Gut Health 101: Tips for a Happy and Healthy Digestive System
Improve gut health with these simple steps.
What is Gut Health? Gut health refers to the state of the gastrointestinal tract and the balance of microorganisms that inhabit it. To make it super simple… It’s the organs that helps digest, absorb, distribute, and eliminate the things that you ingest. Both liquids and solids. It consists of your mouth, esophagus, stomach, small intestine, large intestine (colon), rectum, and anus. Other organs that support gut function include the liver, pancreas, and gallbladder. Together, these organs work in coordination to break down food into nutrients, absorb them into the bloodstream, and eliminate waste from the body. Amazing, right?! A healthy gut microbiome is essential for proper digestion, nutrient absorption, immune system function, and overall health. All pretty important stuff!
And what about the microbiome? What is that exactly? Simply put, it’s the internal environment of your gastrointestinal tract. Specifically, the microbiome is the collection of microorganisms that live in and on the human body, including bacteria, viruses, fungi, and other microbes. Pretty wild when you think of it like that, right?! These microorganisms can be found in various parts of the body, including the skin, mouth, and gastrointestinal tract. (… why oral hygiene, often overlooked, is so important for gut health) The gut microbiome, specifically, refers to the microorganisms that inhabit the digestive tract. And how those guys work together is very important to your health. Kind of like knowing how to feed your sourdough starter, you need to know how to nourish and feed your gut! It’s dynamic, constantly changing.
Another great and common analogy used is that of a garden. You are the gardner in this case, the gut is your garden. Just like a garden is made up of many different types of plants, the microbiome is made up of many different types of microorganisms. In a healthy garden, the plants work together to create a balanced and harmonious environment. Similarly, in a healthy microbiome, the different types of microorganisms work together to maintain a balance that promotes good health. If one type of plant or microorganism starts to overgrow, it can cause problems and disrupt the balance of the garden or microbiome. That’s why it's important to nourish and care for your microbiome, just as you would care for a garden, to maintain its health and balance.
The microbiome plays such an important role in human health. An imbalance in the microbiome, known as dysbiosis, has been linked to various health issues such as inflammatory bowel disease, has been linked to chronic disease like MS, obesity, and even depression.
You might be asking yourself at this point, how can I improve my gut?! How can I be a better, more astute, gardner for my gut?!
Tips for Improving Gut Health:
Avoid Sugar: High sugar intake can lead to an overgrowth of harmful bacteria in the gut, leading to inflammation and damage to the gut lining. Reduce your intake of sugar, including refined sugars and sugary drinks.
Consume Healthy Fats: Healthy fats, such as those found in nuts, seeds, and fatty fish, can help to reduce inflammation in the gut and promote a healthy microbiome.
Avoid Processed Foods: Processed foods are often high in unhealthy fats, sugar, and additives, which can damage the gut lining and disrupt the microbiome.
Consume Prebiotics: Prebiotics are a type of fiber that feeds the beneficial bacteria in the gut. Examples of prebiotic foods include chicory root, dandelion greens, garlic, onion, leeks, asparagus, oats, apples, cacao, burdock root, flax seeds, and jicama.
Consume Probiotics: Probiotics are beneficial bacteria that can be found in fermented foods such as yogurt, kefir, kimchi, pickles, sauerkraut, tempeh, miso, kombucha, and cottage cheese.
Manage Stress: Stress can negatively affect gut health by reducing the diversity of the gut microbiome and damaging the gut lining. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
Get Enough Sleep: Lack of sleep can disrupt the gut microbiome and lead to inflammation in the gut. Aim for 7-9 hours of sleep per night.
Stay Hydrated: Water is essential for proper digestion and the movement of food through the gut. Aim for at least 8-10 glasses of water per day.
Additional Tips:
Eat a varied diet rich in whole foods such as fruits, vegetables, whole grains, and lean protein sources.
Avoid antibiotics unless necessary, as they can disrupt the gut microbiome.
Consider taking a probiotic supplement if you have a history of gut issues or have taken antibiotics recently. I recommend consulting with your practitioner before taking any supplements to ensure you are taking what’s right for you.
Consult with a healthcare professional if you have persistent gut issues or digestive symptoms. As always, seek support when needed! There are so many great practitioners that can help. Look for functional nutritionists and naturopathic doctors.
Try incorporating these tips into your lifestyle, you can improve your gut health and promote overall wellness! Remember, small changes can lead to big improvements over time! Pick one item on the list, start there, and then move through!
As always, if you’re experience continuous issues with your gut I would suggest making an appointment with you Naturopathic Doc or Functional Nutritionist to further explore what’s going on with your gut.