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The topic of gut health has been on the rise for the past several years. More research and studies about the gut and the microbiome are coming out each year. We understand better than ever how key of a role the gut has on our health. This article is all about gaining a better understanding of the topic and learning how to improve gut health and increase your overall well-being.
Why is gut health important?
Researches suggest that gut health is at the center of overall health. In fact, 80% of your immune system is found in your gut. Your gut microbiome is the foundation of your health. It is a collection of microbes living in your gut and playing a critical role in your health. Each person has a unique gut microbiome that is fully established in the first year of life. The goal is to keep a good balance of good and bad bacteria in your gastrointestinal tract to ensure healthy digestion and proper absorption of nutrients. Many factors can affect and change your microbiomes such as diet, medication, and environmental elements.
What are the benefits of a healthy gut microbiome?
Of course, a healthy gastrointestinal tract is important to ensure proper digestion without discomfort. It is also necessary for your body to adequately absorbs all nutrients found in your food and provide you with energy to live your life. Additionally, recent studies are suggesting that a healthy gut may improve cardiovascular health and lower your risk of heart diseases. Furthermore, it seems that your gut health and your mental health are highly correlated. You have likely experienced nausea or butterflies in your stomach when facing a stressful situation. Similarly, when your gut is unhealthy, it can impact your mental health and affect how your brain processes information.
How do you know if your gut is unhealthy?
The good news is that it is typically quite evident when your gut health could use some improvement. However, many of us assume that our symptoms are normal. While gas and bloating can be normal from time to time, it should not be the permanent state you find yourself in. Other symptoms such as diarrhea and constipation can also be indicative of problems in your digestive tract. While many people only deal with occasional problems they can easily manage, some of us may need to consult with a GI professional. Conditions such as irritable bowel syndrome, leaky guts, or SIBO can be managed with proper medical care and education. Brain fog, memory, or concentration issues definitely should warrant a visit to your doctor as they could be indicative of an autoimmune disease. Your doctor can determine the right path for testing and treating for your individual situation.
How to improve gut health?
Here are some general good habits to implement for a healthy gut.
- Eat a diversity of food. Each food offers different nutrients and benefits for your health. The broader the diversity of food you consume, the most type of nutrients you will benefit from.
- Consume fiber to feed the good bacteria in your gut and lower the chances of constipation.
- Eat fermented food to feed the good bacteria in your gut and improve your digestion.
- Limit consumption of artificial sweeteners which can turn healthy bacteria into harmful ones.
- Eat probiotic-rich food and/or take a probiotic supplement. Probiotics are healthy bacteria that contribute to a healthy digestive tract. They can boost your immune system and some scientists suggest they could help with allergies and lactose intolerance.
- Increase consumption of food rich in polyphenols which are considered prebiotics and can increase good bacteria in your gut.
- Find solutions to lower the stress in your life such as exercise, meditation, journaling etc.
- Only take antibiotics when necessary under the recommendation of a doctor.
What food contains what?
| RICH IN FIBER | FERMENTED FOOD | RICH IN PROBIOTICS | RICH IN POLYPHENOLS | |
| Legumes (beans, lentils, etc) | Yogurt | Yogurt | Red wine | |
| Broccoli | Sauerkraut | Aged cheese | Berries | |
| Berries | Kombucha | Kombucha | Nuts | |
| Avocado | Miso | Kimchi | Flaxseeds | |
| Whole grains | Kimchi | Sauerkraut | Cocoa powder and dark chocolate | |
| Chia seeds | Beans | |||
| Popcorn | Vegetables (artichoke, red onions, spinach) |
In conclusion..
You can work to improve your gut health with easy changes to your daily habits. However, you may need the help of a professional if your symptoms can’t be managed with simple tweaks. As they rule out different things that could be causing you problems, they may refer you to a nutritionist who can help you through an elimination diet such as the low fodmap diet.
In a future article, I will share my experience with the low fodmap diet.
I hope this is helpful in your journey to improve gut health.
Take care,
Cat xx