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Gut health has become one of the hottest health topics in recent years, as people have begun to learn about the complex connection between gut health and general health, ever since your skin a your mood And everything else. And this is largely due to social media, especially TikTok, where gut health is a fast trending topic and hashtags like #guttok, #guthealth and #guthealing have millions of viewers.
While you may brush off interest in gut health as just another viral phenomenon, this is a wellness topic to take seriously, because your overall health is strongly tied to the health of your gut. “The last 15 years have taught us that there are a lot of bacteria in the gut, and they play a role in good health or disease,” he says. Marcos Pimentel, MDgastroenterologist at Cedars-Sinai Medical Center in Los Angeles and medical advisor to the good lfe.
What is the gut microbiome?
Your gut has its own microbiome, an ecosystem of trillions of microorganisms that live in your large and small intestines. Some of these bacteria are beneficial and some are not. And while everyone’s gut microbiome composition is unique, all of these microscopic residents—the good ones and the not-so-good ones—must coexist in a peaceful balance within your gut when it’s healthy.
Maintaining a healthy gut microbiome, a healthy environment in which these microbes can thrive and function properly, is incredibly important because it performs several key roles within your body. For example, did you know that gut health is directly related to your immune system? “About 70 percent of your immune system is located in your gut and is intrinsically dependent on the gut microbiome,” he says. Dr Andrew Boxergastroenterologist at Gastroenterology Associates of New Jersey in Clifton, NJ In other words, better gut health means better immune functioning.
The gut microbiome is also closely related to metabolism, breaking down the nutrients your body needs and influencing weight and energy levels. Gut health has also been linked to preventing more serious diseases and regulating inflammation, which helps reduce the risk of heart disease, diabetes, and cancer, as well as affecting cognition and mental health.
When your gut microbiome is out of whack, your body will let you know. Dr. Boxer often judges the health of his patients’ microbiomes by how they feel. Digestive problems such as diarrhea, constipation, abdominal pain and bloating are common signs of gut health problems, but there are also other less obvious symptoms of an unhealthy gut, such as chronic lack of energy, skin inflammation/irritation, intense sugar cravings. and even trouble sleeping.
The great news is that you can naturally repair and improve your gut health, and also prevent gut dysfunction, by adjusting certain lifestyle habits that directly influence the balance of your microbiome.
The best habits for intestinal health
Eat more plants.
Nutrition is the “foundation of good gut health,” according to Desiree NielsenRD, registered dietitian in Vancouver, Canada, author of good for your gutand ambassador for Silver Hills Sprouted Bakery. After all, the food you eat comes into direct contact with your gut lining and microbiome. This is because anything that is not 100% digested and absorbed, such as some nutrients, phytochemicals, dietary fibers, and indigestible carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) will interact with intestinal tissues and intestinal bacteria. for better or worse. Also, “the type of food you eat determines the type of bacteria that can live in your gut,” adds Nielsen, and the beneficial microorganisms in your gut prefer plants. So adding tons of plant-based foods to your plate is the best way to start improving your gut health as soon as possible. This includes everything vegetables, fruits, nuts, seeds, teas and whole grains.
Take, for example, foods like onions, berries, tea, and even coffee. These contain flavonoids, a group of phytochemicals that encourage the growth of a beneficial species of bacteria called bifidobacteria. Plus, eat more foods rich in flavonoids has been associated with an increase in bacteria that produce butyrate, a short-chain fatty acid that supports intestinal barrier function and immune function. Vegetable starches, along with a compound found in whole grains called arabinoxylan, also promote the growth of butyrate.
Yet another reason plants are critical? Fiber, a nutrient that animal-derived foods don’t provide, keeps your intestines moving and your digestive system running smoothly. A type of fiber called insoluble fiber it sweeps the intestinal lining and helps bulk up the stool so it is easier to pass. The other type of fiber, called soluble fiber, forms a gel that helps hydrate your stool, which also makes it easier to pass, Nielsen explains. Most Americans get an average of just 15 grams of fiber a day, although the recommended intake is 25 to 38 grams a day.
Eat a wide variety of foods.
