So, lets talk about gut health and how incredibly important it is for your health and happiness and what you can do to nourish it.
Your gut is considered your second brain and it controls everything from your weight, to your mood to your brain health. Did you know that 90% of serotonin – your happy hormone – is produced in the gut. So if you are feeling down it is most likely to be linked to a gut imbalance
Our Own Ecosystem
Your body is a complex ecosystem, home to an estimated 38 trillion living microorganisms and these microorganisms make up your microbiome. This microbiome resides mainly in your gut and it can profoundly impact your overall health. Not only do you need good bacteria in your system to help with digestion and removing toxins from your body but the microbiome goes far beyond supporting a healthy digestive system, they keep your immune system strong and 70% of your immune system is found in your gut. The microbiome can profoundly impact your overall health, it is your master switch to wellness.
Symptoms of Poor Gut Health
When there are too many bad bacteria running around then you develop an imbalance and that can affect your health. Some symptoms of a gut imbalance and when to take note that your gut may be out of whack are things like,
- bad moods
- Mental health
- brain fog
- skin problems – itchy skin, rashes
- weight gain
There are many factors which cause your gut microbiome to become unhealthy and out of balance, and a few examples are
- Poor diet, too many processed foods and sugars
- Stress – stress really does affect your body and life
- Repeated use of antibiotics
- Over indulgence in alcohol
- Not enough sleep just to name a few.
How you can help
So with that being said, some things you need to work on to get your gut back on form is to
- start eating a healthy diet
- eat more natural foods, less processed
- try to cut out sugar.
- Exercise regularly.
Recommended foods which promote a healthy gut
Fruit & Vegetables
Fruit and vegetables are the best sources of nutrients for a healthy microbiome.
They are high in fiber, which can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth.
Beans and legumes also contain very high amounts of fiber.
Some high-fiber foods that are good for your gut bacteria:
- Green peas
- Beans (kidney, pinto and white)
- Whole grains
One study found that following a diet high in fruits and vegetables prevented the growth of some disease-causing bacteria
Many fruits and vegetables are high in fiber. Fiber promotes the growth of beneficial gut bacteria
The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include:
Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health. Yogurt is shown to enhance the function and composition of the microbiome. Although note that many yogurts, especially the flavored ones contain high levels of sugar, so try stick to the natural yogurts.
Foods rich in Polyphenols
Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels and oxidative stress.
Good sources of polyphenols include:
- Cocoa and dark chocolate
- Red wine
- Grape skins
- Green tea
Whole Grain Foods
Whole grains contain lots of fiber and non-digestible carbs. These carbs are not absorbed in the small intestine and instead make their way to the large intestine. In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria.
Supplements – Prebiotics/Probiotics/Postbiotics
Adding a prebiotic or probiotic supplement to your daily intake is a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. You also get postbiotics which are actually soluble factors secreted by the live bacteria providing physiological benefits –
People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.
That having been said, there is a new product on the market, which is one of its kind as it incorporates all three, the prebiotic, probiotic, and the postbiotic. Click Here to find out more.
Your gut bacteria are extremely important for many aspects of health. So many studies have now shown that a disrupted microbiome can lead to numerous chronic diseases.
By making appropriate lifestyle changes like getting enough sleep and exercising regularly as well as dietary changes, people can change their gut for the better. Improving overall health and immune function.
Here’s to good gut health!