'I'm a nutritionist. These are the 6 questions I constantly get asked about gut health.’

Gut health has become quite a popular term in recent years, but with all the information out there, it’s hard to know where to actually start improving it.

Having a healthy bowel and a good gut microbiome actually means achieving the right balance of good gut bacteria in our intestines – but easier said than done! To achieve a healthy gut, we need a strong mix of fibre (there are four different types), which we can derive from the consumption of natural ingredients. And if we can’t get enough of it through our diet, a multi-function fibre blend with all four types of fibre, like the Nu-Lax Natural Multi-Fibre, can provide similar benefits to whole foods. 

Although it seems simple, there’s a lot of information to sort through out there when it comes to achieving a healthy gut microbiome. Thankfully, clinical nutritionist Brittany Darling is here to help us out. Brittany’s work in the nutrition space focuses heavily on gut health, as well as nutrition for fertility, pregnancy and the post-natal period. 

Here are the six questions she’s always asked.

What do people mean when they talk about ‘gut bacteria’?

‘Bacteria’ has its share of negative connotations, but references to ‘gut bacteria’ aren’t actually a bad thing.

“We are literally more bacteria than what we are human cells … every nook and cranny of our body has its own unique microbiome, or [is] made of these good and sometimes bad bugs,” Brittany tells Mamamia.

"The human gut contains trillions of microorganisms including bacteria, yeast, viruses and fungi. Collectively, all these organisms in the gut (mostly in the large intestine) are known as the gut microflora and sometimes called the microbiome.

“It's tricky to know exactly what’s going on inside, but in general the absence of digestive symptoms like constipation, diarrhoea, bloating and excessive flatulence is a sign of good gut bacteria balance,” she explains.

While it’s estimated that about 50 per cent of Australians experience gut health problems, there are actually some simple ways you can begin working on your gut health for the better.

Are there different types of dietary fibre, or ingredients that do different things for our gut?

“Yes! Not all fibre is created equally.” Brittany says.

She explains that there are four types of fibre, all with different functions when it comes to the gut. These include soluble fibre, insoluble fibre, prebiotic fibre and viscous gel-forming fibre. 

“Soluble fibre is essential for collecting waste products and eliminating them from the body. Insufficient soluble fibre means toxins get reabsorbed in the intestines and recirculated through the body, which may cause health problems,” she tells us.

‘Viscous gel-forming fibre’ is a kind of soluble fibre which Brittany says “promotes fullness and helps bowel lubrication”.

“Insoluble fibre adds bulk to enable the removal of toxins and waste through the bowel,” she continues. We also need insoluble fibre to soften stools and support regular bowel movements.

“Viscous gel-forming fibre, including prebiotic fibre, feeds the friendly bacteria in your gut. Most prebiotic fibres are soluble, but some may also be insoluble fibres,” she says.

Can you explain the benefit of a low FODMAP diet?

Now, FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, “which are carbohydrates that can cause gastrointestinal distress in people with IBS and small intestinal bacteria overgrowth,” Brittany says.

While a low FODMAP diet may give some relief from gut symptoms, it’s not a long-term solution, given it is quite restrictive and low in fibre, which Brittany confirms our good bugs need to thrive.

“If you’re on a low FODMAP diet, adding a daily low FODMAP fibre supplement, such as Nu-Lax Natural Multi-Fibre, will help with supporting digestive health and optimal gut microbiome balance,” she suggests.

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A post shared by Brittany Darling, BHSc Nutr (@wholefoodhealing)

Nu-Lax's unique blend includes soluble, insoluble, viscous gel-forming and prebiotic fibres to help with bowel regularity, improve good gut bacteria and overall gut health. It is low FODMAP certified, appealing to those that suffer from gut sensitivities, particularly those with medically diagnosed digestive issues like IBS (Irritable Bowel Syndrome), and SIBO (Small Intestinal Bacterial Overgrowth).

Nu-Lax Natural Multi-Fibre is a great option to help achieve those daily fibre requirements, containing all four essential dietary fibre types from four different whole food sources. The natural blend is a mix of soluble corn fibre, apple fibre using upcycled Australian apples, acacia gum and psyllium husk.

It's a good source of dietary fibre at 4.1g per serve, as well as vegan, gluten free, and dairy free.

Is it true that stress and anxiety are connected to the gut?

“Absolutely, what happens in the gut doesn’t stay in the gut!” Brittany says.

“Our brain is directly linked to our stomach and intestines. This is known as the gut-brain-axis and we are learning more everyday about it. Stress can be a huge trigger for IBS symptoms, and is a great example of how the gut brain axis works,” she tells us.

“Stress is also linked to reduced microbial diversity in the gut… Managing stress, focusing on a wholefood diet and ensuring optimal fibre intake is a great place to start for managing both anxiety and any gut symptoms.”

When should I worry about my gut health?

While you probably shouldn’t ‘worry’ per se, it’s good to always be aware of what might be going on inside you, and the effect it has on your health. However, Brittany also tells Mamamia how important it is to take care of your gut health when it comes to pregnancy.

“The most important time to focus on gut health is before you start trying for a baby and during pregnancy,” she shares. 

“The first 1000 days (from the moment a child is conceived until the second year of life) is the most important period for a child’s gut microbiome development.

“A baby’s microbiome can be supported though breastfeeding and then diversifies to mimic a more “adult-like” microbiome with the introduction of solid foods.”

How can I start looking after my gut health better?

Brittany explains that research completed by The American Gut Health Project found that eating 30 different plant foods a week resulted in the most diverse microbiome in their subjects, so this is now becoming a standard recommendation.

While that seems like a lot, it can be broken down into 2-3 serves of a different plant food with each meal, which can include fruit, vegetables, legumes, lentils, nuts, seeds, and also things like tofu or tempeh, which are also plant foods. However, we’ve all felt the struggle to prepare healthy food when we’re balancing so many other priorities.

“Obviously living busy, fast-paced lifestyles and our easy access to delicious and fast food often means that we’re missing out on daily fibre requirement,” Brittany says.

“That’s where something like a fibre supplement can really come in handy."

Try Nu-Lax Natural Multi-Fibre to support bowel regularity and good gut bacteria balance.

Feature Image: Supplied/Instagram/@wholefoodhealing