Celebrating World Digestive Health Day

By Bianca Jonischkeit (PepsiCo Dietician)

29 May is World Digestive Health Day. What better way to mark the occasion than by celebrating one of our most important systems in the body: the digestive tract! 
 
Digestive health refers to the maintenance of a balanced ecosystem of microorganisms in the gut, known as the microbiome. This microbiome consists of trillions of microbes that outnumber human cells in the body. A healthy gut is essential for overall well-being and plays a role in physical and mental health, immunity and more.
 

GUT HEALTH AND ITS LINK TO MENTAL HEALTH

Serotonin, the ‘feel good hormone’, is a chemical that sends signals between nerve cells and acts as a neurotransmitter. Most serotonin is found in the gut. It supports sleep, appetite and digestion, and also helps regulate mood by reducing depression and anxiety.  Serotonin is produced from an amino acid called tryptophan, which we get from our diet. Low levels of tryptophan may lead to reduced serotonin production1. Consuming carbohydrate-rich foods, especially complex carbohydrates such as whole grains, fruits and oats, increases the level of tryptophan in the blood. This gives it a better chance of entering the brain and converting into serotonin2.
 

GUT HEALTH AND ITS LINK TO HEART HEALTH

Research shows that a diet high in fat and animal protein can negatively affect gut microbiota. This may reduce beneficial bacteria and increase harmful ones. Studies show that higher dietary fibre intake is linked to a lower risk of cardiovascular disease, and the gut contributes to heart health3.4. Starting the day with a high-fibre breakfast is an effective way to meet a large portion of your daily fibre needs.
 

GUT HEALTH AND WEIGHT LOSS

Numerous studies show an inverse relationship between dietary fibre and weight gain or obesity. Increasing fibre intake often leads to eating less food. The calories you consume from food and beverages should match the energy your body uses for body functions and physical activity. Consuming too many calories can lead to weight gain, while consuming fewer than needed may result in weight loss. Fibre increases satiety (feeling fuller for longer), which can reduce overall energy intake. This decrease in energy intake may support weight loss. The good bacteria in the digestive system also play a vital role in maintaining a healthy weight. These bacteria digest fibre in the large intestine and use it as a source of fuel5.
 

GUT HEALTH AND OUR IMMUNE SYSTEM

The gastrointestinal tract is considered the largest immune organ in the human body⁶. The gut’s immune system relies on certain dietary components, especially prebiotics, to function properly. Prebiotics stimulate the growth of good, health-promoting bacteria in the colon⁷. Soluble fibre also supports immune health by influencing how immune cells behave. It can help shift them from a pro-inflammatory state, which promotes inflammation, to an anti-inflammatory one⁷. Probiotics are also beneficial, as they help restore and maintain a healthy balance by repopulating the digestive system with good bacteria⁸.
 
To support a healthy gut microbiome, it is important to include prebiotics (which feed good bacteria), probiotics (which are live beneficial bacteria), and sufficient fibre in your diet. The American Heart Association recommends that adults consume 25 to 30 grams of fibre per day from both soluble sources, such as nuts, seeds and barley, and insoluble sources, such as whole grains and vegetables.
 
Good health starts in the gut. That is why it is only fitting that digestive health has a day dedicated to it.
 
References:
  1. https://www.healthline.com/health/mental-health/serotonin
  2. https://www.livestrong.com/article/458140-do-carbohydrates-raise-serotonin-dopamine/
  3. Tuohy, K.M., Fava, F. and Viola, R. (2014). The way to a man’s heart is through his gut microbiota – dietary pro- and prebiotics for the management of cardiovascular risk. Proceedings of the Nutrition Society, 73.
  4. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2009.00189.x
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319208/
  6. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1753-4887.2009.00189.x
  7. https://www.sciencedaily.com/releases/2010/03/100302171531.htm
  8. https://www.ncbi.nlm.nih.gov/pubmed/18761046
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