You’re no doubt familiar with phrases such as ‘I have a gut feeling about this’ or saying ‘I have butterflies in my stomach’ if you happen to be feeling a bit nervous. But why is this? Well, it’s all down to the intricate gut brain axis.

Have a look at the video above if you’d like to learn a quick and easy technique to help you feel more relaxed in an instant. 

The more that scientists discover about the microbiome AKA the population of ‘friendly’ bacteria which reside in our guts, the more it’s becoming clear that it is indeed our ‘second brain’.

The nervous system throughout the gut is termed the enteric nervous system. This is a system of nerves – more nerves even than the spinal cord – which is totally separate from the rest of our nervous system.

The enteric nervous system – key to the gut brain axis

The enteric system is believed to be behind the mechanics of food digestion and controls blood flow and other secretions. Although it doesn’t have thoughts or anything like that, the enteric system is in constant communication with our brain via the vagus nerve. The vagus nerve is continually sending information both ways from the gut to the brain and back again. This is one of the main components of the gut brain connection.

The microbiome

Another part of the gut-brain axis involves the bacteria within our microbiome that produce substances which are great influencers on our mood –

Serotonin – this is your neurotransmitter which makes you feel happy, a large proportion of which is produced in the gut. You need healthy levels of serotonin for optimal gut function, and to help avoid constipation and diarrhoea. Emph different actions in brain and gut.

GABA – this neurotransmitter helps control feelings of anxiety and fear.

SCFAs – Short chain fatty acids. Your gut microbes produce these, and amongst other things they reduce feelings of hunger.

If you’d like to learn more about eating to soothe your gut, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

So it’s not surprising then that the microbiome has been linked to symptoms such as depression. Researchers have studied extensively the link between irritable bowel syndrome and depression (because there definitely is a very strong link) and have noted great improvements in patients who were given probiotics. As their gut health improved, so did their mental well being.

So how to keep your gut, and therefore your gut brain axis, healthy?

1. Avoid Processed Foods

People who eat a wide variety of plant-based whole foods have a much healthier and diverse range of good bacteria throughout their guts. Ultra processed foods with added sugar and artificial sweeteners can really impact your microbiome in a negative way, so definitely aim to keep these foods to a minimum.

3. Avoid Gluten

Many people find that if they avoid gluten-containing foods their anxiety levels gradually start to slide too. If you can’t face the thought of never having a slice of toast again, maybe try sourdough. Although it does contain gluten, many find it’s much better tolerated than a normal loaf.

Although if you’re coeliac, or very sensitive to gluten you’ll need to avoid it totally.

5. Eat foods high in B-vitamins –

Dark green leafy veg, nuts, seeds, beans and lentils.

These ensure you have healthy levels of neurotransmitters. Vitamin B6 helps with the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally. It’s also been proven to effectively treat mood disorders like depression.

6. Eat Nuts

Nuts such as walnuts, cashews and almonds are rich in serotonin. If you find nuts too harsh on your digestion, try soaking them for a few hours first – this way they can be easily added to smoothies, or alternatively add them to an overnight oats recipe.

Seeds such as sesame seeds will also help with your mood as they contain an amino acid called tyrosine which is known to boost dopamine levels.

PS: The Ultimate Gut Health Programme includes plenty of inspiration on how to eliminate foods safely, to optimise your gut health, with meal plans, recipes and video lessons.

The general sentiment around alcohol is that a couple of drinks each week is unlikely to do you much harm.  In fact, one or two drinks may even do you some good when you factor in the fun and social interaction that it tends to go hand-in-hand with. But what about alcohol and your gut? If you suffer with digestive issues, should you avoid it altogether?

The trouble with alcohol is it slowly becomes habitual, and the amount you consume may creep up very easily without you really noticing.

The jury’s still out, however, on whether or not moderate drinking may have some benefits long term or not – but, how unhealthy is it to regularly drink alcohol, especially if you have digestive problems?

Here’s how indulging in a quick drink after work ‘to unwind’ might affect you

• You become very tired due to not sleeping well after any amount of alcohol, no matter how small
• You drink less water and other ‘hydrating drinks’ while you’re drinking alcohol
• The wine/beer/G&Ts you’re drinking add to this, causing considerable dehydration
• You likely won’t feel inclined to exercise the following day
• Your blood sugar levels will be all over the place, causing additional food cravings.
  Because of all these things (and more!) your mood takes a nosedive

If you’d like to learn more about eating to soothe your gut, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

The drinks themselves, the cravings, and the lack of exercise may lead to weight gain, which in turn may lead to some fat build up in the liver. This may exacerbate any damage already being caused directly by alcohol.

