So what’s the deal with gut health?

“Gut health” is an increasingly used term in the medical literature and the food industry. It covers everything from effective digestion and absorption of food, to absence of gastrointestinal illness, to normal and stable intestinal microbiome, to effective immune status, and lots more. 

But buzz word or not, a healthy gut is able to support the immune system, digestion, metabolism, mood, and sleep quality, and plays a role in heart health, brain health, and disease prevention.

Speaking of mood and brain health, the gut-brain connection - another faddish-sounding phrase you probably have also heard about - is no joke! The brain has a direct effect on the gut. For example, the very thought of eating can release the stomach's juices before food gets there. And this connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. This links anxiety to gut problems and vice versa and explains why we use expressions like having a "gut-wrenching" experience, having "butterflies in your stomach,” or certain situations making you "feel nauseous". Our gastrointestinal tracts are sensitive to emotion! 

A further, very important aspect to consider is the microbiome. It plays a major role in gut health. The human microbiome is the collection of microbes that have colonized our bodies since birth. The highest quantities of microbes are found in the gut, which is why so much attention is paid to the gut microbiome in particular. Furthermore, disturbances in the intestinal microbiome have been linked with several diseases, including type 2 diabetes, and intestinal bowel diseases (IBDs).

Considering all that, keeping our guts happy is probably a good idea!

So how can we get there?

Some general tips based on troves of evidence include:

• Getting enough fiber and a variety of it - be sure to consume a variety of fruits and vegetables (load up on your 5-a-day), but also other unrefined whole foods, like legumes and wholegrains; 

• Avoiding excessive alcohol intake;

• Exercising regularly; 

• Engaging in activities that support mental well-being and stress management (since we’ve already seen how this can impact the gut).

The case with fiber

Epidemiological studies have consistently demonstrated the benefits of dietary fiber on gastrointestinal health. These have been linked to fiber’s effect on nutrient digestion and absorption, improving blood sugar response, regulating blood cholesterol, and influencing gut transit and the microbiome.

In 2015, the Scientific Advisory Committee on Nutrition in the UK performed a study showing that for each increase of 7g in daily dietary fiber intake from food, there was a significantly reduced risk of several diseases, such as diabetes and cardiovascular disease. In 2019, a meta-analysis of 185 studies showed the results were even better when dietary fiber intake from food was between 25g and 29g per day. 

These well-established associations have resulted in the majority of countries recommending a daily intake of 25–35 g of fiber for adults. 

These recommendations are important, even if they’re not always heeded! Observational studies have consistently shown differences between the microbiome of industrialized and rural populations. These have been attributed to differences in the typical Westernized diet, which consists of highly refined foods low in dietary fiber.

What about fermented foods?

Fermented foods have been a component of the human diet since ancient times. Some of the earliest evidence of deliberate fermentation has been found in pottery vessels discovered in China dating from 7000 BC, that were used to ferment rice, honey, and fruit. 

Nowadays, a trip to the supermarket likely means you have a variety of fermented foods at your disposal, and you don’t even need an ancient clay pot:

• Yogurt and fermented milk products like kefir (lactic acid fermentation);

• Emmental and other Swiss-type cheeses (with their characteristic flavor and holes or “eyes”); 

• Kombucha (a product of fermented tea);

• Kimchi and sauerkraut (an example of fermented vegetables);

• Wine and beer (a product of ethanol fermentation - fermented fruits in the case of wine, cereals such as wheat, barley, and rye in the case of beer) - but remember excessive alcohol is detrimental to your gut biome! 

In addition to influencing the scent, flavor, and even appearance of food, fermentation plays a critical role in extending its shelf life, as the accumulated lactic acid or ethanol inhibits the growth of undesirable microorganisms. 

While the primary function of food fermentation revolves around enhanced food safety and extended shelf-life, fermented foods have become associated with health benefits as well. This has been documented since at least the early 1900s, when an essay attributed the long lives of Bulgarian peasants to the staple foods of the country at the time, in particular soured milk. 

But we have come a long way from that sort of anecdata. There is a growing popular consensus that consumption of fermented foods results in positive health effects.

In some cases, fermentation can facilitate the concentration of key nutrients, like in cheese, by removing water and enhancing the bioavailability of calcium. Additionally, it can allow for better digestion or tolerance of certain foods. A good example of this is lactose-intolerant people, who can, in some cases, consume fermented dairy products, such as yogurt, since the lactose levels are significantly reduced.

Many fermented foods contain bacteria with probiotic potential - live microorganisms that, when consumed in adequate amounts, confer a health benefit. In 2021, Wastyk and colleagues examined the effects of a diet rich in fermented foods over a period of 17 weeks in parallel to a diet high in fiber. The fermented food-rich diet resulted in a greater increase in diversity of the gut microbiome.

During the food fermentation process, microorganisms can produce a wide diversity of metabolites, including short-chain fatty acids and vitamins. These metabolites impact the sensory characteristics and health-promoting potential of the final food product.

With the benefits of adding some fermented foods to your diet well established, why not include some of your favorites into your routine? 

kencko can help!

While adding some probiotics and fermented foods to your diet can really be great for your gut health, it won’t get you as far if you're not reaching your daily fiber intake! Integrating some fermented foods with your favorite kencko smoothie can be the perfect solution, getting you halfway to your 5-a-day goal, and making your yogurt, kefir, or skyr even more delicious!

Here are some options you might want to try:

• Kefir + smoothie peaches (a sweet pick-me-up in the afternoon)

• Skyr + smoothie blues (for a fun, goodness-filled snack)

• Greek yogurt +  strawberry protein smoothie (a protein, fiber, and probiotic-filled breakfast)

We’re sure you and your gut will love these kencko/fermented food combos!