Happy Gut, Happy Life! 3 tips for Improving your Gut Health Today!
Did you know that our body contains trillions of different bacteria? When we hear bacteria we may think of this with a negative connotation, but bacteria in and around our body are crucial for our health, especially gut health!
The term “gut microbiota” refers to the many microorganisms that live within the human gastrointestinal system, commonly known as gut flora or gut microbiome. These microorganisms play a crucial role in maintaining digestion and overall health including our metabolism, immune system, hormone balance, and mental health.
The gut microbiota is a complex and dynamic system that can be influenced by a variety of factors, including diet, lifestyle, and genetics.
Numerous studies have examined the Western diet and how it impacts our gut health.
The Western diet, which is typically high in processed and refined foods, saturated fats, and sugars leads to a decrease in the diversity of “good” gut bacteria and a higher count of harmful species.
What people are consuming in their diet has a more powerful effect on the makeup of their microbiomes than their genetics. That’s a big deal.
3 tips you can start to take action on TODAY to improve your gut!
Tip #1: Focus on whole foods first
After discussing how our diet has an impact on our gut microbiota diversity, it helps us to understand that focusing on whole foods first is tip #1.
Including whole foods in your diet, such as fruits, vegetables, whole grains, legumes, and nuts, can provide your body with dietary fibers and essential nutrients that aid in the growth of good bacteria in your gut.
Studies have found that a whole foods diet can increase the production of short-chain fatty acids (SCFAs), which are important for gut health and overall health. SCFAs have anti-inflammatory properties and are involved in regulating immune function, maintaining the integrity of the gut lining, and regulating metabolism
Additionally, consuming a variety of different fruits and vegetables provides our bodies with antioxidants that protect the lining of our gut by controlling inflammation. This decreased inflammation allows our healthy bacteria to flourish.
Tip #2: Consume pre and probiotics
Pre and probiotics play a very important role in gut health.
Prebiotics are non-digestible fibers that fermented by the bacteria in our gut which allows them to grow and multiply.
Prebiotics = fiber.
Please do not take this information and drastically increase fiber. Too much fiber, too fast can cause distress in your GI leading to gas, bloating, and constipation. You should aim to include 25-30 grams each day.
Foods that are considered great prebiotics include fruits like bananas, and vegetables like greens, onions, and garlic. As well as nuts and whole grains.
Probiotics are the actual live microorganism that provides us with the many benefits we have already discussed.
Probiotics can be found in yogurt, kefir, fermented foods like sauerkraut, kimchi, miso, kombucha and tempeh, and some cheeses that typically say “live cultures” or “active cultures”. It is recommended to consume 10 to 20 billion CFUs to support a healthy gut and strong immune system
Tip #3: Manage Your Stress
Recent research has shed light on the connection between gut health and mental health. It has become clear that these two are closely linked and can impact each other in various ways.
Why?
The gut and brain are connected through the gut-brain axis which is a complex communication system that involves the nervous system, the immune system, and the endocrine system.
Our gut is providing this axis with neurotransmitters, hormones, and signaling molecules that influence our brain and behavior.
When we have poor gut health, the increased inflammation affects our brain leading to mental health conditions such as depression, anxiety, and even cognitive issues.
Here are 3 ways to manage your stress:
- Practice mindfulness.
Mindfulness is simply a way to be present in your surrounding, thoughts, and behaviors. Some of our favorite ways to practice mindfulness include box breathing, meditation, and yoga. - Move your body!
Exercise is such a powerful way to manage stress. Exercise reduces our cortisol and increases those feel-good endorphins! If working out feels like a big task, make it easier! Try walking outside for 5-15 minutes after lunch each day! - Prioritize self-care!
We need to take time for ourselves every single day. Try reading a book rather than scrolling through social media. Spend more time outside in nature by going for a hike or having a picnic! And ensure that you are connecting with friends and family on a regular basis.
As you think about the 3 tips:
-eating whole foods
-increasing pre and probiotics, and lastly
-managing your stress,
Where do you feel you have the most room for improvement?
How can you start to take action?
Maybe you are thinking… all of this sounds great but I really need support and accountability.
Awesome! That’s exactly what our nutrition coaching program is for!
You work 1:1 with an expert coach to set goals and create a plan focusing on one thing at a time and your coach will keep you accountable to your goals.
The personalized support and accountability are what sets our program apart from every other program out there and we would love to walk beside you on your health and wellness journey!
Getting started is easy!
- Book a free nutrition intro HERE
- Sign up for Nutrition and Wellness coaching and create your personalized plan
- Have support and accountability from your expert coach
- Become the best and healthiest version of yourself
Up Next…4 Foods That Help Combat Anxiety and Improve Gut Health