The connection between drinking alcohol and your digestive symptoms may not immediately seem obvious, as often the side effects only appear after there has been damage. But the more you drink, the greater the damage will become.

So, how does alcohol actually affect the gut?

1.  Drinking can damage the tissues in your digestive tract, which may affect the way you absorb nutrients.

2. Having one too many can also lead to:

• Gassiness
• Bloating
• A feeling of fullness in your abdomen

4. Pancreas

Alcohol is really bad for your pancreas. It causes the over-activation of pancreatic enzymes which may lead to inflammation, this is known as pancreatitis. This is a long term condition which may have serious consequences.

6. Constipation

Now to the other end of the spectrum: Drinking large amounts of alcohol can slow digestion down causing constipation. Which may in turn cause hemorrhoids.
If you’d like to learn more about constipation, have a look here.

So who does alcohol affect the most?

People with bowel diseases are more prone to experiencing alcohol-induced diarrhoea. Including those suffering from –

• Coeliac disease
• IBS
• Crohn’s/IBD

This shouldn’t really come as too much of a surprise, as if you’re suffering with any of those conditions your gut is likely to be very sensitive, and will react to alcohol more dramatically.

Alcohol and sleep

People with irregular sleeping patterns, surprisingly, seem to be more affected by the adverse affects of alcohol. For example –

• Shift workers
• New parents
• Those who like to party all night …

These groups tend to experience diarrhoea after drinking alcohol more than other people.

Why?

Because it has been shown that a lack of regular sleep makes the digestive tract very sensitive. Simply because your gut needs rest too, and if it’s not getting the rest it needs it’ll start to get cranky.

So if you’re a nurse, or you’ve got small children who wake you at night, and you were wondering why even a small amount of alcohol makes your guts feel a bit iffy – now you know why, it’s not just your imagination!

If you’re worried about your sleeping patterns, you keep waking up at night, or you have difficulty dropping off in the first place, have a look here for all the ways you can help yourself.

These are just a few of the problems which may arise with your gut, and general health, if you drink alcohol. Of course there are many, many other ways alcohol can disrupt your health.

There’s loads of confusion around cooking oil – which ones are healthy, which are not. This is especially important if you have any kind of digestive, or other health challenge. It’s not surprising really – we’ve been told for years that saturated fats are definitely off the menu as they clog our arteries. That we should definitely be reaching for ‘healthier’ polyunsaturated vegetable oils instead. Once more it seems we’ve been misinformed, as unsurprisingly this isn’t true. So which cooking oils to avoid, and which should we use instead? Read on to discover the answer.

Cooking oil to avoid

Vegetable oil
Sunflower oil
Rapeseed oil
Palm oil
Rice bran oil
Blends of any of the above
Margarine (usually made from blends of the above)
Anything containing vegetable oil, e.g., salad dressing

It’s claimed they’re more beneficial for health because they’re rich sources of polyunsaturated fats, but let’s take a closer look at this for a minute.

Cooking oil is highly processed

Vegetable oils sound like natural, unrefined products but this couldn’t actually be further from the truth. It’s safe to assume oils are removed from the plant using chemical solvent methods, unless they’re marked as ‘cold pressed’ or similar. The oil is purified and refined before yet more chemical alterations take place to improve the shelf life, taste and texture of the resulting product.

If you’d like to learn more about eating to soothe your gut, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

Hydrogenation

Sometimes oils are ‘hydrogenated’ which is when they’re chemically altered to be solid at room temperature. Hydrogenated fats are preferred by food manufacturers as they have a longer shelf life, and improved texture and flavour. However, the main drawback to hydrogenated fats is that they contain highly damaging trans-fats. These are highly detrimental to health and should be avoided. You can read more about them here.

Most cooking oil to avoid is inflammatory and perhaps the main drawback of vegetable oil is it has a very high Omega-6 content. Most people eat far too much Omega-6 fatty acid and not nearly enough Omega-3.

The problem? Omega-6 fat is highly inflammatory, whereas Omega-3 fat is anti-inflammatory.

The problem is that Omega-6 is everywhere, and although we need to consume a certain amount of Omega-6, we consume far too much in relation to the amount of Omega-3 we eat.

Oxidation

When they’re exposed to heat these cooking oils are very easily oxidised, meaning they’re broken down into more damaging forms. This then increases the formation of free radicals which cause inflammation and oxidative damage to your cells.

