Sarah Keogh, RD
January 2025
No one needs to tell people with coeliac disease about gut problems – from bloating and constipation to cramps and a everything in between, people with coeliac disease know all about it. Cutting out gluten solves (most) coeliac gut problems, but there is more to a healthy gut than just going gluten-free…
Did you know that a healthy gut is now linked to better mood, lower risk of several types of cancer, a healthy immune system, as well as being important when it comes to balancing weight? And although fibre is essential, it is not the beginning and the end of a good gut. There are lots of other things you can do to keep your gut healthy, happy and working for you.
In an ideal world a healthy gut goes to the loo once or twice a day, with little effort and what comes out is nice and formed. Sorry for the detail, but it’s always good to know what you are aiming for…constant changes, bloating and pain are not normal and do need some help.
Check in with your doctor or dietitian if you are struggling.
What can you do to make your gut happy?
Eat more fibre…
Although fibre is not the only thing your gut needs, it is pretty important. Studies show that most people eat less fibre once they start on a gluten free diet, often going from a large amount of intestinal hurry to a full intestinal stop. We see lots of people in the Coeliac Clinic with constipation after starting a gluten free diet. Lots of high fibre foods do contain gluten – breakfast cereals, brown bread, and so on. So where can you find gluten-free fibre? Fruit and vegetables are always a great place to start for fibre. You can also add gluten-free fibre with nuts and seeds, as well as beans and lentils. Fibre supplements can also be useful but do ask your dietitian before you start.
Eat different kinds of fibre…
Your gut is full of bacteria that are important for your overall health. These bacteria rely on the fibre you eat for food and no fibre means unhappy bacteria. But it is not just the amount of fibre – it’s the type.
Different bacteria like different kinds of fibre so it’s best if you can eat lots of different high fibre foods. Try to mix it up with your fruit and vegetables – eating different colours and different types. Try different seeds and nuts – sesame seeds, chia seeds, almonds, hazelnuts etc. This helps give all of your gut bacteria a chance to get their favourite food.
Eat Fermented Foods…
Fermented foods have substances in them that have been shown to support a healthy gut. Think of gluten-free sourdough or yeast bread, yoghurt, kefir, cheese, kombucha and sauerkraut. People eating these have more variety in their gut bacteria and an overall healthy gut.
Get Moving…
Did you know that your gut needs you to exercise too? Nothing makes a gut sluggish like staying still. This is one of the reasons people in hospital often struggle with constipation. Exercise helps to get blood moving though your gut, making it work better overall. Exercise also decreases stress – and let’s face it, stress can do all kinds of things to your gut. You don’t need to join a gym or spend a fortune on classes (although these will all help), a simple walk works wonders. Do aim to get some activity 4-5 days a week for at least 20 minutes.
Drink Some Water…
Or herbal tea, or anything that will help hydrate you. You need 1.5 to 2 litres of fluid everyday – that’s about 3 to 4 pints. Alcohol will dehydrate you, so it doesn’t count. Aim to get some plain water and then top up with some herbal teas throughout the day. Peppermint tea is great for a healthy gut and ginger and lemon in hot water is a lovely pick-me-up if you need it.
Chill…
There is nothing like stress for causing bloating, constipation and even diarrhoea in some people. You can’t take all the stress out of your life, but you can acknowledge that it’s there and see if you can do anything to help your gut feel better. As mentioned above, exercise is brilliant when it comes to relieving stress, but it’s worth thinking about anything else that you find calms, relaxes, or switches you off. It is different for different people – a bath, meeting friends, watching a comedy on TV, asking for help, yoga, joining a choir…find your thing and see what works for you.
Check out the rest of our articles over the next few weeks – we go into much more detail about how you can help your gut feel great.
