Gut Health Supplements: A Comprehensive Guide

Gut Health Supplements: A Comprehensive Guide It’s everywhere!  Thankfully the importance of gut health has gained significant attention in the world of nutrition and wellness and whatever you read; the gut is often referenced as being a significant contributor to the various health issues exploding around the world. I work as a registered dietitian at 121 Dietitian and I have helped thousands of patients with their gut health. One thing that all my patients cannot believe is once they have tackled their tummy problems they have noticed that this has significantly improved their overall well-being, mood, energy, mental health, weight and more. One way many people are looking to support their gut health is through the use of supplements and who can blame them – ideally a simple quick fix! Unfortunately, this is not always the case. In this article, we’ll explore the world of gut health supplements, their potential benefits, and what to look for if you do plan to go down this route. Understanding Gut Health Before we tackle gut supplements, it’s crucial to understand what we mean by ‘gut health’. The gut, or gastrointestinal tract, is home to trillions of microorganisms collectively known as the gut microbiome. This complex ecosystem plays a vital role in digestion, immune function, and even mental health. A healthy gut microbiome has a variety of good bacteria that work well with our bodies. Common Gut Health Issues Many people turn to gut health supplements to address various digestive issues, including: Bloating Constipation Diarrhoea Irritable Bowel Syndrome (IBS) Inflammatory Bowel Disease (IBD) Coeliac Disease Histamine Intolerance Food intolerances Leaky gut syndrome Types of Gut Health Supplements There are several types of supplements that can support gut health: Probiotics Probiotics are live bacteria that, when consumed in adequate amounts, can provide health benefits. They help to maintain or improve the balance of beneficial bacteria in the gut. Common probiotic strains include Lactobacillus and Bifidobacterium species. Prebiotics Prebiotics are types of dietary fibre that feed the beneficial bacteria in your gut. Common prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Synbiotics These are supplements that combine both probiotics and prebiotics, providing a synergistic effect. Digestive Enzymes These supplements contain enzymes that help break down food, potentially aiding digestion and nutrient absorption. L-Glutamine An amino acid that plays a crucial role in maintaining the integrity of the gut lining. Collagen While primarily known for its skin benefits, collagen may also support gut health by helping to repair the gut lining. Herbal Supplements Certain herbs like peppermint, ginger, and fennel have been traditionally used to support digestive health. Choosing a Gut Health Supplement  When selecting a gut health supplement, consider the following factors: Specific Strains: For probiotics, look for supplements that list specific strains, not just species. Different strains can have different effects. CFU Count: For probiotics, check the Colony Forming Units (CFU) count. This indicates the number of viable bacteria in each dose. Shelf Stability: Some probiotics require refrigeration to maintain potency, while others are shelf-stable. Quality and Purity: Look for supplements from reputable manufacturers that undergo third-party testing. Allergens: Check for any allergens or ingredients you may be sensitive to. Form: Supplements come in various forms including capsules, powders, and liquids. Choose one that fits your lifestyle and preferences. Potential Benefits of Gut Health Supplements While research is ongoing, some potential benefits of gut health supplements include: Improved digestion Enhanced immune function Reduced inflammation Better nutrient absorption Improved mood and mental health Alleviation of certain digestive symptoms It’s important to note that while supplements can be beneficial, they should not replace a healthy diet and lifestyle. A balanced diet rich in fibre, fruits, vegetables, and fermented foods is crucial for maintaining gut health. Case Study: Liz’s Gut Health Journey To show how gut health supplements can help, let’s consider our recent client Liz. Liz visited 121 Dietitian because she had chronic bloating and irregular bowel movements. Liz had struggled with these issues for several years. She tried many over-the-counter remedies, but they did not help much. She was feeling frustrated and it was impacting her quality of life. After a thorough assessment, we discovered that Liz’s diet was low in fibre and lacked variety. She also had a history of frequent antibiotic use, which can disrupt the gut microbiome along with being perimenopausal which can also add fuel to the flames. We developed a plan that included dietary changes and the introduction of a high-quality probiotic supplement. The probiotic we chose was specific to her needs and shown to support digestive health. Liz began taking a probiotic supplement every day. She also made the important dietary changes that were recommended to her in the Gut Health Program. She increased her intake to the correct type and amount of fibre-rich foods. After 2 weeks, Liz reported a significant reduction in bloating and more regular bowel movements. She felt more energetic and noticed her mood had improved as well. By the three-month mark, Liz’s gut health had dramatically improved. She no longer experienced chronic bloating, and her bowel movements were regular and comfortable and ….no more laxatives! Liz’s case shows that gut health supplements can help improve digestive health. Better eating habits also play a big role in overall well-being. Together, they can make a significant difference. Precautions and Considerations Gut health supplements can help many people. However, it is important to use them carefully. Talk to a Professional: Before starting any new supplements, it’s smart to talk with a healthcare professional. This is especially important if you have health conditions or take medications. Start Slowly: When you begin taking probiotics or gut health supplements, start with a low dose. Gradually increase the dose to help your body adjust. Be Patient: It can take time to see the effects of gut health supplements. Give it at least a few weeks before assessing their impact. Monitor Your Response: Pay attention to how your body responds to the supplements. If you experience any adverse effects, discontinue use and

