Protect your gut

Hong Kong people live in a fast pace environment and often dine out consisting of excess meat and less vegetables, low physical activity and stressful lifestyle are some of the contributing factors that can harm gut health.

In 2010, according to Hong Kong Cancer Registry figures, colorectal cancer is the second leading death of cancer, so we cannot neglect gut health. Frustrating ly, Hong Kong people live in a fast pace environment and often dine out consisting of excess meat and less vegetables, low physical activity and stressful lifestyle are some of the contributing factors that can harm gut health. Intestinal diseases are very common, including irritable bowel syndrome, enteritis and constipation which if neglected can deteriorate into cancer.

Underlying mechanism

The function of the gut is far not restricted to food processing and subsequent nutrient and fluid uptake. The gut also regulates

major epithelial and immune functions for our general well-being and energy uptake. Food passes through the gut daily which makes it prone to bacterial and viral attack. Thus, a normal gastrointestinal (GI) microbiota and an intact GI barrier can counteract the bacteria to maintain gut health. The GI consists of about 10 bacteria that are mainly located in the large intestine, some are beneficial and some are harmful bacteria to maintain gut health.

The beneficial bacteria help defend GI health and regulate immune functions to fight infection and disease. The benefits of beneficial bacteria counteract balance of harmful bacteria that will damage the intestinal function causing a variety of diseases.

Fibre

A balanced diet is important to ensure

gut health. Research has indicated that adequate fibre intake can reduce the risk of colorectal cancer and constipation. Fibre main function is to absorb water and soften stools, promote bowel movements and reduce the transit time in the intestine.It also reduces carcinogens or toxins produced by intestinal bacteria which reduces the risk of colorectal cancer occurring and preventing constipation. Therefore, everyone should eat foods rich in high fibre including whole grains, fruits, vegetables and nuts.

Probiotic

Ageing reduces probiotics as well as stress, diseases, imbalance diet and antibiotic usage. Probiotics are beneficial bacteria of the GI tract that can increase the number of beneficial bacteria and reduce the effect of harmful bacteria and promote GI health.

Also, probiotics help balance the intestinal microflora and enhanced the gut surface protection layer, so that the pathogen cannot attach in the intestine.

Therefore, probiotics can also reduce the intestinal pH to prevent the breeding of pathogens and immune response induced activity. One of the most representative probiotic is lactic acid bacteria that can secrete an enzyme to break down lactose and can improve lactose intolerance and relieve diarrhea symptoms. Suggest to try food containing probiotic foods such as cheese and yoghurt drinks but to choose low sugar and low fat types.

Prebiotic

Prebiotic is different to probiotics. Prebiotics are the nutrients required by the probiotic that promote the growth of probiotics. Increasing the number and stimulate its activity is also a protective mechanism for the gut. Prebiotic is not easily absorbed by the body to digest food and other substances such as fibres and oligosaccharides. Foods rich in oligosaccharides include fruit and vegetables such as bananas, asparagus, onions, garlic and beans.

The above nutrients are important elements but a good balance diet; exercise and maintaining a health state of mind are also important of ensuring gut health.

References:

1. Bischoff: ‘Gut health’: a new objective in medicine? BMC Medicine 2011.9:24
2. Choct M: Managing gut health through nutrition. Br Poult Sci 2009. 50:9-15
3. Blaut M, Clavel T: Metabolic diversity of the intestinal microbiota: implications for health and disease. J Nutr 2007, 137:751S-755S
4. Charalampopoulos, Dimitris. Rastall, Robert A. (2009). 4. Prebiotics and Probiotics Science and Technology. New York: Springer New York.

330 Tips provided by:  Ms Grace Lam  (Senior Dietitian - Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK)

Date: 2012-12-01