#GutTok is having a ~major~ moment. Whether you’re just hearing the term today, or if your FYP is flooded with talks of superfoods, probiotics and bone broth…it can be hard to make sense of the noise.
The gut is the ultimate influencer, affecting everything in your body from your skin to your immune system and even your mental health. Understanding how to lay the groundwork for a healthy gut is crucial, so we’re getting granular and bring you an easy, fool-proof guide.
We sat down with some gut experts to bring you an ultimate gut health guide to separate what’s actually true from what’s just a gut-wrenching fad.
Read our Cosmo ME expert guide to gut health below, lead by gut specialist Mary Christine and founder of Saba Plant-Based, Sabrina Hamdoune
What is gut health and why should you care about it?
Gut health, in its simplest terms, is all about maintaining a balanced and healthy gut microbiome. Your gut microbiome is comprised of various bacteria, fungi, and protozoa that play a crucial role in your overall health.
“An imbalanced gut microbiome or gut dysbiosis can lead to inflammation, which can potentially cause a plethora of conditions such as eczema, digestive conditions like irritable bowel syndrome (IBS), autoimmune conditions and negatively affect mental health”, says Sabrina Hamdoune, the co-founder of UAE brand, Saba Plant-Based.
In realizing the influence of gut health on our daily function, promoting the importance of gut health became a driving force in Sabrina’s life. So much so that she established a gut-friendly product line with her husband in 2009, introducing the first 100% raw, organic, low sugar and unpasteurized Kombucha to Dubai. For Sabrina, the answer to optimal health is rooted in what we feed our gut. But more on that later…
Does gut health affect mental health?
Still not convinced? What if we told you your gut is pulling a sneaky stunt on your mental health?
One of the key players of a healthy brain is a healthy gut, as gut-expert Mary Christine explains, “Researchers have discovered that the gut is not merely a digestive organ but a hub of neurotransmitters and chemicals that influence the brain. Serotonin, a neurotransmitter crucial for mood regulation, is primarily produced in the gut. When [the gut] is in turmoil, serotonin production may be affected, impacting mood and contributing to feelings of depression and anxiety”.
Mary Christine is a leading nutrition and gut specialist, with a primal focus of helping women achieve optimal health through scientific and holistic approaches to healing the gut. For Mary, the gut’s influence on mental health underscores the importance of nurturing your gut, not merely for digestion but as a profound influencer on your emotional well-being.
Does gut health affect our immune system?
It turns out our guts are big players in affecting our immune systems, too. Conditions like Crohn’s and Ulcerative Colitis are caused by chronic inflammation in the digestive tract, in turn weakening out immune systems.
You may have heard the term ‘leaky gut syndrome’ tossed around online. As Mary explains, a leaky gut may actually be a huge red flag to look out for your immune health:
“Leaky gut syndrome, where the intestinal barrier becomes permeable, allows substances to leak into the bloodstream that shouldn’t normally be there. This triggers an immune response as the body identifies these substances as foreign invaders. The immune system may become overactivated, diverting its resources from other essential functions”.
Does gut health affect our skin?
It seems we’re all facing an uphill battle with our skin. But as Mary explains, sometimes, even a 12-step skincare routine won’t save you if problems with your gut health persist,
“Chronic inflammation in the gut can trigger a cascade of inflammatory responses throughout the body, including the skin. Conditions like eczema and psoriasis are often characterized by inflammation. By addressing inflammation at its source in the gut, women can potentially mitigate the severity of skin conditions”.
So, why should you care about gut health? Your gut is like the CEO of your body, calling the shots for everything from your mood to your glow-up routine. Want that radiant skin, a killer immune system, and a brain sharper than your winged eyeliner? Well, it all starts in your gut. A happy gut means a happier you—less bloat, more energy, and a solid digestive system.
What are the symptoms of poor gut health?
So how do you know if your gut health is compromised? As a gut specialist, Mary Christine will be the first to tell you that symptoms are not a one-size-fits-all. Here’s the cosmic tea on some red flags your gut might be throwing your way!
- Gas
- Bloating
- Abdominal pain (especially after eating)
- Constipation
- Diarrhea
- Nausea
- Heartburn
Aside from common digestive concerns, some other symptoms to look out for include skin issues (like acne, eczema and psoriasis), oral health problems, excessive fatigue, food intolerance, frequent headaches, joint pain and chronic bad breath.
If any of these things go haywire, it can lead to a host of inflammatory/autoimmune issues like celiac disease, Crohn’s disease, or ulcerative colitis. If you experience persistent or worsening symptoms in any of these areas, it’s advisable to consult with a healthcare professional.
