Discomfort: Persistent abdominal pain or discomfort can be a key indicator of an unhealthy gut.
- Other Symptoms:
- Unintended Weight Changes: Unexplained weight gain or loss without changes in diet or exercise habits.
- Skin Irritations: Conditions such as eczema, acne, and psoriasis may flare up due to gut imbalances.
- Mood Fluctuations: Issues like anxiety, depression, and mood swings can also be linked to gut health, affecting overall mental wellbeing.
Remember – it’s not about a single bout of these symptoms. An evening of bloating or indigestion is not a sign of an unhealthy gut. Problems occur when these symptoms are prolonged, lasting several days or weeks.
How to Reset Gut Health
Performing a gut health reset is quite simple. It basically involves doing the reverse of everything you do over Christmas. Rather than staying up late, eating processed food, and drinking copious amounts of alcohol, you opt for moderation and good habits.
Follow these steps to restore your gut bacteria:
Get Enough Sleep
Sleep is when your body repairs and recovers from the day. If you routinely disrupt your sleep cycle, you won’t feel refreshed. Just like the rest of your body, your gut bacteria also go through a circadian rhythm, changing their composition and abundance throughout the day. That’s partly based on when we eat and sleep. If this rhythm is disrupted, you’re going to have issues.
Eat a Diet Rich in Whole Foods
Your diet is the most important thing for a gut health reset. Forget the Western diet packed with sugar and fat and low in fibre and nutrients. Diets high in processed foods have been shown to lower levels of healthy bacteria in the gut – including Bifidobacterium and Eubacterium species.
Instead, the Mediterranean diet – rich in fruits, vegetables, lean meats, and whole grains – is perfect for optimising levels of gut bacteria.
You want to ensure you’re eating enough indigestible fibre. Known as a “prebiotic,” it helps fuel gut bacteria. Examples include broccoli, beans, lentils, whole grains, raspberries, and green beans. These ingredients all support your internal bacterial community.
Minimise Drinking
Alcohol is terrible for your health. Not only does it directly disrupt your gut health, but it also changes your sleep. When you’re sleep-deprived, you’re more likely to reach for a hamburger than a portion of broccoli.
That being said, a glass of red wine (and only one) may be beneficial. It’s rich in polyphenols, a component known to boost beneficial bacteria. You’ll find the same component in dark chocolate and fresh berries. It’s a little bit of indulgence that doesn’t come with the downsides – so long as you don’t finish the whole bottle.
Cut Out the Sugar
Microbes love sugar. That means it’s good, right? Well, not so fast – sugar causes rapid bacterial overgrowth, which leads to harmful bacteria taking over. It’s a long-term disaster for your gut health reset.
You’d be surprised how many foods contain some form of sugar. Look for hidden sugar sources in breads, sauces, and condiments.
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