So which are the best oils to use?

Extra-virgin olive oil

This has a fantastic flavour and is great for making salad dressings, or generally eating raw. Olive oil is rich in oleic acid which is good for your cardiovascular system and great for reducing inflammation. It’s not so great for high temperature cooking as it has a fairly low smoke point.

Avocado Oil

Another winner for high temperature cooking is avocado oil which has a very high smoke point. It’s also higher in mono-saturated fats and anti-oxidants than standard vegetable oils.

There may be quite a few reasons you’re experiencing IBS symptoms.  If you’ve been given the all clear by your doctor but you still have gut symptoms, these five areas may be worth exploring.

1. FODMAPS

Although each person has different reactions to various foods, certain foods tend to trigger IBS symptoms more than others. This is especially true when it comes to carbohydrates called FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which researchers have found are commonly unabsorbed in the gut and easily become fermented — which can cause significant issues throughout your digestive system.

The important thing to remember with the low FODMAP diet is that it is only meant to be undertaken as a temporary measure, to take the pressure off your gut while it’s healing.  It is not a long term solution, and you need to find out the underlying reason your gut is struggling.

Click here for more on gut testing.

If you’d like to learn more about eating a low FODMAP diet or to soothe the gut in general, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

2. STRESS

Higher levels of stress is tied to disturbances in digestion due to how stress raises inflammation and impacts hormone levels. Studies have found that anxiety, depression and/or every day anxieties can trigger problems with your gut.

The gut and brain are constantly talking to each other via the vagus nerve so the gut can receive signals from your central nervous system (brain and spine) that cause it to become unpredictable.

Stress and digestion are also directly related because the gut produces neurotransmitters, such as serotonin, which have a direct impact on how you feel.

3. LACK OF EXERCISE

Studies have found that regular exercise (including aerobics, lifting weights or yoga) help control stress and can improve digestive health.

Studies have shown that increased physical activity improves symptoms associated with IBS and improves quality of life.

4. DYSBIOSIS

Alterations in the microbiota (dysbiosis) can come about for many reasons. Some of the most common are:

• Exposure to environmental pollutants, toxins and moulds
• Consuming a poor diet lacking in whole foods
• Antibiotic use
• Use of other medications such as the contraceptive pill.
• High levels of stress

5. SIBO

Often when clients are experiencing stubborn gut symptoms that just won’t seem to resolve, its because SIBO (small intestinal bacterial overgrowth) is playing a part.

Common symptoms of SIBO include:

• Nausea
• Bloating
• Vomiting
• Diarrhoea
• Poor nutrient absorption
• Weight loss
• Joint pain
• Fatigue
• Rashes
• Acne
• Eczema
• Asthma
• Depression
• Rosacea

Foods to try cutting out of your diet as part of an “elimination diet” for relieving IBS include:

• Conventional dairy products
• Gluten

• Spicy foods
• Certain FODMAP grains, vegetables and fruit (such as apples, stone fruit, avocado, onions, garlic and broccoli)

For decades, stomach ulcers were considered to be psychosomatic, in other words a high-stress lifestyle was to blame. At the time doctors started identifying high rates of ulcers in hard-working businessmen who smoked a lot of cigarettes and were likely sleep-deprived.

A bacterium called Helicobacter pylori was then discovered that seemed to be present in nearly everyone suffering from ulcers, although only about 10% of people with H. pylori will go on to develop an ulcer.

Antibiotics used to combat H. pylori can work short term to lower the bacteria, but don’t seem to keep it from returning without other interventions.

Here are some signs stomach ulcers may be an issue for you:

• Abdominal pains and burning sensations, including bloating (especially after eating and between the tummy and breastbone)
• bleeding when vomiting or going to the loo
• nausea and vomiting
• darker stools
• loss of appetite and changes in body weight
• trouble sleeping due to pain
• other digestive complaints like heartburn, acid reflux, feeling gassy
• diarrhoea can occur as a symptom even before other stomach ulcer symptoms start.

Additionally, you may experience dehydration and fatigue if you’re not eating and drinking properly as a result of having these unpleasant stomach ulcer symptoms.

Needless to say, if you’re experiencing symptoms like these then do get a diagnosis from your doctor first, to ensure ulcers are definitely what you’re dealing with.

Medications such as antacids and PPIs may be prescribed for ulcers BUT they’re not really a long term answer – managing your symptoms naturally, and getting to the underlying cause will give you the lasting results that you want.

