Gut health refers to the health of the digestive tract, or gut, the organ that digests and absorbs nutrients from food to fuel your body. But your digestive tract does a lot more than that. It also plays an important role in maintaining mental and physical health. That’s why you want your gut to thrive and thrive. Most doctors believe that gut health is an essential part of overall health, especially in terms of preventing disease.
It is estimated that 80% of diseases are due to an imbalance in the gut bacteria – a condition known as dysbiosis. When the gut is out of balance, the wrong types of bacteria multiply and crowd out beneficial ones. The result is inflammation that can damage other parts of the body. That’s not what you want. Let’s look at some ways you can heal your gut and keep it healthy.
Identify food sensitivities
Many people have unique sensitivities to food. However, food intolerances are different from food allergies. Food allergies are caused by an overactive immune response to a specific protein in a food and are often genetic. Food sensitivities are caused by a food intolerance due to a lack of enzymes your body needs to digest that food. For example, lactose intolerance causes digestive problems when you consume dairy products. It is caused by low levels of the enzyme lactase, which breaks down lactose in dairy products.
To improve your digestive health, identify foods that trigger symptoms and eliminate them from your diet. You can do this by keeping a food journal. Write down everything you eat and how you feel after eating, and look for patterns. Do Some Foods Cause Indigestion, Brain Fog, Fatigue, Anxiety, or Other Symptoms? Notice that. Another approach is an elimination diet. This is where you cut out all the foods that might trigger symptoms and add them back one at a time to see if each one triggers symptoms.
Be aware that certain types of foods are more likely to trigger symptoms. For example, sugar alcohols are a common culprit. These sweeteners in some sugar-free candies, drinks, and other products are poorly digested and can cause gas, bloating, and stomach cramps. They often end in -ol, for example maltitol, xylitol, erythritol, mannitol and sorbitol.
Add more fermented foods to your diet
Fermented foods like kimchi and sauerkraut are a rich source of probiotic microorganisms that help maintain a healthy balance in your gut. Fermented foods have been around for thousands of years and have been used for food and medicine throughout history, and people still enjoy them today. You can buy these foods or make fermented foods at home to seed your gut with gut-friendly bacteria to create a healthier gut balance. Examples of fermented foods are:
- Sauerkraut (fermented cabbage)
- Kimchi (spicy pickled vegetables)
- Kefir (a yogurt-like milk drink)
- Tempeh (fermented soybeans)
- miso (a soybean paste used in soups and sauces)
- yogurt
- Fermented Vegetables
Just a few spoonfuls of fermented foods a day can help restore intestinal balance.
Consume more prebiotic foods
The term “prebiotic” refers to a food that contains indigestible fiber that promotes the growth of beneficial bacteria in your gut. These bacteria help maintain gut health and regulate the part of your immune system that resides in your gut. Prebiotics are foods that contain fiber and encourage the growth of good bacteria in your gut and are abundant in high-fiber foods like plants, fruits, and vegetables. Studies show that prebiotics help promote gut health.
Prebiotics help stimulate the growth of healthy bacteria, which is vital to maintaining good digestive health. Not all foods are created equal when it comes to prebiotic activity – some are better than others. Here is a list of some of the best sources:
- bananas
- oatmeal
- garlic
- onions
- artichokes
- asparagus
Be careful about adding prebiotic foods to your diet if you have irritable bowel syndrome. (IBS) Some studies show that prebiotics can worsen the symptoms of irritable bowel syndrome (IBS). In one study, researchers found that participants who consumed prebiotics for 3 weeks experienced increased abdominal pain and bloating compared to those who did not consume during that period.
Find better ways to manage stress
Stress is a natural part of life, but that doesn’t mean you have to let it rule your life (or your gut).
When you’re feeling stressed, your body releases cortisol and other hormones that can trigger inflammation and disrupt the gut barrier and microbiome. The American Heart Association estimates that stress is responsible for one in seven deaths in America! Try these tips to manage stress and reduce your risk of heart disease and other health problems:
- Get adequate sleep – this is important as lack of sleep increases cortisol levels in the body.
- Get regular exercise – Exercising helps release endorphins in the brain and improves mood.
- Meditate – You can meditate anywhere (even while walking).
- Write in a gratitude journal
- Talk about what’s bothering you – if something is bothering you, talk to someone close (or even a stranger). Sometimes just saying the problem out loud can make you feel better!
Stress affects every aspect of functioning and is also a gut upset. Make sure you have a way to manage it that works for you.
Check your medication
Sometimes medication is necessary to manage your health. However, they can also disrupt your gut ecosystem.
Antibiotics kill both bad and good bacteria in the gut, which can affect how well you absorb nutrients from food. This can lead to nutritional deficiencies and poor overall health. In addition, some medications can cause stomach upset or diarrhea, which can also be detrimental to health and well-being.
A study found that more than 1,000 drugs disrupt the gut microbiome. These include medications that people commonly take, including statins (used to treat high cholesterol), nonsteroidal anti-inflammatory drugs (NSAIDs), proton pump inhibitors (used to treat
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If you’re concerned about the effect of your medications on your overall health and gut health, discuss these concerns with your doctor or pharmacist.
The Bottom Line
Gut health is an important factor in overall well-being and happiness. Luckily, there are plenty of ways to improve your gut health through diet and lifestyle changes. However, if digestive symptoms persist, see your healthcare provider.
References:
“Effects of Common Medication on Gut Health – Global Gut Health Check.” globalguthealthcheck.pantheryx.com/medications-gut-health/.
“The gut microbiota shapes intestinal immune responses during health and disease” by June L. Round and Sarkis K. Mazmanian, May 2009, Nature Reviews Immunology.
DOI: 10.1038/nri2515
“Prebiotics in irritable bowel syndrome and other functional bowel disorders in adults: a systematic review and meta-analysis of randomized controlled trials” by Bridgette Wilson, Megan Rossi, Eirini Dimidi and Kevin Whelan, 4 April 2019, The
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