gut health It’s become an increasingly hot topic in recent years, and for good reason. In recent decades, emerging research has uncovered links between gut health and immune systemmood and mental healthand has suggested that it may play a role in Autoimmune diseases, skin conditions and even cancer. In other words, you may be able to prevent and solve a host of physical and mental problems simply by taking care of your microbiome.
According to Katie Krejci, MS, RD, LD, IFNCP, 70% of your body’s lymphocytes (white blood cells that play a key role in immune function) are found in your gut. Not only that, but 75% of the neurotransmitters that make us feel good, like serotonin and dopamine, are also produced there.
“While the science of the microbiome is still in its infancy, studies suggest that it is one of the most important regulators of overall health with potential effect on digestion, weight, skin, allergies, hormones and more” , He says Mia Syn, RD, MS.
What you eat has a significant impact on gut health. While certain foods can help maintain a healthy and balanced microbiome, others can promote an imbalance that has been linked to gastrointestinal conditions such as irritable bowel syndromeas good as another chronic conditions and diseases such as obesity, asthma, colitis, type 2 diabetes and cardiovascular disease.
With all that in mind, experts strongly recommend heeding the following tips to protect your gut. So be sure to read The #1 Best Juice to Drink Every Day, Science Says.
The next time you head to the grocery store, be sure to stock your cart with a variety of vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. According to Cassie Madsen, Mrs., RDThe American Gut Project has found that those who eat 30 or more plant foods per week have more diversity of gut bacteria than those who eat fewer than 10 plants per week. But that is not all.
“Plants are rich in fiber,” He says Amy Adams, RD, LDN. “Fiber feeds our intestines and increases our good microbes. If the microbes are fed well, they will multiply, which supports our intestinal health. When fiber is fermented, it produces short-chain fatty acids, which help thicken the mucosal walls of our gastrointestinal tract, creating a barrier and stopping the migration of bad bacteria. And different plants provide different nutrients, prebiotics and polyphenols, leading to a more diverse gut.”
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“Consumer probiotics it’s one of the best things you can do to rebalance your gut,” Krejci says. “Probiotics have a powerful antimicrobial activity, improve the functioning of the intestinal wall and have a positive impact on intestinal immune cells.”
Krejci’s favorite way to get probiotics is through a variety of foods rich in this friendly bacteria, including yogurt, kefir, kombucha, kimchi, and fermented vegetables. She advises consuming them multiple times a day and from a variety of sources to reap maximum benefits. But if she’s not getting enough probiotics through her diet alone, Syn recommends looking for a high-quality probiotic. probiotic supplementI like it TruBiotics.
“I like this one because it’s made up of the two most clinically studied types of good bacteria: Bifidobacterium and lactobacillus,” he explains. “In addition, the strains used have one of the best survival rates in the gastrointestinal tract among all probiotic strains.”
In addition to probiotics, experts say you should also prioritize prebiotics. These indigestible fibers feed the good bacteria in your gut so they can flourish.
“The microbiome ferments prebiotics into short-chain fatty acids,” says Krejci. “Short-chain fatty acids have potent anti-inflammatory effects Y strengthen the intestinal barrier to prevent pathogens from entering the bloodstream.
According to Krejci and Syn, the best dietary sources of prebiotics They are artichokes, green plantains, avocado, garlic, onion, leek and root vegetables.
RELATED: No, probiotics and prebiotics are not the same
Adams points out that ultra-processed foods like cereals with added sugar, cookies and chips generally contain little or no fiber, especially when made with refined flours instead of whole grains.
“Fiber it helps increase the bulk of our stools and relieve constipation,” he continues. “Having regular bowel movements reduces the time waste stays in the colon. People with chronic constipation are found to have higher levels of methane-producing bacteria in their intestines. Methane not only further slows down the gastrointestinal tract, but it can also migrate from the colon into the small intestine and cause a condition known as small intestinal bacterial overgrowth (SIBO), which, in severe cases, , can cause malabsorption and micronutrient deficiencies.”
In case you need more incentive to ditch those preservative-laden, packaged snacks, a 2021 study published in the journal Intestine found that people who ate a diet high in processed foods, fast food, and sugar had higher levels of destructive bacteria that produce harmful toxins in the gut.
Experts advise thinking twice before pouring that second glass of wine:the more alcohol you drinkmore damage you are probably doing to your intestine.
“Investigate suggests that chronic alcohol consumption can induce intestinal inflammation and negatively alter the composition and function of the gut microbiota,” says Syn.
Susan Kelly, RDN with Pacific AnalysisHe adds that constant intestinal inflammation caused by alcohol can also lead to heartburn, bacterial infections and even ulcers.
Particularly if you’re trying to lose weightit may be tempting to choose Artificial sweeteners—but before you do, consider this: A host of studies have shown that these no-calorie alternatives can wreak some major havoc on your gut. Specifically, a 2019 review published in the journal Advanced Nutrition revealed that sucralose and stevia can negatively affect bacteria in the gut.
In fact, some investigate It has been suggested that consumption of artificial sweeteners may lead to glucose intolerance. What’s worse, a 2021 study in the International Journal of Molecular Sciences The artificial sweeteners found can cause normal, healthy gut bacteria to become pathogenic.
“These sweeteners create an imbalance in your microbiome, which increases your risk of metabolic diseases, including diabetes and heart disease,” says Kelly.
