By Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific, Herbalife
As we move further into the year and establish our routines, we often focus on exercise, eating better, or losing weight. Bur there’s one area that often gets overlooked - our digestive wellness. In honor of World Digestive Health Day on May 29, it’s the perfect time to reflect on the importance of gut health. A healthy gut ensures that the body breaks down and absorb the required nutrition from the food we eat, vital for maintaining energy levels, skin health, and brain function.
According to Dr Vipada Sae-Lao, Nutrition Education and Training Lead – Asia Pacific, Herbalife, the human body operates through a complex network of interconnected systems, each crucial for maintaining overall health and well-being. The gut influences far more than just digestion; playing a vital role in enhancing mood, boosting energy, and supporting our immune function. Prioritizing gut health and understanding its role on the body can set the tone for a balanced, energetic, and healthier life- both physically and mentally.
The crucial link!
Did you know that the very thought of eating releases digestive juices even before the food reaches there? This is because of the connection that the brain has with the digestive system i.e. the stomach and intestines. ‘Feeling nauseous’ or having a ‘gut wrenching experience’ are not just expressions we use but actual physical experiences that our bodies go through in reaction to various emotional situations in life.
Dr Sae-Lao notes that a comprehensive approach to good health begins with understanding the brain-gut connection. The brain acts as the control centre of our body and the gut functions like a ‘second brain’, influencing everything from nutrition absorption to immunity and even mental clarity.
The gut and heart: More connected than you think!
The health of the microorganisms in the gut are dependent on the food we eat, and maintaining a healthy microbiome is being recognized as essential for the well-being of all our organs, including the heart and arteries.
The bacteria in our gut can affect the heart through the immune system, chemicals they produce, and by interacting directly with heart cells. These chemicals help control how the body responds to inflammation, stress, and fat metabolism in the heart.
Studies show that the composition of microbes in our gut can affect blood pressure, cholesterol levels, and arterial health, highlighting the interconnectedness of gut health with heart and vascular function.
Unlock the body’s defense
Around 70-80% of the body’s immune cells are found in the gut, where a delicate balance of beneficial bacteria helps regulate immune responses, according to a recent research. A healthy gut microbiome supports the production of immune cells, reduces chronic inflammation, and helps prevent harmful pathogens from entering the body.
Nutrition for a healthier gut
Good digestive health is dependent on a balanced and nutrient-rich diet that provides everything the body needs to process food effectively. Proper nutrition helps maintain a healthier gut by supporting digestive processes and balancing the gut microbiome.
Dr Sae-Lao highlights that a balanced diet rich in fiber—found in fruits, vegetables, whole grains, and legumes—promotes better digestion and prevents constipation. Soluble fiber such as apples, bananas, oats, peas, black beans, dissolves in water and forms a gel-like substance in your stomach, slowing down digestion. This helps control your blood sugar, blood cholesterol, and promotes the growth of beneficial bacteria in the gut.
In the Philippines, fiber intake remains low. According to the 2021 Expanded National Nutrition Survey by DOST-FNRI, Filipino adults consume an average of 58 grams of vegetables and 17 grams of fruits daily, which is significantly below the World Health Organization's recommended intake of 400 grams of both vegetables and fruits per day. Given this gap, incorporating other gut-friendly foods becomes even more important.
Consuming probiotic-rich foods like yogurt, kefir, and fermented vegetables can support healthy gut bacteria, essential for digestion and immune function.
The microbes in the gut play a key role in digestion, vitamin production, and metabolism. Some studies have found that the diversity and composition of these microbes can affect fat storage, increase mild inflammation, and enable the body to extract more energy from food, which may contribute to obesity. Moreover, a balanced gut microbiome—home to trillions of ‘good bacteria’—helps regulate immune responses, reduce inflammation, and protect against harmful germs.
Also key to maintaining one’s digestive health is adopting good eating habits like eating slowly, avoiding overeating or even consuming large meals just before bedtime, ensuring sufficient intake of water to aid nutrient absorption and keep the digestive tract hydrated. Avoiding excessive processed foods and unhealthy fats can prevent inflammation and other digestive issues, ensuring your gut functions efficiently.
Digestive health is the cornerstone of overall well-being, influencing everything from immunity to mental clarity, heart health, and energy levels. Neglecting gut health can lead to digestive issues, weakened immunity, and even contribute to conditions like anxiety and depression. Incorporating gut-friendly foods, managing stress, staying hydrated, and prioritizing sleep are all important steps in nurturing digestive health and supporting the body’s overall function.
This World Digestive Health Day, Dr Sae-Lao reminds Filipinos to prioritize the gut health as it supports not just digestion, but overall wellness.
