{"id":15134,"date":"2025-08-22T01:31:09","date_gmt":"2025-08-22T01:31:09","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/15134\/"},"modified":"2025-08-22T01:31:09","modified_gmt":"2025-08-22T01:31:09","slug":"trust-your-gut-to-live-a-longer-and-healthier-life","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/15134\/","title":{"rendered":"Trust your gut to live a longer and healthier life"},"content":{"rendered":"

Intuitively, many have sensed that we are what we eat and that we fuel our bodies by the gut, but it\u2019s only recently that scientists have recognised the critical role of the intestinal microbiome.<\/p>\n

\u201cThese are organisms that live within the gut that we now know regulate the function of various processes within the body, affecting everything from the health of our skin and joints to our heart, brain, and kidneys,\u201d says Aoibhlinn O\u2019Toole, a consultant gastroenterologist at Dublin\u2019s Beaumont Hospital and a clinical associate professor at Royal College of Surgeons in Ireland.<\/p>\n

Our gut and brain are interconnected, sending signals back and forth that affect how we feel, think, and function, says Orlaith Kelly, a consultant gastroenterologist at Dublin\u2019s Connolly Hospital: \u201cThe neurons of the gut communicate with the neurons of the brain through the central nervous system, particularly the vagus nerve.<\/p>\n

\u201cThe gut and brain are also connected through chemicals called neurotransmitters. Serotonin is one example. It affects mood and brain function and was once thought only to be produced in the brain, but we now know that up to 90% of it is synthesised in the gut.\u201d<\/p>\n

Alan Desmond finds it hard to believe that the gut was once seen as a tube for processing food. Originally from Cork, the lead gastroenterologist at the Devon Gut Clinic in Britain and the author of The Plant-Based Diet Revolution: 28 days to a happier gut and a healthier you argues that gut health is as vital as brain health.<\/p>\n

\u201cThe gut is home to trillions of microbes and its own nervous system, which talks to your brain 24\/7,\u201d he says. \u201cWhen your gut is happy, it supports digestion, immunity, energy, mood, and sleep. When it\u2019s unhappy, you feel it in every part of your life.\u201d<\/p>\n

How common are gut problems?<\/p>\n

If you are someone who regularly suffers from ailments like heartburn, acid reflux, constipation, bloating, or diarrhoea, you\u2019re not alone. A 2021 study<\/a> of 73,000 people in 33 countries found that 40% of adults struggle with these so-called functional gastrointestinal disorders.<\/p>\n

\u201cThese symptoms are at the lower end of the severity scale, but they still cause people to restrict their diets, movements, and lifestyles, and impact their quality of life,\u201d says Kelly.<\/p>\n

Further up the severity scale is irritable bowel syndrome, which HSE says causes symptoms like stomach cramps, bloating, diarrhoea, and constipation, and can last for days, weeks, or months at a time.<\/p>\n

\u201cAs a gastroenterologist, I tend to see people with the most severe problems,\u201d says Kelly. \u201cThese include people with inflammatory bowel disease such as Crohn\u2019s and ulcerative colitis, people with coeliac disease and people with gastrointestinal cancers. Worryingly, we\u2019re seeing a trend for more young people under the age of 45 being diagnosed with these cancers.\u201d<\/p>\n

What is causing these gut reactions?<\/p>\n

\"DrDr Alan Desmond. the lead gastroenterologist at the Devon Gut Clinic in Britain<\/p>\n

Desmond is adamant that modern lifestyles deserve some portion of the blame, citing physical inactivity and diets built around meat, unhealthy fats, and ultra-processed foods as the main culprits.<\/p>\n

\u201cOur gut microbiome thrives on fibre, which comes from a diversity of plants,\u201d he says. \u201cBut many diets are high in red and processed meats, refined carbohydrates, and sugar, all of which starve the good bacteria in our gut and feed the bad ones.\u201d<\/p>\n

