bodyType

customContents

entityId

entityUuid

articlePageQuery

filter

article

articleBaseAdvertisingInfoArticle

articleListArticle

articleSeoArticle

helpersCheckIsPostiesArticle

hooksArticleAcknowledgementGateOverlayArticle

hooksTrackPageViewArticle

hooksContentInterestArticle

articleLinkingDataContent

articleSchemaContent

liveArticle

advertZone

sentiment

contentLock

topics

types

sections

moreOnThisArticles

urlAlias

commentCount

sponsorType

authorLocations

authors

paywallTypes

corrections

displaySlideShow

multimediaEmbed

printHeadline

seriesContainer

socialHeadline

headline

flag

firstTopic

glossary

flattenTypeIds

publishedDate

additionalInfoBoxes

images

image

relatedLinks

relatedNewsletters

__typename

createdDate

sponsor

factSheets

series

disableOffPlatformContent

published

updatedDate

summary

subHeadline

body

keywords

copyrighted

customTimezone

liveContents

Sasha Gonzales

Gut health is very important.
Our digestive system is not just responsible for breaking down food and absorbing the nutrients that support our bodily functions, but is also home to trillions of “good” and “bad” bacteria collectively known as the gut microbiome.
This microbiome plays several key roles, according to Singapore-based gastroenterologist Dr Andrea Rajnakova.
It directly defends against pathogens and helps maintain our intestinal lining. It also prompts antibody production to support our immune system, produces K and B vitamins including biotin and folate, and helps with weight regulation and communication between the gut and the brain.

Good gut health is achieved when there is a balance between good and bad bacteria. There are several factors that may upset this balance, including environmental factors, antibiotic use, and consuming sugary soft drinks and high-fat, processed and fast foods.
An unbalanced gut microbiome is associated with medical conditions ranging from type 2 diabetes and high cholesterol to heart disease and inflammatory bowel syndrome, Rajnakova says.
An unhealthy diet of processed and fast foods is also closely linked to gut inflammation, a problem that is thought to be associated with leaky gut syndrome.
This condition occurs when the intestinal lining becomes inflamed, damaged or irritated, allowing proteins, bacteria and toxins to pass from the lumen – the channel within the intestine through which digested food passes – into the bloodstream, Rajnakova says.
Choose foods containing healthy fats, like olive and avocado oils, nuts, seeds and fish
Andrea Rajnakova, on maintaining a balanced microbiome
“When these foreign substances enter the bloodstream, they are attacked by our immune system, triggering a cascade of reactions that may lead to chronic inflammation in the body and a change in our gut flora,” she adds.
Digestive issues are among the first signs of gut inflammation and an unbalanced microbiome. We may notice these as changes in our bowel movements such as diarrhoea and constipation, bloating, flatulence, abdominal discomfort or pain and indigestion.
Other problems may flare up that we may not immediately associate with an unhealthy gut, because their symptoms may overlap with those of other conditions.

These include:
Skin issues: It is still unclear how poor gut health is connected to skin problems such as acne breakouts, eczema and rash flare-ups, but imbalance in the gut microbiome – dysbiosis – is said to play a key role.
Insomnia: Researchers at Shandong University in China found the quantity of certain types of bacteria in our gut, such as Lachnospiraceae UCG-004 and Odoribacter, promoted longer sleep, while others such as Selenomonadales and Negativicutes increased the risk of insomnia.
Sugar cravings: When there is too much yeast in our gut, the microbiome changes, says Graeme Bradshaw, a Hong Kong-based naturopathy and homeopathy practitioner.

“The yeast is usually the type called Candida albicans. Yeasts naturally ferment sugar, and in doing so remove the sugars and simple carbs from the foods we’ve eaten.
“The overall effect of this fermentation is not just a lot of gas, bloating and flatulence, but also a desire for sugary foods and fruits like grapes to make up for missing sugars. Unfortunately, that further feeds the Candida and bloating,” he adds.
Bradshaw says an imbalance in the gut, which can affect sugar, glucose and carbohydrate metabolism, may also cause cravings for high-carbohydrate foods.
Finally, gut inflammation may affect the production of “feel-good” chemical serotonin. Bradshaw says reduced serotonin levels may lead to anxiety, mild depression, cravings for sweets and even the desire to binge on comfort foods such as chocolate.

Safeguarding the gut
To maintain a healthy gut microbiome, consume fibre-rich plant foods such as fruit, vegetables, beans, legumes and whole grains like brown rice.
Certain plant foods, such as apples, bananas, mushrooms, soy beans, chickpeas, oats and barley, are naturally prebiotic; they contain special fibres that function as food for the good bacteria in your gut, allowing them to grow and thrive.
Rajnakova recommends avoiding white bread, white rice, pastries and other highly processed foods, and to minimise your intake of red meat.

