How to Improve Gut Health Naturally & Heal Food Sensitivities 

From probiotics to FODMAPs, navigating the world of gut health can be confusing. I’ve often spoken about the importance of gut health – but general knowledge about our bowels still lags behind other health education topics.

So what do experts say about gut health in 2023? What is the best way to heal an unhealthy gut? 

I spoke to Dr Will Bulchewiz for answers. Better known as ‘Dr B’ or ‘The Gut Health MD’, his latest book The Fibre Fuelled Cookbook is packed with actionable advice. 

Dr B has been a guest on my podcast before, delving into why mums are so prone to IBS. This time, I wanted to learn more about the importance of gut health. He also shared his top recommendations for healing an unhappy gut. 

Read on to learn the latest in gut health research! 

Why is Gut Health So Important? 

An unhealthy gut is prone to ‘visceral hypersensitivity’ – or jumpy signalling. This is a common cause of Irritable Bowel Syndrome, where food triggers or stress causes nerves to overreact. The consequences include pain, bloating, diarrhoea and constipation. 

Gut health is about more than just digestive symptoms, though. To find out why, let’s explore how the brain and the body are connected. 

Gut Health & The Brain 

If you’ve ever experienced a ‘nervous tummy’, you know the gut-brain connection is powerful! Stress causes the body to unleash a hormone barrage, and the gut responds with cramping, nausea and even diarrhoea. Diet also helps control hormone levels, impacting everything from anxiety to fertility.  

In truth, the gut and brain are practically inseparable. There are about 100 billion neurons in the human brain – but also 500 million located in our gut. Incredibly, the gut also produces neurotransmitters in response to the foods we eat. 

Of course, the brain is the body’s ‘control centre’ via the nervous system. After the brain, there are more nerves in the gut than anywhere else. The brain may be in control, but our gut is the co-pilot! 

Gut Health & The Immune System

70% of our immune cells live in close proximity to the gut lining. That’s why researchers at the MD Anderson Cancer Centre are honing in on gut bacteria to help cure melanoma. 

These trials centre on immunotherapy, or using the body’s immune system to fight off the cancer.  Studies found treatment delivered after antibiotics was less effective. But when patients received a faecal microbiota transplant (FMT), their treatment outcomes improved. 

The evidence is clear: the gut microbiome affects our immune system in critical ways. The difference can even be life-saving. 

How to Improve Your Gut Health Naturally 

“Any time that you disrupt the gut microbiome, there’s a high probability that it will manifest with food intolerances or food sensitivities,” says Dr B. This is also why we’re prone to food sensitivities after major changes in our life – such as new parenthood or menopause. 

It’s possible to reduce or even eliminate food sensitivities by healing the gut. However, you don’t need to have symptoms to improve your gut health! Taking care of your microbiome is a long-term health investment. 

Here are six steps to better gut health: 

1. Identify the Root Cause of Sensitivities 

This could be anything from celiac disease to fructose intolerance. Dr B explains that there are no reliable tests for food sensitivities. Ultimately, eliminating and reintroducing foods is the only way to pinpoint what’s problematic.

Don’t stick with a restrictive diet permanently, though! For example, ‘FODMAPs’ refer to five different sugars – and they’re actually great for gut health. 

Instead of giving them all the boot, try to identify which FODMAP is causing the sensitivity. Once your gut has a chance to heal, you may be able to re-introduce it and remain symptom-free. 

2. Avoid Processed Junk Foods 

Wondering what the worst food for gut health is? Dr B has one clear answer: highly processed food. The preservatives in packaged food are great for shelf life, but bad news for our microbiome. 

Bad bacteria and artificial ingredients cause havoc for the 500 million nerves in our bowel. This can spark the over-sensitive signalling known as IBS, along with other digestive issues. 

2. Get More Fibre Daily 

Fibre is the key to a healthy gut microbiome. Not only does it feed ‘good bacteria’, but it’s also converted into short chain fatty acids, which are great for immune health. 

Remember the MD Anderson cancer study? Thankfully, you don’t need a faecal transplant to improve your gut microbiome! The latest research published in the Journal of Science found that patients eating over 20 grams of fibre per day also had better immunotherapy outcomes. 

For every 5 grams of fibre, the chance of surviving melanoma increased by a whopping 30%. 

3. Eat The (Diverse) Rainbow 

Wondering what to look for in gut-friendly foods? Dr B identifies three things: fibre, prebiotics, and polyphenols. You’ll find all three in fruit and vegetables – but diversity and variety is important too. 

Prebiotics are foods that feed your gut microbiome, also known as ‘resistant starches’. Resistant starches are found in legumes, whole grains, potatoes (when cooled) and green bananas. On the other hand, polyphenols are the natural compounds that give fruit and veg their bright colours. 

The average person eats around 10% plant-based – and we typically don’t get enough variety, either. In his book, Dr B shares plenty of methods to sneak diverse fruit and veg into everyday meals. 

4. Include Fermented Foods  

A recent Stanford University study has confirmed the benefits of fermented food. Over 10 weeks, participants who introduced probiotic fermented foods had more variety in their gut microbiome – a sign of a healthy gut.

These superfoods for gut health include sauerkraut, kimchi, kombucha and miso. If you consume dairy products, kefir and yoghurt also support gut flora. Dr B also recommends some more creative options, from fermented salsa to carrot sticks for dipping. 

5. Train Your Gut

It’s important to give your body time to adapt to any changes. If you’re not used to eating high-fibre foods, introducing them can cause havoc! This doesn’t mean they’re bad for you, or that you’re experiencing an intolerance. 

We call this ‘training’ because it’s similar to running a marathon. It takes time and persistence! Give your bowel a chance to rise to the challenge. 

6. Look After Your Holistic Wellbeing

Gut health goes beyond physical health. Remember the gut-brain axis? Ongoing sources of stress in your life can sabotage gut healing. Be willing to part with bad relationships, toxic jobs, and other sources of chronic worry. You’ll also want to get plenty of restful sleep. 

It takes time, patience and persistence to heal an unhappy gut – but your brain, body and bathroom will thank you!