Ongoing stress can also undermine our gut health.<\/p>\n

\u201cOur bodies follow cycles,\u201d says Kelly. \u201cWe have a sleep cycle, a menstrual cycle and a digestive cycle. But if we lead busy and stressful lives, we may not eat at set times, and our gut can get out of kilter. Sitting down to eat at regular times can make a big difference to our gut.\u201d<\/p>\n

Certain recreational habits also play a role, says O\u2019Toole: \u201cSmoking and vaping affect the gut, and so does overconsumption of alcohol.\u201d<\/p>\n

Frequent antibiotic use can upset the gut\u2019s microbiome, she says: \u201cAnd a lack of exercise can slow its motility. If you\u2019re active, your gut will be active too.\u201d<\/p>\n

What lifestyle changes can we make to improve our gut health?<\/p>\n

Desmond recommends starting with diet, describing it as \u201cthe number one driver of gut health\u201d. His advice to his clients is that the more plants they eat \u2014 including fruits and vegetables, wholegrains, beans, lentils, nuts, and seeds \u2014 the more diverse and resilient their gut microbiome will be.<\/p>\n

He suggests starting by swapping red and processed meats for plant proteins like beans, lentils, tofu, and tempeh; choosing wholegrains over white bread, white pasta, and white rice; and always trying to fill half their plate with colourful fruits and vegetables.<\/p>\n

\u201cHaving a variety of plants at the heart of every meal allows you to feed yourself and your gut microbiome at the same time, and both will thank you,\u201d he says. \u201cYou\u2019ll lower your risk of bowel cancer, heart disease, and diabetes, while boosting your energy, mood, and digestion.\u201d<\/p>\n

For people who struggle to overhaul their diets in this way, O\u2019Toole encourages them to follow the 80:20 rule: \u201cAiming to eat whole foods and avoid processed and ultra-processed foods 80% of the time can make a real difference to gut health.\u201d<\/p>\n

She would also like people to learn how to read food labels so that they can recognise ultra-processed foods: \u201cThe more ingredients there are in a food, the more likely it is to be processed. I tell my patients that if they are going to buy bread or pizza dough or frozen chips in the supermarket, they should choose the product with the fewest ingredients and the least additives, synthetic sugars, preservatives, and oils.\u201d<\/p>\n

Watch out for misleading packaging, she says, citing protein bars marketed as health foods as an example: \u201cLook at the ingredients and you\u2019ll see that many of them are just glorified candy bars.\u201d<\/p>\n

What foods should you cut out?<\/p>\n

\"DrDr Aoibhlinn O\u2019Toole, a consultant gastroenterologist at Dublin\u2019s Beaumont Hospital and a clinical associate professor at Royal College of Surgeons in Ireland.<\/p>\n

O\u2019Toole advises her clients, particularly those with inflammatory bowel disease, to steer clear of carrageenan and methyl cellulose.<\/p>\n

\u201cCarrageenan is an emulsifier and methyl cellulose is an artificial additive, and both have been shown to cause inflammation in the gut,\u201d she says. \u201cThey are added to lots of ready-made meals and sauces, so look out for them on food labels.\u201d<\/p>\n

Cured meats like bacon, sausages, salami, and chorizo should come with a health warning, says Kelly.<\/p>\n

\u201cThe World Health Organisation classified them as carcinogens in 2015. This means they cause cancer, so it\u2019s best to limit our intake of these meats,\u201d she says.<\/p>\n

Surprisingly, she urges people who experience regular gut issues to pay attention to their fruit consumption. \u201cFruit can be an issue as the high levels of fructose sugar it contains can cause bowel discomfort for some\u201d.<\/p>\n

What about fibre in your diet?<\/p>\n

Fibre is the fuel our gut bacteria thrive upon, says Desmond. It keeps our gut moving, supports a healthy microbiome and produces compounds that protect our gut lining and reduce inflammation.<\/p>\n

The trouble is that many of us don\u2019t eat enough of it. In 2018, the Irish Nutrition and Dietetic Institute reported that 80% of Irish adults did not meet the recommended daily intake of 25g to 30g.<\/p>\n

