“Gut health” is a popular but poorly understood term.

Currently, there is no firm scientific consensus on what “gut health” really means. Most scientific articles suggest that gut health is determined by the absence of symptoms in the digestive system (such as pain, diarrhea) and disease (such as IBS, lactose intolerance, colon cancer), as well as the absence of other adverse local conditions, including a “leaky gut,” inflammation in the intestinal mucosa or significant changes in the amount of short-chain fatty acids produced by the microbiota in the colon. (1)

What causes an “unhealthy gut”?

If you regularly suffer from abdominal pain, such as diarrhea, pain, bloating, you should consult a doctor to find out if you suffer from an unhealthy gut and why. DO NOT rely on your orthomolecular therapist to test you for food hypersensitivities and intolerances. Intestinal complaints can have several causes: you ate something wrong, prolonged stress, imbalances in gut microbiota, food allergies, hypersensitivities or intolerances such as lactose intolerance, as well as illnesses. Therefore, the only one who is qualified to find out why is a qualified (specialist) doctor.

A properly functioning “healthy” gut is important because our gut function plays an important role in our overall health. Our intestines are responsible for digestion, which means providing the entire body with energy and nutrients from food. Our gut also removes waste products through our feces AND our intestines play a role in our immune system.

In particular, the gut microbiome (together consisting of beneficial and potentially harmful bacteria) plays an important role in our metabolism, immune system, central nervous system, maintenance of the gut wall, breaking down potentially toxic food components and building certain vitamins and amino acids [2]. This alone suggests that science tells us that the gut microbiome plays a central role in gut health. However, it is not yet possible to define the “optimal gut microbiome” and make recommendations to achieve it. More research is needed to define the “most optimal diet” and also for “gut health” to be fully defined. More research is needed to determine what constitutes a “healthy gut” as a whole. In other words, there is no consensus on what constitutes a “healthy gut” and thus no consensus on what diet would be the “most optimal” to achieve it. Until then, we can stick to what current research suggests we do to positively influence our gut and overall health. This means it is best to adhere to the healthy lifestyle advice of consuming a variety of foods, including more plant-based foods rich in fiber such as fruits, vegetables, legumes, whole grains (e.g., brown rice and oats), daily exercise and less stress and alcohol.

High dietary fiber consumption is one of the things associated with greater diversity of gut microbiota. Unfortunately, most people do not reach their recommended daily allowance. For an adult woman, the recommended daily amount of fiber is 30 grams; for a man, it is 40 grams. If you want more insight into the amount of fiber you eat daily, log your diet with a food logging app (such as the free version of My Fitness Pal), which can give you an estimate of your fiber consumption.

Regular exercise is important because it stimulates the intestines to move, intestinal peristalsis.

In addition, the advice is to make room for activities that support mental well-being and stress relief, as this also affects the gut, as the “fight or flight” response causes more blood to flow to the heart, brain and muscles. This means less blood goes to the intestines. This slows down bowel functions that may lead to various intestinal complaints, such as stomach pain, constipation and abdominal bloating.

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1. Staudacher Heidi M. et al. Intestinal health: definitions and determinants. Food is important. In focus. April 2021; 6(4): 269. Available at: https://www.thelancet.com/journals/langas/article/PIIS2468-1253(21)00071-6/fulltext

2. den Besten Gijs. et al. The role of short-chain fatty acids in the interplay between diet, gut flora and host energy metabolism. J Lipid Research, September 2013; 54 (9): 2325-2340