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Sports Nutrition looking forward

Sports Nutrition The field of sports nutrition is vast. Personalised performance nutrition can be super confusing with so many options to choose from. This blog dives into the following: The basics for you to be optimal What is the ultimate approach Research and the future in sports nutrition It can be all too easy to get it wrong or spend a fortune on a quick fix, or several! I see this every day in my clinic and also when I provide nutritional advice to followers on my fitness friend Caroline Girvan’s Facebook page in my Sunday live 1-hour session. As I have been involved in the world of Nutrition and health for over 25 yrs, including successfully working with athletes for the commonwealth games and Olympics, I love looking forward to what new ideas are ahead. Sports Nutrition – First things first Some background advice on getting you optimized! No point in not having the basics nailed….So. Know that you have to adopt a balanced real food approach that is nutrient-rich, otherwise, you will be disappointed with the amount of training, supplements or protein powder you pack in. These alone will not fix your physique or do anything for your health. 80% of success IS nutrition but the biggest part of this is consistency – whether it is counting macros, intermittent fasting, keto, the cabbage soup or Atkins these are all names of various dietary restrictions either by changing timings, altering nutrient intake e.g. fats or increasing fluids to reduce hunger etc but all in all they point to a kcal deficit to be successful. Are they successful – Sadly not all, and if they are they are often short-lived. I see many many hundreds of desperately miserable people doing everything they can to follow these restrictions. They may start well and see some changes but when something is too difficult, things slip and the feeling of failure can occur. I am firmly against this as Yo-Yo -dieting decreases energy expenditure, increases energy intake, and impairs brain-periphery communication. The Ultimate sports nutrition approach What many people HATE me telling them AND what works for the majority for the longterm is. Clever intuitive eating It is important to get the right mindset for this. You need to know that your body is not determined by numbers but by genetics, emotions, your food and life choices and all these interact with your overall diet and health. Bizarrely the belief that “no pain no gain” and a strict impossible plan is the answer, pushing the responsibility to someone else -and how many times do I hear the list of people that one person has taken a plan from and when it doesn’t work – it all stops and food becomes the comforter again. It’s true if you are totally confused by the past 30 yrs of inaccurate nutritional info, being able to choose your own nutrient-rich meals, snacks, fluids, party foods etc that are not on a strict plan can be overwhelming. If this is you then it may be worth working with someone (a nutrition expert) for a while, just to make sure you know what is necessary for you and you are able to enjoy it for the long term. That’s what we love and are experts in! Training to see ripped muscles takes far longer for many than they anticipate. As a beginner hypertrophy (building muscle) can be more difficult to achieve as the body is making neural adaptations. Progress and increasing strength allows for muscular growth but it does take time and patience. And finally – sufficient fluid intake and the types consumed are definitely overlooked. Fluid and enough fluid is critical to prevent dehydration, overheating causing confusion, low energy, and mood change, and also if ongoing can link to constipation and kidney stones. The Future of Sports Nutrition Research So what’s out there? It’s always a buzz to know brand-new areas are emerging with exciting products. Companies are more and more using science to optimize performance and especially important post-COVID with the resurgence in exercise, the gym and the importance of getting and staying healthy. Muscle Mass Everyone wants to build muscle right? Well, when I was starting out 25yrs ago that was not the case and it used to be for a few men in the gym and for really beefing up it was just a select few bodybuilders in competitions! Now we know that building muscle at all stages of life is mega important. Research into the physiology of improving muscle mass and strength is massive! While protein is the most important in terms of dietary supplementation, other researched ingredients include nitrogen oxides, nitrates, and creatine and these are used by millions daily. Carnosine and beta-alanine are also on the radar in muscle physiology research and may certainly be in some of your cupboards already! Carnosine is a naturally forming dipeptide (two linking amino acids beta-alanine and histidine) specifically found in the tissues of the body when they are active. Carnosine is also located in the heart, brain, and other parts of the body and is known to improve muscle strength and performance during exercise. Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body.  It is known to delay the onset of muscle fatigue and failure and is found in foods such as certain meat turkey, chicken, beef, pork and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. This helps delay the onset of lactic acid and muscle fatigue and failure while building endurance and improving recovery. Hydration We know water is the best fluid to drink before exercise. Drinking 2-3 litres per day depending on your requirements is perfect especially if your activity is less than one hour. However, if you exercise for longer an isotonic sports drink with carbohydrates and sodium, and possibly potassium, calcium, and magnesium before and during exercise can be beneficial. There are gazillions out there

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