Here to help

Independent health store advice on gut health

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Michelle Cass, co-owner of The Natural Way, Banstead

When it comes to gut health, the most common issues that customers ask us for advice about are bloating, excess gas, taking antibiotics or other strong medication which has caused stomach issues. We also get people who have parasites, food poisoning, have had sickness or have constipation.

Probiotics and prebiotics
A common question that we are asked is “What is the difference between probiotics and prebiotics?" There are about 400 species of bacteria in the gut, so good maintenance is essential. Probiotics usually consist of yeast or bacteria. There are many different strains and strengths of probiotics, so unless the customer knows what they want, we talk it through with them to work out the best recommendation for their symptoms. Some are more straightforward, for everyday use, others have a specific use and are labelled as such.

In order to thrive, probiotics need prebiotics. Prebiotics are natural fibres that improve the balance of good gut bacteria, so in effect they provide the fuel for the probiotics to flourish. Inulin and oligosaccharides derived from chicory root are considered to be effective prebiotics due to the positive effects they have on the gut microbiome. Baobab fruit is also considered to be highly effective. Prebiotics can be found in foods such as Jerusalem artichokes, garlic, leeks, onions and asparagus, celery, carrots, green peas, kidney beans, chickpeas, rye, quinoa, blueberries, strawberries, kiwi, bananas, pears and lots of other common everyday foods. Simply by increasing these foods without supplementation you will help your gut biome.

Herbs and natural remedies
There are various natural remedies that can help common digestive complaints such as bloating, wind or occasional indigestion. We often suggest to customers that they drink chicory, which is an excellent coffee substitute. For tea drinkers we recommend dandelion or other alkalising teas such as those combining nettle, artichoke, milk thistle and other digestive herbs.

The herb yarrow is also brilliant and can help to treat many symptoms including bloating, indigestion, food intolerances and flatulence. Aloe Vera is another one we suggest to soothe the digestive tract, as well as slippery elm. Activated charcoal is great for wind, indigestion or heartburn. There is a lot that can be done to help ease symptoms and we work with the customer to find the best option for them.

Variety is key
Beyond supplements, we would recommend trying to eat a more varied diet. Prebiotic and raw foods, fermented foods such as sauerkraut, kimchi and kefir and live yoghurt are all things that can easily be added to support gut health. We also suggest eating a fibre-rich diet – for example adding milled flax seed and psyllium husk – and avoiding ultra processed foods. Reducing refined sugars, drinking plenty of water, staying active and managing stress levels will also help considerably.

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