Nutritionist, Louise Pyne, reveals why optimising our gut health could help us to age better…
Ageing can bring all sorts of changes, inside and out. And while we might notice the visible signs first, there’s a fascinating transformation happening beneath the surface, too.
Our gut is home to trillions of microscopic organisms, known collectively as the gut microbiome. These play an important role in our health – from supporting our metabolism and immunity, to affecting our skin, mood and even how our bodies process hormones.
And, as we get older, the composition and diversity of this microbiome can change – unfortunately, not always for the better.
Research suggests that certain species of beneficial bacteria can decrease as we age. This includes Roseburia, which produces short-chain fatty acids that help support the gut lining, and Bifidobacterium, which helps to maintain the gut barrier and interacts with the immune system.
The good news is that there’s plenty we can do to keep our gut in good shape for the years to come.
4 ways to support your gut for healthy ageing
Rotate your probiotics
An approach I often recommend with probiotic supplements is to switch strains every 12 weeks. This isn’t a hard-and-fast rule, but it can be a useful way to introduce different strains and their potential benefits over time.
Not sure which to go for? Look for products that use delayed-release, enteric-coated or otherwise protected capsules. These are designed to help the bacteria survive stomach acid and reach the intestine.
Feed your gut with fibre, but do it slowly
Fibre is key for the microbiome because many gut bacteria use it as fuel. A meta-analysis of more than 3.5 million people found that people who ate more fibre had a 23% lower risk of all-cause mortality.
It’s important to increase fibre gradually, however. A sudden jump can cause bloating, wind or discomfort while your gut adapts. Try adding one extra portion of vegetables, a tablespoon of seeds, or swapping to wholegrain bread or oats, then build gradually from there.
Ideally, we want to be aiming for around 30g of fibre a day. An easy hack is to look for products containing 6g or more of fibre per 100g. Keep a rough tally of your daily intake, and drink around 1.5–2 litres of fluid a day alongside fibrous foods to help avoid constipation and bloating.
Fill your fridge with fermented foods
Fermented foods such as live yoghurt, kefir, kimchi, sauerkraut and fermented vegetables contain live microorganisms that interact with the gut microbiome. That being said, not everything labelled as ‘fermented’ still contains live cultures. Some products are pasteurised after fermentation, so check the label for words such as ‘live cultures’ or ‘live bacteria’ to get the good stuff in.
You don’t need huge amounts, either. Try adding a spoonful of sauerkraut or kimchi to lunch, swapping your usual yoghurt for kefir, or having live yoghurt with berries and seeds at breakfast.
Unexpected allies
We don’t need to necessarily overhaul the entire contents of our kitchen, either. Some everyday foods can have surprising benefits for our gut (and our health-span). Coffee has been linked with greater abundance of a gut bacterium called Lawsonibacter asaccharolyticus. Research suggests this bacterium may play a role in supporting our metabolism and regulating blood sugar.
Bread can be another surprisingly useful addition to a varied diet, as long as you choose wholemeal, wholegrain or seeded varieties over a standard white loaf. Look for loaves that around 6g or more of fibre per 100g and check that wholegrain or wholemeal flour features high up on the ingredient list to reap the intestinal benefits.