What causes an unhealthy gut?
Sadly, there are a ton of troublemakers that affect our gut and can lead to these symptoms. Gut experts like Mary would agree that an unhealthy gut is rooted in the lack of basic things you need for your overall well-being—a healthy diet, lots of water, regular exercise and sleep. Some other troublemakers to be cautious of include emulsifiers in processed foods, overuse of antibiotics, chronic stress, environmental toxins, lack of physical activity, and insufficient dietary fibre.
How your diet affects gut health
The phrase, “you are what you eat”, take a true form in the gut health world. Outside of genetic and environmental influences, your diet is one of the main factors impacting your gut. Specific food choices can positively and negatively influence your gut microbiome, so it’s important to pay attention to what you eat.
Just take it from Sabrina Hamdoune, whose UAE business Saba Plant-Based is rooted in the groundwork of building a gut-friendly diet. “Dietary changes are also one of the easiest and quickest ways to improve one’s gut microbiome by supplying a balanced range of bacteria”. She says. “In addition to this, opting for more whole plant-based foods over processed food items can also help maintain good gut health”.
All you need to know about prebiotics and probiotics
Among endless health jargon, decoding talks of probiotics and prebiotics often leaves us scratching our heads. But it turns out, the concept is actually quite simple,
“Probiotics refer to the healthy bacteria required for the functioning of the gut microbiome, while prebiotics refer to the fibres that supplement these good bacteria”, says Sabrina.
Both are found in much of the food we eat already. Probiotics can be found in fermented food and easily added into our everyday diets through foods like yoghurt, kefir and kombucha. Prebiotics are found in beans, whole grains, fruits and vegetables.
So why are they important? “Primarily foods rich in fibres, antioxidants and fermented foods do a great job of supporting gut microbiome diversity” says Sabrina. “Foods rich in prebiotics and probiotics can in turn reduce inflammation and are instrumental in promoting overall health“.
Making conscious food choices
Placing a premium on a healthy, wholefood diet is one of the key stepping stones towards a healthier gut.
Plant-based foods are high in prebiotics, so incorporating foods like onions, garlic, asparagus, whole wheat, spinach, beans, and soybeans into your diet is a great place to start.
If you’re looking to gradually incorporate more probiotics into your diet, Saba Plant-Based’s Kombucha, Drinking Yogurts and Kefir are great starting points as they can be enjoyed as a mocktail or added to smoothies and cereals. Saba’s plant-based yoghurts made from oat milk and coconut milk can also be a swap for a desert.
Making small swaps and incorporating locally sourced produce all contribute to a gut-friendly diet.
Tips for maintaining a healthy gut
Our experts break down some key tips that are crucial to your gut health journey.
- Include healthy fats (like avocados)
- Exercise regularly
- Get enough sleep
- Manage stress levels through meditation, yoga and breathwork
- Mindful eating
- Take short, regular micro-movement breaks in the day (like a short walk or stretch)
- Chew your food mindfully (create a tech-free zone during your meals)
- Bath cooking with fibre-rich foods like beans and lentils
- Hydrate with water infused with cucumber, citrus fruits and herbs
- Incorporate digestive spices into your meals (like ginger, turmeric and cumin)
Consultation with Healthcare Professionals:
Regular check-ups and communication with healthcare providers are crucial. They can offer personalized advice, monitor the condition, and provide necessary interventions to manage gut health and immune function.
If you’re looking to level up your health this 2024, why not sign up to our Cosmo ME Hot Girl Walks? Check it out here.
About the experts:
Mary Christine:
Mary Christine is a renowned nutrition and gut specialist who combines scientific expertise with a holistic approach to guide individuals towards optimal health and vitality. She is also a podcast host of Be That Life with Mary Cristine (available on all platforms) and a gut-friendly supplement brand owner.
You can learn more at www.marycristine.com or IG @marycriistine
Sabrina Hamdoune:
Sabrina Hamdoune is the co-founder of Dubai gut-friendly produce brand, Saba Plant-Based. As established pioneers in the organic snacking industry in France since 2009, Sabrina and Vincent decided to move to Dubai with the vision of promoting health and happiness while supporting the local industries.
They created the first 100% raw, organic, low sugar and unpasteurized Kombucha in Dubai. The brand has since expanded to include a range of plant-based probiotics including yogurts and kefir. Saba Plant-Based products usually contain plant-based cultures that are packed with gut-friendly bacteria, as well as contain antioxidants, vitamins and as a source of healthy fats.
To find out more and browse Saba Plant-Based products, visit their website here | IG @sabaplantbased