“Choose foods containing healthy fats, like olive and avocado oils, nuts, seeds and fish. Limit your consumption of saturated fats and avoid foods with trans-fat,” she says.
When it comes to drinks, Rajnakova says water is best. Avoid sugary drinks and limit your intake of juices and milk. Coffee, tea, fresh fruit juices and low-fat milk can all be part of a healthy diet but are best consumed in moderation.
Limit sodium in your diet. Most processed foods are high in sodium, so skip these in favour of fresh, whole foods.
Rajnakova says probiotics – live microorganisms similar to the beneficial bacteria in your gut – may also aid digestive health. The most common probiotics belong to groups called Lactobacillus and Bifidobacterium.
Probiotics are used as dietary supplements to reduce gastrointestinal discomfort, improve immune health, relieve constipation, and prevent antibiotic-induced diarrhoea, she says.
They are also found in yogurt and other fermented foods like kimchi, sauerkraut, kefir, kombucha, tempeh, miso and probiotic-fortified foods.
Like what you read? Follow SCMP Lifestyle on Facebook, Twitter and Instagram. You can also sign up for our eNewsletter here.


Year of the Snake fitness retreat in Hong Kong features snake-themed exercises and motifs

Having a little wine with a Mediterranean diet could be as good as statins for the heart

Planning a sober Christmas? Expert tips on avoiding alcohol and still having a good time

How to help a loved one with dementia enjoy the holiday season

Wellness

Acne, eczema and insomnia can signal poor gut health; here’s how to safeguard yours

Research has shown insomnia to be linked to bad bacteria in the gut, and skin issues are also thought to indicate poor gut health. Experts explain how to safeguard your digestive system to avoid diabetes, high cholesterol and other conditions. Photo: Shutterstock

Singapore-based gastroenterologist Andrea Rajnakova. Photo: Dr Andrea Rajnakova

Rajnakova says poor gut health is linked to a range of serious conditions, which is why maintaining a healthy digestive system is key. When it comes to drinking, she says water is best. Photo: Shutterstock

Graeme Bradshaw warns sugar cravings may be due to gut inflammation or an unbalanced gut microbiome. Photo: Graeme Bradshaw

Gut inflammation may affect the production of the “feel-good” chemical serotonin, which can lead to anxiety, mild depression – and cravings for sweets. Photo: Shutterstock

To maintain a healthy gut microbiome, consume fibre-rich plant foods, like fruits, vegetables, beans, legumes, and whole grains such as brown rice. Photo: Shutterstock

Facing death, Singapore dad used diet, exercise and ‘mentality’ to shed 40kg in 3 years

Alex Tan in 2016, when he weighed more than 120kg, and in 2024 after his weight-loss journey took him from death’s door to fit and healthy. Photo: Alex Tan/Ultimate Performance

Tan at his university graduation in 2001, aged 26, when he weighed more than 100kg. Photo: Alex Tan

Tan in September 2021, about five months into his fitness journey. Photo: Alex Tan

Tan with his personal trainer Monique Lee, about 20 months into his fitness journey in December 2022. Photo: Ultimate Performance

Tan doing sled backward pull exercises guided by Lee, in July, 2022 – 15 months into his fitness journey. Photo: Ultimate Performance

Tan and Lee in May 2024, after Lee had lost 40kg over three years. Photo: Ultimate Performance

Tan shares information with colleagues about his healthy food choices on the road to becoming fit. Photo: Alex Tan

Tan with his partner, Rachel. Photo: Alex Tan

Tan with his son, who will soon begin his national service in Singapore. Photo: Alex Tan

How eating added sugar speeds up biological ageing and makes skin look older

Eating foods with added sugar accelerates biological ageing, a new study finds. Photo: Shutterstock

A new study found eating foods with added sugar accelerates biological ageing, even when following an otherwise healthy diet, while a dietician explains how eating sugar makes skin look older. Photo: Shutterstock

After cutting down on sugar, Neelam Daswani lost weight and enjoyed better skin. Photo: Neelam Daswani

Eating too much processed sugar triggers changes in our cells that directly contribute to ageing and ageing-related diseases. Photo: Shutterstock

Karen Chong is a dietitian at Matilda International Hospital in Hong Kong. Photo: Matilda International Hospital

The natural sugar found in fresh fruit is fine, Chong says. Photo: Shutterstock

Why ultra-processed foods  – such as breads, cereals and most sausages – are harmful; they can be addictive and are linked to cancer and other ills, doctor says

Sweetened cereals are a common breakfast food that are ultra-processed and potentially harmful. A University College London professor explains why ultra-processed foods are dangerous, and how to spot them. Photo: Shutterstock

A woman shops in a supermarket. Almost three quarters of the US food supply is ultra-processed, according to food database GroceryDB. Photo: Shutterstock

Chris van Tulleken is an infectious diseases doctor at the Hospital for Tropical Diseases in London and an associate professor at University College London. Photo: TEDxNewcastle

Along with artificial flavourings, additives are used to bind ingredients, to stabilise UPF products, preserve them, colour them, and enhance their taste. Photo: Shutterstock

As UPF doesn’t make us feel full, we will eat more of it, driving excess consumption, according to van Tulleken. Photo: Shutterstock

Sausages with additives are almost always UPF. Photo: Shutterstock

The cover of van Tulleken’s book. Photo: Penguin

Lifestyle

Health & Wellness

Health

An unbalanced gut microbiome is linked to diabetes and more. Digestive issues are obvious red flags, but there are others you may not expect


An unbalanced gut microbiome is linked to diabetes and more. Digestive issues are obvious red flags, but there are others you may not expect.


Healthy eating

Disease