Gut Health 101
Maintaining a healthy gut is important at any stage of life, but as we enter midlife and beyond, it becomes increasingly more important. A well-functioning digestive system not only enhances nutrient absorption and energy levels, but also supports immune function and mental well-being.
About 7 years ago, I had MAJOR gut health issues. I was in and out of doctors and we did every test there was to include scopes and MRIs of upper and lower GI…it was exhausting, and we never really found answers, BUT I will say that it was so disruptive to my life (aka bathroom emergencies on the regular, and being curled up in a ball on the floor of the community center- IYKYK) that I take this stuff very seriously now. Since then, I have not missed a day of my morning vitamin cocktail, and I make sure to stay hydrated and eat fiber.
Here are seven effective ways to improve gut health:
Eat a FIBER rich diet
Fiber is essential for a healthy gut. It helps keep your digestive system running smoothly and feeds the beneficial bacteria in your gut. Include plenty of fruits, vegetables, grains, and legumes in your diet. Aim for a variety of colors and types to ensure you get a range of nutrients.
Tips:
Start your day with a fiber-rich breakfast like oatmeal topped with berries and nuts.
Snack on raw veggies or fruits with hummus.
Swap white bread, rice, and pasta for options like quinoa, brown rice, buckwheat, and millet. These grains retain the bran and germ, which are rich in fiber and nutrients, and are suitable for those avoiding gluten.
Stay Hydrated
Water is crucial for digestion and nutrient absorption. It helps break down food and keeps things moving through your intestines. If you have no idea how much water you currently drink, pour from a gallon. I like to encourage my clients to start where you are and gradually add water. I’d say aim to drink at least half a gallon (64oz) and more if you're very active, sweat a lot, or live in a hot climate.
Tips:
Carry a reusable water bottle with you wherever you go.
Infuse your water with fizz, Complete Hydration (aka healthier gatorade with no artificial sweeteners or colors), slices of lemon, cucumber, or mint for a refreshing twist.
Drink a glass of water before/during each meal to help with digestion.
I’ve been into coconut water lately too - very hydrating with a good balance of sodium and potassium. Added gut health benefits, if you are not regular, it is a natural laxative as well. Just beware of sugar content- obviously much lower than most sugary drinks, but more than plain water.
Avoid Overuse of Antibiotics
While antibiotics can be necessary for treating bacterial infections, overuse can harm the beneficial bacteria in your gut. Use antibiotics only when prescribed by your healthcare provider and be your own advocate when it comes to increasing probiotic use to replenish good bacteria.
Tips:
Discuss with your doctor if antibiotics are truly necessary.
Follow up antibiotic use with a robust probiotic regimen to restore gut flora. See probiotics below.
Include Probiotics and Prebiotics
Probiotics and prebiotics are crucial for maintaining a healthy gut. While probiotics introduce beneficial bacteria to your digestive system, prebiotics serve as food for these bacteria, helping them flourish. Together, they create a balanced and thriving gut microbiome, which is essential for overall health and well-being
Probiotics - aka the friendly bacteria - include yogurt, kefir, sauerkraut, tempeh and miso
Prebiotics - aka food for the good bacteria - include garlic, onions, asparagus, and bananas.
OR for a simple way to include both PRE and PRO, you could include Gut Health Microbiome Support like I do daily (in my Morning Cocktail with Energy Fizz and Mind Health)
Tips:
Add a serving of pre and probiotic-rich food to your daily diet
Consider a high-quality pre/probiotic supplement if you don't regularly consume fermented foods.
Stay consistent!! This needs to be an everyday thing, not just once in a while.
Limit Processed Foods and Sugar
Processed foods and sugars can disrupt the balance of bacteria in your gut, promoting the growth of harmful bacteria and increasing your inflammation in your system which leads to all kinds of issues and disease. Focus on whole, unprocessed foods to support a healthy gut environment.
Tips:
Opt for homemade meals with fresh ingredients.
Read food labels - look for unhealthy fats, and artificial ingredients, and hidden sugars under different names like high-fructose corn syrup, sucrose, and glucose.
Swap sugary snacks for fruits, nuts, or seeds.
Stay Active
Regular physical activity can enhance gut health by increasing the diversity of gut bacteria and improving digestion. Exercise helps reduce systemic inflammation, which can benefit gut health. Chronic inflammation is associated with several digestive disorders, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Aim for at least 30 minutes of moderate exercise most days of the week.
Tips:
Find an activity you enjoy, whether it's walking, swimming, dancing, or cycling.
Incorporate strength training to support overall health and well-being. Come try Joan’s Fit Zone
Engage in outdoor activities to benefit from fresh air and nature.