Dr MEGAN ROSSI: The simple quiz to get you on a happy intestinal tract! –

You were told to “go with your instincts”. You can say you feel ‘abdominal pain’. Arousal can express itself as “butterflies in the stomach.”

These age-old claims stem from a truth that has since been proven by science: Our gut and the various microorganisms in it (known as our “gut microbiota”) have power over nearly every aspect of our health.

From the health of our skin to our mental health, from cancer risk to our experience of menopause, the gut seems to play a role in everything.

As a dietitian and gut health researcher at King’s College London and in my own clinic, gut health is bread and butter for me – and in this new weekly column, I’ll be sharing the fascinating things I’ve learned, with lots of tips. , your questions as well as the most cutting-edge science-based answers.

The goal is to stay up to date with the latest findings so you can take control of your health.

It’s not about telling you to do this or that. There is certainly a worrying trend towards oversimplified, one-size-fits-all gut health recommendations. Although well-intentioned, they can do more harm than good.

An example of this is eating more prebiotics (plant fibers found in foods like garlic, where our gut bacteria feed). But research shows that adding extra prebiotics to the diet can trigger gut symptoms in about 15-20% of the population, especially in those with irritable bowel syndrome (IBS).

I hope this column serves as a resource for your instincts to help you discover what works best for you.

But first, let’s take a look at your current gut health. It is a little disturbing that there is no single criterion by which to judge it. That said, this simple self-assessment is a good place to start (do it again in a few months to check your progress).

For each question, circle the appropriate answer for you.

1. How often do bowel symptoms occur (eg bloating, reflux, constipation)?

Less than once a month (0 points)

1-3 times a month (1 point)

1-2 times a week (2 points)

3 or more times a week (3 points)

For example, if you are feeling tired or under pressure, it is quite normal to have these symptoms several times a month.

Research suggests that adding extra prebiotics to the diet can cause gut symptoms in about 15-20% of the population, especially in those with irritable bowel syndrome (IBS). I hope this column serves as a resource for your instincts to help you discover what works best for you.

2. Do you regularly take medication (including pills)?

No (0 points)

Yes (2 points)

Antibiotics are known to upset the balance of bacteria in the gut, but they are not the only drugs that can do this.

A study of 900 non-antibiotic drugs found that nearly a quarter (including birth control pills and proton pump inhibitors for acid reflux) had an adverse effect on gut bacteria, at least in test-tube research.

3. Do you have any health problems in your family?

No (0 points)

Yes (2 points)

Our environment (including diet and exercise) plays an important role in gut health, but it is now known that genetic factors also play a role.

4. How many different plant foods do you eat per week? (These include vegetables, fruits, whole grains, legumes, nuts, seeds, herbs and spices.)

30+ (0 points)

20-29 (1 point)

10-19 (2 points)

less than 10 (3 points)

A study by US researchers found that people who eat 30 or more different plant foods per week have a more diverse gut microbiome than those who eat 10 or less. As I’ll explain another day, it sounds like a lot, but it’s easy to accomplish. Check out this space!

5. How would you describe yourself in an average week?

Happy (0 points)

Neutral (1 point)

Unlucky (2 points)

Gut bacteria have a direct effect on mood and vice versa.

6. How often do you feel sick (eg cold and flu)?

Less than 3 times a year (0 points)

Every 2-4 months (1 point)

At least once a month (2 points)

Did you know that 70 percent of immune cells live throughout the digestive tract? So even if you don’t have gut symptoms, if you get multiple infections, it could be a sign that your gut isn’t as healthy as you think.

7. Do you avoid foods due to food intolerance?

No (0 points)

Yes (2 points)

It’s one thing to avoid certain foods because you have a diagnosed allergy, because there is a definite risk.

However, avoiding certain foods due to intolerance can have undesirable consequences, especially by reducing the diversity of gut bacteria. As I’ve seen at the clinic, it can make you more responsive to more foods in the long run.

8. How many hours do you sleep on average at night?

Minimum 7 hours (0 points)

More than 5 hours and less than 7 (1 point)

5 hours or less (2 points)

It only takes two days to get less sleep than necessary to affect our gut bacteria. Sleep deprivation can also increase inflammation and stress hormones, which may explain why not getting enough sleep is linked to worse gut symptoms, especially in people with IBS.

9. How often are you negatively affected by stress?

Less than once a month (0 points)

1-3 times a month (1 point)

Every week (2 points)

Stress is a common cause of gut-related symptoms, and chronic stress can lead to inflammation and other problems such as leaky gut, where the cell barrier allows good (nutrients) and bad (pathogens) to escape. becomes weak.

10. How many times (at least 30 minutes) do you practice to the point where you can’t hold your breath no matter how many times you try to sing?

3 or more times per week (0 points)

1-2 times a week (1 point)

Less than once a week (2 points)

Studies have shown that regular exercise (three times a week) can significantly improve the diversity of gut bacteria. Our microbes, like us, get a positive “effect” from exertion. It also helps the bowels to move, which is important for health.

Add your score:

0-6: Full score. For you, it’s about keeping your gut health in top shape. Check out the tips and recipes in my column each week.

7-13: Not bad. With a few tweaks we’ll improve you and your gut microbes – you’ll be feeling your best in no time!

14-22: Time to go to work. Using the practical strategies I’ll describe, we’ll get your instincts back on track and restore your health and happiness from within.

Email Dr Megan Rossi at drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT – provide contact details. Answers should be taken in a general context; Always consult your doctor if you have any health problems.