I’m a nutritionist – here’s 4 simple ways to ease embarrassing gut problems fast

BRITS have revealed their most red-faced gut-related moments, including publicly breaking wind, loud stomach gurgles in a job interview and leaving a public toilet smelly.

A poll of 2,000 adults found as many as 79 per cent have experienced embarrassing stomach issues.

With 73 per cent suffering from symptoms such as bloating, constipation and diarrhoea at least one day a week – which is equivalent to seven weeks a year.

And 54 per cent find gut health confusing, whilst two fifths (39 per cent) don’t know what foods are good for their digestion and 43 per cent are clueless about the key role fibre plays.

In light of the lack of awareness around gut health, registered nutritionist, Rhiannon Lambert, working with California Almonds which commissioned the research, said: “Knowing the right foods is an easy first step to treating these awkward symptoms, and research reveals that fibre-rich foods like almonds can support a healthy gut.”

The research went on to find that despite many being affected by digestive troubles, more than a third (38 per cent) don’t know these can indicate poor gut health and only one in five think symptoms cause health concerns.

Only 30 per cent would turn to a nutritionist and just 27 per cent would see a doctor after an embarrassing stomach incident. 

Top excuses include gut health not being a big issue (51 per cent), believing that symptoms were normal (35 per cent) and not wanting to waste doctors’ time (28 per cent).

Instead, more than two thirds (69 per cent) would opt to self-medicate by changing their diet (56 per cent), drinking more water (50 per cent) and taking over-the-counter medicine (46 per cent).

Popular TikTok “remedies”, include charcoal supplements, ginger shots and lemon water, which many are willing to try, according to the stats via OnePoll.

Rhiannon lambert added: “Our gut health is certainly something that we shouldn’t overlook – looking after it helps not just our digestion but overall wellbeing and can even prevent more serious diseases such as colon cancer and inflammatory bowel disease (IBD) later down the line.

“For most of us, the key to good gut health is ensuring we’re eating a varied and balanced diet that supports our gut microbiota.

“Adding almonds is a great option to do this, and the latest scientific research shows eating whole and ground almonds can increase the short chain fatty acid butyrate, which is associated with multiple health benefits, including better sleep, decreased inflammation and decreased risk of colon cancer.”

Rhiannon busted some common food myths surrounding gut health and gave advice on simple ways to ease gut problems.

1. Eat foods that promote bowel movements

Rhiannon said it’s a gut health myth that you should be having a poo every day.

There’s not one-size fits- all when it comes to toilet habits so everybody will have their own routine they’re accustomed to.

But the nutritionist said you may be constipated if you notice that you haven’t passed a stool for longer than you would normally.

She suggested consuming almonds to support increased bowel movements.

2. Drink plenty of water (not lemon water)

Another myth Rhiannon hit out at is that lemon water is great for your gut.

“Adding a slice of lemon to your water, while tasty, is unlikely to do anything for your gut microbiome or provide any sort of ‘detox’ effect,” she said.

“Drinking plenty of water is enough to keep your gut functioning normally, as dehydration can result in constipation.”

3. Get your fibre in

Contrary to some might think, you can’t get enough of your fibre from just eating cereals, Rhiannon went on.

“Most don’t reach the recommended 30g of fibre per day, so if you enjoy cereals for breakfast, look for varieties that contain whole foods sources such as almonds, oats, and complex carb,” the nutritionist advised.

4. Don’t cut out gluten

According to Rhiannon, you won’t necessarily be helping your gut out by giving up gluten.

The nutritionist said: “Cutting out food groups has no benefit to the gut and can limit a variety of healthy foods in the diet, so unless you have Coeliac disease or a confirmed intolerance, consuming gluten will likely have no negative effects.

“Wholemeal breads can be a great source of fibre, which is a key nutrient for supporting a healthy gut.”