Gut health
Is such a significant component of my daily routine. This wasn’t around back when I was studying medicine roughly ten years ago; the role of the gut microbiome wasn’t covered with us during our education—it simply wasn’t on the curriculum. At that time, the gut was described as essentially an inactive organ whose main job was absorbing nutrients, nothing more complex than that. Frankly, it sounded quite dull.

However, as I specialized in gastroenterology, science was concurrently advancing our understanding of how the gut microbiome is a highly dynamic living system with numerous impacts on the body. Our research revealed that
The brain and intestines are interconnected.
Through microbes, nerves, and hormones, along with the practical impacts they have on health and illness, it truly became a significant revelation for me. Previously, I had been attempting to bridge the gap between diet and gastrointestinal well-being when the concept of the gut microbiome emerged as the crucial element linking these aspects together. Additionally, this newfound knowledge has provided profound insights into comprehending my patients’ conditions and symptoms.

When we talk about
gut health
When we refer to the bacteria, fungi, and yeasts that mainly reside in your small and large intestines, keep in mind that your gut actually spans from your mouth to your anus.

We house over a hundred trillion gut bacteria – commonly called microbes and jointly termed our gut microbiome – which together can exceed a weight of 2 kilograms (4 pounds).

Their role involves extracting nutrients from the food we consume, keeping our intestinal walls healthy, preventing inflammation, and interacting with the rest of our body via nerve signals, hormonal activity, and immune responses. We now consider our microbiome an unseen organ due to its substantial impact on our overall bodily functions and well-being.

The food you consume affects the makeup of these microbes. Studies indicate that a greater variety in your gut microbiome (which means having many different types)
species of gut bugs
The more we focus on this, the better, as it helps reduce the risk of weight gain, type 2 diabetes, heart disease, and surprisingly, depression and anxiety. Hence, the food we consume and the quality of our microbiome can indeed affect the rest of our bodily functions.

Fat plays a crucial role in overall well-being. It serves as a vital macronutrient providing us with energy. Additionally, beneficial fats can form the foundation of excellent digestive health.

The five most beneficial high-fat foods for your digestive tract health

1. Full-fat Greek yogurt

Using full-cream Greek yogurt is an excellent method for including probiotic-rich dairy items in your meals and supporting digestive well-being.

This is a fermented and probiotic dish, implying that it contains numerous helpful microorganisms and aids in restoring the bacterial equilibrium in our digestive system for improved health. Additionally, it boasts high levels of protein, contributing to feelings of satiety.

That’s why I always use yogurt as an essential component in every recipe, such as in my coronation chicken pasta salad, where it serves as a substitute for mayonnaise.

To pick a
healthy yogurt
,, review the ingredient list and select one that includes only yogurt or milk along with a live culture.

I would not suggest opting for low-fat yogurt. After removing the fat, they usually add emulsifiers to maintain the texture, which can be detrimental to your well-being. Similarly, flavored yogurts contain sweeteners and additives believed to negatively affect gut health.

To enhance the taste of simple Greek yogurt, I puree some frozen fruits and stir them in. This version is completely natural with no artificial additives, plus children will enjoy it too.

2. Virgin extra olive oil

I’m liberal with olive oil, dousing most of my dishes with it.

This is due to the fact that even though it contains a significant amount of fat, these fats are beneficial ones. Additionally, it is rich in polyphenols and various other useful components that function as antioxidants within the body. These elements play crucial roles in maintaining our digestive tract and cardiac health.

Antioxidants along with other active compounds found in olive oil help counteract damaging particles known as free radicals. These free radicals can trigger inflammation and harm the protective layer of cells within the digestive tract.

If the lining of the intestine becomes compromised, persistent mild inflammation can occur. Numerous researchers think this ongoing irritation might result in various digestive issues such as bloating and stomach pain — often referred to as the “leaky gut syndrome”.

Nevertheless, I typically avoid heating olive oil to high temperatures in my dishes because doing so can cause the fats to deteriorate and produce compounds that may be detrimental to our well-being.

3. Cottage cheese

I’m thrilled that cottage cheese has undergone a transformation. It wasn’t popular until about one or two years ago when people discovered that it’s high in protein, affordable, and tasty.

It undergoes fermentation and might include probiotics – beneficial microorganisms that enhance gut diversity – to promote digestive well-being. This simple, tasty foundation allows for endless customization with your preferred additions. I keep a stock of this at home all the time.

4. Fish

I prepare a lot of salmon and mackerel frequently since, apart from being incredibly tasty, they are rich in omega-3 fatty acids.

These kinds of fats have continually been associated with improved cardiac health and decreased inflammation, even within the intestinal walls. Additionally, they aid in repairing damages. Some
studies
It suggests that omega-3s might also have a direct positive effect on our gut microbiome.

Linseed and salba seeds are among the botanical sources of omega-3 fatty acids that I incorporate into my dishes as well.

5. Sour cream

Sour cream is excellent for enhancing the flavor of a meal, yet it’s partially fermented, which means it contains some active cultures that boost microbial variety in your digestive system. Additionally, it’s creamy and delectable, imparting a tangy element to dishes.

Gut-friendly eats for filling up your pantry

Fresh fruit and vegetables

Since they are rich in fiber, which nourishes beneficial bacteria in the intestines, fresh fruits and veggies are essential for maintaining a healthy digestive system. This means I dedicate quite some time at the supermarket exploring those sections. Frequently, I visit the clearance area to pick out items that will expire within the next day. These can later be sliced and stored in the freezer at home.

Tins and packets

Pre-cooked grain packs can be a godsend. Although they cost more than their dry counterparts, having them stored away in your pantry can come in very useful for whipping up a speedy meal. These ready-to-eat options might just prevent you from opting for takeout. Additionally, I ensure my shelves are well-stocked with cans of lentils, chickpeas, and legumes along with bags of nuts and seeds.

Frozen

Frozen peas, carrots, cauliflower, spinach, onions, and fruits are essential. Additionally, using frozen garlic greatly speeds up my cooking process and requires just a few minutes to thaw.

Condiments and spices

Curry paste, harissa pasta, and gochujang paste offer immediate flavor in no time. By shopping around, you can discover options without additives and unwanted ingredients.

Four gut-healthy recipes

As relayed to Emily Craig

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