ITV’s much-loved Dr Zoe Williams has said that eating a daily serving of a common breakfast item can help your gut this winter to not only ward off the usual cold and flu, but additional research has found that a healthy gut has been linked to a healthy heart which can help lower blood pressure.
The NHS GP, who often appears on This Morning, said one food people should have for breakfast is “fermented foods such as yoghurt”. This is because it’s an “effective and easy start to the day to support gut health”.
With autumn here and winter on the way, Dr Zoe says our “circadian rhythm can be affected” by this change. “In addition to affecting how your gut functions, your gut microbes also sync with your body clock, so sudden shifts can result in your microbiome landscape changing too. These changes, in turn, can lead to bloating, abdominal pain, an upset stomach and more”, she adds.
To help avoid this, the doctor also recommends eating “a diverse, fibre-rich diet” explaining: “Our guts thrive off a diverse diet including a wide assortment of fibre rich foods that help positively impact your gut microbiome, which is an important component of digestion and food absorption. A varied diet with a wide variety of fruits, vegetables, nuts, seeds, legumes and wholegrains, as well as fermented foods can help ensure your gut microbiome gets the nutrients it needs.”
According to Harvard Health, fiber supports the gut and thus the heart. They explain: “According to some estimates, fiber-rich diets can lower the risk of heart disease and stroke by as much as 30%. Fiber in the small intestine binds fat and cholesterol, decreasing absorption and lowering blood cholesterol levels.
“But the gut’s microbiota also helps out. Fiber gets broken down by bacteria in the colon to form short-chain fatty acids. These compounds interact with specific receptors on cells that regulate blood pressure, better control blood sugar and body weight in people with diabetes, and dampen inflammation – all of which can improve heart health.”
Dr Zoe Williams, who is working with Activia to help people learn about the role the gut plays in our health – as the gut is where it all begins after all – says that walking, running, cycling or any form of exercise can help. She has also stressed that a lack of sleep can directly impact our hunger hormones meaning you’re more likely to eat unhealthy foods (which contain less nutrients and higher levels of sugar and unhealthy fats) when you haven’t slept well.
Finally, she recommends drinking water to help your gut function and aid in digestion by breaking down food so that your body can absorb the nutrients – it also helps prevent constipation. Most people need 1.5 to 2 litres a day to stay hydrated, so keeping a bottle close by throughout the day can serve as a reminder to keep your hydration levels up.