A nutritionist's tips for looking after your gut

The information in this blog does not reflect the views of Crohn's & Colitis UK and are Caroline's own personal views. You should consult your IBD Team before making changes to your diet, treatment or lifestyle.

If you haven’t heard about the gut microbiota yet (sometimes called gut flora), it simply refers to all the microorganisms that live in our digestive system. This includes fungi, bacteria, viruses, and protozoa (single cell organisms) and they live mainly in our large intestine. We’re talking about both beneficial and harmful microorganisms and you have about 100 trillion of them living in your gut. Don’t fear them though! These beneficial gut bugs are very much needed for good health and support many different functions in our body.

They also create vitamins that are key for giving us energy. Gut bacteria play a role in developing our immune system, regulating our blood sugar and appetite, managing hormonal balance, preventing us from getting infections, communicating with our nervous system and brain (the gut-brain axis) and so much more.

Unfortunately, sometimes our gut microbiota can be out of balance. Many studies that have analysed poo found a lower diversity of gut microbiota in people with Crohn’s, Colitis and other long-term conditions, compared to people without them.

A less healthy microbiota can be linked to:

• ​processed foods,
• environmental pollutants,
• lack of sleep,
• lack of chewing,
• lack of exercise,
• chronic stress,
• poor dental hygiene,
• antibiotics,
• excessive alcohol consumption,
• high sugar intake.

This can be overwhelming to read. The good news is that nutrition and lifestyle can help reduce harmful bacteria. This includes people living with Crohn’s or Colitis!

So, here are 3 ways I look after my gut microbiota to support my journey with Colitis.

1. Looking after the mouth!

The gut is not just your stomach, it goes from your mouth to your anus. It is your whole digestive tract. So, for a healthy gut microbiota, dental hygiene is vital. Our gut microbiota and our oral microbiota are connected and people with Crohn's and Colitis may be at higher risk of poor oral health. The conditions can also cause recurrent mouth ulcers.

So what can people try?

• Brushing teeth every day, twice a day, for 2 minutes
• I use a gentle toothpaste that is Sodium Lauryl Sulphate (SLS) free, as SLS is harmful to the beneficial bacteria in our mouths.
• Floss every day, 30% of plaque is found in between your teeth. You can find plastic free dental floss or buy a water jet flosser.

2. Chewing food

Researchers agree that digestion starts in the brain, so what does this mean?

The sight, smell, taste and texture or sound of food triggers the body to start preparing for digestion. Before you even eat, the digestive tract will prepare for digestion and release what it needs, including saliva, hydrochloric acid, digestive enzymes and insulin. So, I try to take time to anticipate my food and get involved in its preparation if I can. Some deep breaths before a meal can reduce stress and support digestion. Then, chew food as thoroughly as possible and try to eat without distractions.

We all know it’s not always easy to slow down but your digestive system will thank you and it may also help with reducing bloating.

3. Try out some probiotic and prebiotic rich foods

Probiotics are the type of living microorganisms that benefit the gut and will encourage the balance of the gut microbiota. They are found in foods such as kimchi, tempeh, sauerkraut, natto, kombucha, miso, kefir and some yogurt. You can also find probiotics in dietary supplements but ask your IBD team before starting probiotic supplements as it might not be right for you depending on where you are with your Crohn’s or Colitis.

Prebiotic rich food will promote the growth of good bacteria by feeding the probiotics. In other words, prebiotics are food for probiotics. Therefore eating probiotic and prebiotic together is the perfect combination! Prebiotics include foods such as garlic, leeks, beans, lentils, oats, onion, apples, asparagus, chicory and banana (to name a few!). 

Everyone is different and these foods won’t be for everyone so try small changes one at a time and, if you’re having a flare or aren’t used to eating these types of foods, eat them in moderation at first.