5 Quick Changes You Can Make To Improve Your Gut Health
Why Gut Health is Important
Your gut is more than just a digestive hub- it’s the foundation of your overall health! The gut is home to TRILLIONS of bacteria, both good and bad that make up your microbiome. These bacteria play a crucial role in everything from digestion and nutrient absorption to your immune function and mood regulation. When your gut is healthy, your body can better absorb nutrients, fight off illness, and maintain a stable mood. Sleep even improves!
However, when our gut health is poor, we can experience a lot of issues. Imbalances in the gut have been linked to conditions such as IBS, mental health issues like anxiety, cognitive issues such as dementia, and chronic inflammation.
By taking steps to improve and maintain your gut health, you’re not only supporting your digestive system to function efficiently, but also boosting your immune system, mental clarity, and overall vitality. Prioritizing gut health is key to feeling your best mentally and physically and even aging well.
1.Add More Fiber To Your Diet
Fiber is essential for a healthy digestive system because it helps feed the good bacteria in our gut. Whole foods like fruits, vegetables, legumes, and whole grains are rich in fiber and can help promote a diverse and balanced ecosystem in our bellies. Start by adding an extra serving of fruits or veggies to your meals during the day.
2. Stay Hydrated
Water plays a critical role in our health, especially in maintaining a healthy gut lining. Staying hydrated ensures that your digestive system can function smoothly, preventing issues like constipation, bloating, and fatigue. Aim to drink 64 ounces of water daily. Bonus points if you add herbal teas that aid in digestion!
3. Add Fermented Foods
Fermented foods like greek yogurt, kefir, sauerkraut, and kimchi are rich in natural probiotics, which are beneficial bacteria that support gut health. Adding just 1-2 servings of fermented foods daily can help increase the good bacteria in your gut, improving digestion and overall health.
4. Limit Ultra-Processed Foods & Sugars
Ultra-processed foods and excessive sugars can lead to a disruption of balance in your gut, leading to digestive issues, brain fog, fatigue, and other issues. Try to limit these foods and instead focus on whole, minimally processed options. For example, opt for a handful of grapes instead of sugary snacks!
5. Manage Stress
Stress can take a toll on your gut health, leading to symptoms like bloating, stomach cramps, digestive issues, and acid reflux. Personally, this was a big one for me to overcome! Incorporating stress-reducing activities such as meditation, yoga, deep breathing, or journaling, along with daily exercise, can help manage stress and support a healthier gut. Even just taking a few minutes each day to unwind can make a big difference.
Improving your gut health doesn’t require drastic changes. By implementing little changes such as adding more fiber, managing stress, and drinking plenty of water, you’ll be on your way to a happier gut and a happier you!
Resources:
Alkasir, R., Li, J., Li, X., Jin, M., & Zhu, B. (2017). Human gut microbiota: the links with dementia development. Protein & cell, 8(2), 90-102.
Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell host & microbe, 23(6), 705-715.
Molina-Torres, G., Rodriguez-Arrastia, M., Roman, P., Sanchez-Labraca, N., & Cardona, D. (2019). Stress and the gut microbiota-brain axis. Behavioural pharmacology, 30(2 and 3), 187-200.