The doctor says a missing ingredient is ruining your gut health

A doctor has warned that although many of us know how important digestive health is, many of us still get it wrong. Dr Natasha Fernando, medical director for Medichecks, says your gut is key to many things, including the state of your mental and physical health.

If your gut health gets weaker, you’re more likely to experience physical symptoms like lethargy and acne. Also, due to the connection between the gut and the brain, you are also at increased risk of developing depression and anxiety if you are not fueling your body with the right foods.

Dr Fernando said: “It’s pretty common knowledge that fiber is key to keeping your gut healthy, along with supporting your immune system. It is recommended that adults eat 30g of fiber a day, although the average fiber intake in the UK is around 60% of what it should be.

“However, it’s important to remember that if you eat more fiber, you also need to increase your water intake. An increase in fiber can be one of the first steps in solving constipation, but have you ever increased your fiber intake and still been stuck? This is probably due to lack of water.

“55-60% of our bodies contain water, but we gradually lose water naturally throughout the day. Symptoms of dehydration include headaches, fatigue, and dry, chapped lips. Just 1% loss of hydration is enough to make you feel sleepy and unable to concentrate. Therefore, it is vital to keep our hydration levels up on a regular basis.

“Fiber absorbs liquid like a sponge, and the more fiber you add to your diet, the more liquid is absorbed. So to make sure you don’t get dehydrated, you need to increase your fluid intake along with your fiber intake – if you’re thirsty, you’re too late.”

To prevent dehydration, try building some healthy hydration habits, such as:

• Setting an hourly drink alarm
• Get a large water bottle that you take everywhere with you
• Drink a glass of water first thing after waking up
• Cutting back on caffeine and alcohol (as these can counteract the water you drink and, in excess, are more likely to dehydrate you)

If possible, try to have water as your main fluid intake, although milk, tea, coffee and juices (low-fat, sugar-free) all count towards your daily fluid intake.