Variety isn’t just the spice of life, it’s also what keeps your gut healthy. “Data from the American Gut Project suggest that people who eat at least 30 different types of plants each week have a stronger and more diverse gut microbiome than those who eat fewer than 10 plants per week,” says Nielsen. This is important because your gut bacteria essentially eat what you eat, so consuming a colorful and diversified diet it means your gut will also have a greater diversity of nutrients available. “Different bacteria, with different metabolisms, will then have the food they need,” she says. Thirty might sound overwhelming at first, but she considers something like a bowl of oatmeal with blueberries, hemp hearts, soy milk, and cinnamon. On that plate, you get five vegetable food!
Eat fermented foods.
If you already love fermented things like kimchi, tempeh, kombucha, and sauerkraut, consider yourself lucky, because these are great gut-healthy foods that help your digestive system thrive. Do you want proof? After following a diet rich in fermented foods with an average of 6.3 servings per day for 10 weeks, participants experienced better microbiome diversity, according to a study published in the journal Cell. Fermented foods are often not only made from nutrient-dense plant foods like soybeans, cabbage and tea, but also contain something called commensal microbes, which Nielsen says help promote a diverse and healthy gut microbiome. Here are some of the healthier fermented foods you can eat, and more about its many health benefits.
Find healthy ways to reduce stress.
Stress is a natural part of life, but too much stress, especially when left unchecked, can wreak havoc on your health in a number of ways, including gut health. It’s not entirely clear why stress affects the gut so profoundly, but experts do know that the enteric (intestinal) nervous system supplies nerves to the gut. “This is a huge network of nerves that intricately controls the functioning of the intestine,” explains Dr. Boxer. “It can affect and cause pain, constipation, diarrhea and many other symptoms.”
it is impossible avoid stress altogether (and there are studies that suggest a little stress is good for you), but you should take time out of your day, even if it’s just for a few minutes, to do something that relaxes you and reduces stresssays Dr. Pimentel. Play with your pet, read a book, watch a funny TV episode, or take a yoga class.
Commit to regular aerobic exercise.
You know that cardio is excellent for the heart and also for the intestine. “Regular cardiovascular exercise can help keep your gut microbiome healthy and improve irregular bowel movements,” says Dr. Boxer. Make sure you move several times a week and exercise to the point of sweating. No gym membership? No problem. Try up the stairs in your apartment building or in the stands of your local high school football stadium. Drink a jump rope and head outside. Dance to your favorite upbeat songs for 20 minutes or hit the road for a brisk walk which increases your heart rate.
Record plenty of sleep.
How many times have you heard this advice? Turns out there’s yet another reason to get the adequate amount of sleep every night: Poor sleep can significantly affect your gut. “Sleep deprivation can lead to changes in your gut microbiome,” says Dr. Boxer, adding that sleep (or lack thereof) can also affect the foods you choose to eat the next day. The majority people in a state of sleep deprivation reach for chips and crackers instead of carrots and kale, because impulse control is lower, hunger and satiety signals are distorted, and the body craves quick calories for energy when you don’t get enough sleep. “If your sleep is dysregulated, this in turn will dysregulate your gut health.” The National Sleep Foundation recommends that most adults get seven to nine hours of sleep each night, so make it a priority.
Hydrates all day.
Staying hydrated helps everything from daily cognitive function to energy levels and metabolism. It’s also important for gut health, as hydration is a key factor in keeping you regular. “If your body is dehydrated, it will slow elimination to recover more fluid from the stool, which will lead to constipation,” says Nielsen. Also, if you’re eating more fiber, you’ll need to drink more water, since fiber needs water to do its job properly. How much water do you need per day? It’s not the same for everyone, but start with eight 8-ounce glasses a day as a general guideline. You can also check the color of your urine; if it’s pale yellow, consider yourself hydrated.
Don’t take antibiotics unless you really need them.
Sure, there are times when antibiotics are necessary, but you shouldn’t take them if you don’t really need them. (Many people run to the doctor for a prescription every time they have a cold or sneeze, push the doctor for antibiotics, and often get away with it.)
“Antibiotics can affect the gut microbiome,” says Dr. Boxer, explaining that they can kill off or change existing microorganism populations. If antibiotics are a necessity, he recommends eat foods rich in probiotics, such as kimchi, sauerkraut, miso, yogurt, and kombucha, or by taking a probiotic supplement to help counteract the damage antibiotics can cause. While there are hundreds of these supplements on the market, Dr. Boxer says one isn’t necessarily better than another, but he recommends choosing a big brand over a small, expensive online one. For the best advice, ask your doctor what over-the-counter probiotic he suggests, or if simply eating more probiotic foods will suffice.