\u201cThis is a big reason why many have issues with gut function,\u201d says Kelly.<\/p>\n

The solution is straightforward \u2014\u00a0 adding foods that are rich in fibre, such as fruit, vegetables and wholefoods to every meal.<\/p>\n

\u201cIt\u2019s not always easy, but it\u2019s worth bearing it in mind as an aim,\u201d says O\u2019Toole. <\/p>\n

What lifestyle habits help?<\/p>\n

\u201cRegular activity will keep your gut active and help you to maintain a healthy weight, which is important too,\u201d says O\u2019Toole, who recommends a combination of cardio and core-strengthening exercises.<\/p>\n

She also emphasises the importance of quitting smoking and vaping and keeping alcohol consumption within the recommended limits.<\/p>\n

\u201cMaintaining regular meal patterns by eating at set times and taking enough time to eat,\u201d helps too, says Kelly.<\/p>\n

\u201cAnd don\u2019t forget to make enough time for sleep and activities that reduce stress,\u201d adds Desmond.<\/p>\n

Finally, if your gut is still telling you that something is wrong, seek help from a doctor.<\/p>\n

\u201cThere are specific conditions that require specific dietary modifications and even medication,\u201d says Kelly.<\/p>\n

\u201cWhen someone has a specific problem, a gastroenterologist has to look at that problem and adapt their advice accordingly.<\/p>\n

\u201cSo, if you have gut issues and no lifestyle changes seem to be helping, make an appointment to see your doctor.<\/p>\n

\u201cThey will be able to diagnose what\u2019s wrong and recommend the most suitable course of treatment.\u201d<\/p>\n

What makes for good gut health?<\/p>\n

\"DrDr Orlaith Kelly, a consultant gastroenterologist at Dublin\u2019s Connolly Hospital<\/p>\n

Is there a specific food or food group that we can consume more of to improve our gut health? We put this question to our three gastroenterologists.<\/p>\n

Dr Aoibhlinn O\u2019Toole says it\u2019s wholefoods. These are minimally processed natural foods, including unrefined carbohydrates such as oats and rice, fruits and vegetables, beans, lentils, nuts, seeds, and unprocessed meats and fish.<\/p>\n

\u201cIf you\u2019re unsure, look to the Mediterranean diet rather than the traditional Western diet,\u201d she says.<\/p>\n

Dr Alan Desmond recommends plants. \u201cThey feed beneficial gut bacteria, reduce inflammation, and help protect against disease,\u201d he says. \u201cThe next time you\u2019re making a shepherd\u2019s pie, try making it with lentils and beans instead of beef or lamb. The lentils and beans deliver protein plus fibre and are also richer in vitamins, minerals, antioxidants, and phytonutrients that nourish your gut microbes while avoiding the saturated fat and harmful compounds found in red meat. They are much more gut-friendly.\u201d<\/p>\n

Dr Orlaith Kelly makes a particular case for kiwis. \u201cI often recommend that people take them because of their high fibre content and low glycaemic index, which means they are a fruit that is relatively low in sugar,\u201d she says.<\/p>\n

\u201cThey also contain lots of vitamin C and an enzyme called actinidin, which helps digestion by breaking down protein.\u201d<\/p>\n

Research supports the claim that kiwis are beneficial for our gut health. In 2022, scientists from Japan, New Zealand, and Italy<\/a> showed that eating two kiwis per day for four weeks helped people have more complete bowel movements, improving constipation, and abdominal discomfort. Another study from 2023<\/a> found that people who ate more kiwis had a decreased risk of colorectal cancer.<\/p>\n","protected":false},"excerpt":{"rendered":"Intuitively, many have sensed that we are what we eat and that we fuel our bodies by the…\n","protected":false},"author":2,"featured_media":15135,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[18,1748,135,19,17],"class_list":{"0":"post-15134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-eire","9":"tag-fitness-exercise-work-life-balance-healthy-eating","10":"tag-health","11":"tag-ie","12":"tag-ireland"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/15134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=15134"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/15134\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/15135"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=15134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=15134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=15134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}