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Why is gut health important?
A panel of 15 specific gut microbes was found to be associated with lower risks of common conditions such as obesity and type 2 diabetes, according to a 2021 study conducted at King’s College London. As a result of this study led by Professor Tim Spector, an epidemiologist and one of the scientific founders of the Zoe nutrition program, Spector says, “When you eat, you not only nourish your body, but also the trillions of microbes living in your intestines.”
From immunity to mental health, it all starts in the gut. Vogue spoke to medical scientist and nutritionist Dr. to find out the key symptoms to look out for and what to do about them. Spoke with Federica Amati.
7 signs you have an unhealthy gut
Constipation or diarrhea
“When it comes to gut health, the first thing you need to understand is whether you’re experiencing constipation or diarrhea, as both are signs that something is not going well,” says Dr. Amati. Such symptoms indicate that the intestines are having problems processing the food you consume or that the microbial balance is disrupted. If you experience any symptoms for more than seven days or if the frequency of your bowel movements changes and negatively affects your daily life, you should definitely see a doctor.
Swelling
Bloating often comes with constipation or diarrhea, but in some cases it can be more pronounced, so it’s a symptom to pay attention to.
Remove toxins
“If you’re passing gas frequently and it becomes really uncomfortable or painful, that’s another sign that your gut health may be going wrong,” says Dr. Amati.
Acid Reflux
Acid reflux means that something you eat doesn’t agree with you (or your gut). It’s also worth noting that the acid-destroying medications that many people use to treat acid reflux are not kind to your gut microbiome and can start a vicious cycle.
Nutritional deficiency
“A vitamin or nutrient deficiency can be a sign that you are malnourished,” says Dr. Amati.
Mental Health
“Depression, anxiety, or other mental health conditions are linked to your diet (and gut health) and your mood,” says Dr. Amati. Additionally, feelings of fatigue or low energy levels can be signs of poor gut health.
Skin Problems
Skin conditions such as acne, eczema, and psoriasis are strongly linked due to the gut-skin axis. For example, according to a study conducted in 2022, it was observed that including fibrous foods in your nutritional routine prevents and treats allergies on the skin. Dr. Amati also states that you should pay attention to how your nutrition affects your daily routine. Keeping a food diary is a really great way to start analyzing the effects your daily foods are having on your body. You can save it either by writing it in a notebook or through photos on your phone. “Just make sure you record it, along with how you’re feeling that day,” she says. “Try to keep a diary for at least a week. It usually reveals a lot about what might be happening.” Additionally, when you decide to visit the doctor or nutritionist, the more prior information they have, the more effectively they can treat you.
“If it’s a condition related to irritable bowel syndrome (IBS), especially following a low-FODMAP diet or elimination diet, it can be really helpful to understand what’s triggering the response,” she says. “It’s really best to do this with a professional, because elimination dieting doesn’t mean doing it for life, but it does mean removing or reducing foods from your diet for a period of time, then slowly reintroducing them.” Contrary to what most of us assume, eliminating major food groups isn’t always the healthiest option.
Ways to improve your gut health
First, consume more plants. Research by the American and British Bowel Project found that people who consumed more than 30 plants a week had the highest number of beneficial microbes in their gut, Professor Spector said. “It’s a good place to start,” says Dr. Amati explains that the plant quota can include herbs, fruits, vegetables, mushrooms, nuts and seeds. So cooking with more spices, sprinkling mixed seeds on your salad, and filling your plate with veggies every day can help you hit that number.
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