COVID-19 and Gut Health

A Healthy Gut is A Healthy Life!

Singapore is affectionately known as a ‘food paradise’, blessed with a wonderful variety of delicacies that we can often enjoy 24/7. However, such daily conveniences have also been severely disrupted.

As well as protecting ourselves from the virus on the outside, we should not forget to strengthen our immune system. Our body’s natural defenses keep us healthy in the face of mild infections, including contaminants in the food that we may accidentally consume.

Our intestines are actually one of our main ‘pillars of defence’, containing trillions of microbes collectively known as the microbiome. Research has shown that the gut microbiome plays an essential role in the body’s immune response to infection and in maintaining overall health.

As well as mounting a response to infectious agents like the coronavirus, a healthy gut microbiome also helps to prevent potentially dangerous immune over-reactions that damage the lungs and other vital organs, which often cause respiratory failure and death. In addition, the microbiome has been shown to influence the development of cancer and drug behaviour as well. Hence it is essential that we eat the right foods to keep our gut healthy so that we can better protect ourselves against the ravages of diseases.

The food we eat has a more important and direct impact on the microbes in our gut. Do not fall into the trap of taking health supplements that claim to’boost your immune system’ without any real scientific evidence. Also never eat any foods (including fiber ) in excess as this will always lead to problems. Find out more about common myths here.

A diverse microbiome is a healthy microbiome, containing many different species that interact with one another and each play their part in immunity and health. Microbiome diversity declines as we get older, which makes it even more crucial to start eating right early in life and then maintaining a healthy microbiome throughout your life.

The best way to increase our microbiome diversity is by eating a wide range of healthy foods. These include fresh lean meats and plant-based foods, which are high in fibre, and limiting ultra-processed foods including junk food. Following a Mediterranean diet has also been shown to improve gut microbiome diversity and reduce inflammation: eating a mixture of fruit, vegetables, nuts, seeds and whole grains; healthy fats like extra-virgin olive oil; and lean meat or fish. Avoid excessive alcohol, salt, sweet drinks, and artificial sweeteners and preservatives.

(Source: Ministry of Communications and Information website)

During this period of staying at home, if you are concerned about getting hold of fresh produce, do consider that frozen fruits and vegetables are also healthy and will last much longer. Canned fruits and beans are another long-lasting option. You can also support your microbiome by regularly eating natural yoghurt and artisan cheeses, which contain live microbes (probiotics). Another source of natural probiotics are bacteria and yeast-rich drinks like kefir (fermented milk) or kombucha (fermented tea). Fermented vegetable-based foods, such as Korean kimchi (and German sauerkraut) are another good option.

Remember that choosing foods that support a healthy gut microbiome is much more important than stockpiling toilet paper or instant noodles. Maintaining your mental health by staying physically active and getting enough sleep will also help to keep your immune system in good shape. And don’t forget to wash your hands and avoid touching your face and wear a mask when you leave your house.

Watch more of Dr Mark Wong’s videos and gain insights at https://www.markwongsurgery.com/media/videos/