Here are some common triggers, so these need to be avoided if you want to overcome ulcer symptoms.

1. Overeating. People with ulcers tend to eat one or two large meals each day, so try cutting down to smaller meals.

2. Hot, spicy foods may be a trigger for some people.

3. Processed food.

4. Sugar – stay away from this as far as you can, it’s highly inflammatory and with ulcers you definitely want to avoid further inflammation.

5. NSAIDS such as ibuprofen.

6. Caffeine and alcohol.

There seems to be a big stress link with ulcers, and indeed anything gut related, so undertake stress relieving activities such as meditation, outside exercise, etc whatever floats your boat. I’ve got loads of videos and blogs with relaxation techniques so do check those out if you need some inspo.

If you’d like to learn more about eating to prevent a recurrance of ulcers or to soothe the gut in general, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

Bone broth

Bone broth is very healing for the gut, so aim for one cup two or three times a day to ease symptoms. 

Cabbage juice

Some people find cabbage juice to be very healing for stomach ulcers.  It can also be mixed with bone broth to make a very soothing soup.

Bloating. It’s a very common problem which affects most of us at some time or other. However, unfortunately a lot of the time it can be persistent, uncomfortable and even escalate as the day goes on.  Read on discover what may cause a bloated stomach, and some simple home remedies to try.

Often clients will complain that their clothes fitted them perfectly well in the morning when they were getting ready for their day, but by the time the afternoon rolls around they feel as though they’re six months pregnant and bursting out of their clothes.  Not nice at all. Luckily, in most cases the dreaded bloating can be alleviated by making a few simple changes to your diet and routine.

(If you’ve got persistent bloating that won’t shift, no matter what you try, then always pop along to your GP to get them to check it out).

What causes a bloated stomach?

In most cases it boils down to one or more of the following –

Insufficient breakdown of carbohydrates and sugars

This is due to a lack of enzymes needed to do this. You may have heard of the low FODMAP diet – this method involves removing the harder to digest carbohydrates from your diet, temporarily alleviating symptoms. It’s not a method I recommend using for too long as there are far too many very healthy and delicious foods which are high in FODMAPs! It’s far more beneficial to unearth why you’re not digesting these foods efficiently.

Poor protein digestion

This may also be due to a lack of enzymes.

Disturbances in your gut microbiome

In other words, too many non-beneficial species and not enough of your beneficial species. There are a few strains of bacteria that are notorious for causing excessive bloating. Not only that, but they can damage your delicate gut-lining and hinder your absorption of vital nutrients. Gut testing can reveal whether or not you have excessive levels of these.

Yeast overgrowth

Particularly candida, can cause bloating among other numerous symptoms.

Food allergies or intolerances

The easiest way to determine whether or not a suspect food is aggravating your system is to remove it from your diet for a week or two and see if your symptoms subside. You may then like to try reintroducing it very slowly to see what happens. Dairy and gluten-containing foods commonly cause bloating and other issues for people. (Needless to say don’t try this with foods you have a known severe allergy to).

Dehydration

You may notice your bloating is much worse if, for example, you’ve been out for the evening eating salty food or drinking more wine than usual. Although it seems counter-intuitive drinking more water will help things flow much more easily through your digestive system.

SIBO (small intestinal bacterial overgrowth)

This is when you have bacteria living in the wrong part of your intestine. We want the bulk of your bacteria residing happily in your large intestine. If it starts migrating up to your small intestine you may get some very uncomfortable symptoms, including bloating. Testing will show whether or not this is causing your symptoms.

If you’d like to learn more about eating to alleviate bloating, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Most importantly, how do we alleviate a bloated stomach?

Fibre

You want to be aiming for 25-30 grams of fibre each day in your diet. If your diet contains a lot of fresh vegetables and fruits, together with plenty of legumes such as lentils and chickpeas, whole grains (if you tolerate them) along with nuts and seeds you’re probably on the right track with your fibre intake. If you know you’re off-track and you’re getting plagued with bloating this would be a great place to start. Increase your fibre intake very slowly though, to allow your gut to get used to it.

Herbs & Spices

Have plenty of delicious herbs and spices on hand! My favourite is by far chamomile tea – it’s superb for so many ailments, including anything gut related. Two or three cups should help to bring balance back for you. Other useful ones to have to hand are ginger (in all its forms – fresh, diced into a cup of boiled water is great, as is tea), mint and fennel.