Please explain gut health for our readers in layman terms. What is the link between BAME gut and health issues?
Gut health is all about the amount, quality and balance of bacteria in our gut. We need these bacteria to be the right ones and to work effectively from the moment food enters our body until the time it leaves! When it's out of whack it can create all sorts of problems.
There are a number of reasons why gut health issues arise in our community. As a community we tend to have high levels of health issues such as diabetes and obesity that compromise gut bacteria.
It's hard to beat South Asian cuisine – but we do like our fried foods, snacks and sweets! We also have a tendency to over work and limit exercise. This all adds stress and fatigue to our body which in turn reduces our gut-friendly bacteria.
As a community we don’t always take advantage of access to health screening and diet advice either. We need to make sure we don’t miss any early warning signs and take action to look after our health.
Why do you recommend a meat free diet and how can one embark on it to sustain the diet?
There is lots of evidence that a meat diet can cause long term issues with health. Remember our ancestors grew up on a plant based diet that served them well and reduced the risk of the many chronic illnesses South Asians now have greater risk of.
So, let’s learn from our previous generations and embrace the power of daals, vegetables and complex carbohydrates. Simple food leads to less issues with the gut.
How to sustain this way of living? Slow but sure wins the race. If you feel it will be difficult to go plant based - start by having one or two meat free days that are plant based:
Mix things up and add variety – try different dishes and cuisines there are lots of different recipes and ideas available online
Keep it balanced – add different fruits and vegetables to still give you the essential protein, iron and much needed nutrients
Ensure you satisfy your hunger – going plant based does mean you will eat more than you are usually used to, and that’s fine
Work with your GP or seek a dietician to make sure you don’t miss out on vital nutrients like B12, iron, omega fats and protein.
What kind of food is gut friendly?
Foods rich in fibre will help to feed the good gut bacteria and keep them healthy. Foods like bananas, apples, leeks, onions and garlic to name just a few.
Probiotics, fermented foods and drinks are amazing sources of gut-friendly bacteria as well. Things like kimchi, pickles, sauerkraut, kombucha, and yoghurts. Add them as accompaniments to your curries and thaalis.
How does gut health impact different age groups?
Its impact to look after our gut from the day we are born. But especially as we become older and more exposed to different climates, medications and health issues. A balanced lifestyle – good exercise, regular sleep and eating patterns with a fibre rich diet will keep the gut bacteria rich in number and type.
What is the biggest learning from the Covid-19 pandemic for the BAME community?
As a community, we are known to be more at risk of contracting COVID and then once infected more affected by it. This is because of pre-existing health conditions which are greater in the South Asian community, things like diabetes, obesity, and asthma to name just a few.
The other factors at play here are socioeconomic and cultural. We have tight knit sociable communities, live in joint family units, and our working environments have all increased the risk of exposure.
So, the biggest learning would be – focus and prioritise your health and wellbeing (physical, mental, emotional and nutritional). Maintain appropriate health and safety precautions, but also take the time to look at your diet, sleep and lifestyle. Being gut-healthy will keep your immune response at its prime and make sure you are vaccine-ready.
You can also follow Dr Sunni’s celebrity cookalongs @dishdashdeets
