Fad Diets v Gut Health

At this time of year, numerous fad diets hog the headlines with promises of quick fixes, almost always on weight loss, but beware; they are usually scant when it comes to scientific research or evidence. Many involve deprivation and the cutting out of certain food groups, which can result in nutrient deficiencies and disordered eating habits. In short, fad diets can be harmful to your health.

As a registered nutritional therapist, my advice if you are looking to improve your overall health, is to focus on your gut.

The gut affects more than just digestion. The health of its microbiome - the name given to the collection of all the microbes in the small and large intestines - has a direct impact on how well our bodily systems function and, therefore, it has a powerful influence on our overall health and well-being.

When we are born, our gut microbiome is predetermined by our DNA, but as we age, it changes depending on our food choices and external environmental factors. These influences will have either a positive or negative effect on our microbiome, and ultimately, our overall health.

A diverse microbiome – which means a collection of different types of microbes including bacteria, fungi and viruses – is more resilient and promotes good gut health. This is especially important for women approaching menopause, as it gives a strong foundation to withstand the changes we are about to experience.

As women approach perimenopause, it’s more important than ever that we look after our gut health. Studies show that high levels of the female sex hormones (oestrogen and progesterone) encourage a diverse microbiome. However, as we progress towards menopause and our hormone levels decrease, the diversity of our gut microbiome reduces. This can result in an imbalance (known as dysbiosis), which has been associated with metabolic disorders, gastrointestinal conditions and obesity.

The gut is involved in many functions, including -

DIGESTION - The gut microbiome plays a vital role in digestion. Bacteria in the gut help to break down the food we eat into nutrients, which the body uses after absorbing them through the wall of the small intestine.
VITAMIN PRODUCTION - The gut microbiome produces enzymes necessary to produce short-chain fatty acids and approx. 30% of the daily recommended intake of vitamins B1, B9, B12 and vitamin K.
IMMUNITY - Approx. 70-80% of the immune system is located in the gut. Therefore, a diverse and healthy microbiome strengthens our immune system and helps us fight off illness. Research shows that poor gut health contributes to chronic inflammation, increasing the risk of conditions including heart disease, obesity and type 2 diabetes.
BRAIN FUNCTION - Research shows a clear link between the gut and the brain - aka the ‘gut-brain axis’. The gut microbiome produces up to 90% of your body’s serotonin, which is a chemical messenger (neurotransmitter) that affects our mood, memory, digestion, bone health and sleep. Low serotonin can result in many symptoms including, depression, anxiety, chronic pain and muscle cramps, fatigue and loss of interest in sex.
HORMONE HEALTH - The estrobolome is a collection of gut bacteria that influences the production of oestrogen, as well as controlling the amount of the hormone circulating in the body. The gut microbiome is affected as oestrogen levels naturally fluctuate during perimenopause. These changes affect the composition of the bacteria that make up the estrobolome, which is linked to many typical menopausal symptoms including weight gain, anxiety, hot flushes, brain fog, fatigue and mood swings. Therefore, supporting gut health is even more important for midlife women, as it will encourage a healthy estrobolome, which has been shown to significantly improve the symptoms of perimenopause and menopause.

Whilst a fad diet may help you reach your weight loss goals quickly, they are rarely sustainable and can be detrimental to your overall health. Instead, focus on optimising your gut health, as this will deliver numerous benefits to your overall health and will enable you to live better, for longer.