Gut health has become one of the hottest health topics in recent years as we begin to learn about the complex relationship between gut health and overall health, from skin to mood and everything in between. And this is largely thanks to social media, especially TikTok, where gut health is a rapidly trending topic, with millions of viewers on hashtags like #guttok, #guthealth and #guthealing. .
Concerns about gut health may be put aside as another viral phenomenon, but this is one health topic that should be taken seriously. Because overall health is strongly tied to gut health. “Over the past 15 years, we’ve learned that there are a lot of bacteria in the gut that have a huge impact on health and disease,” said a gastroenterologist at his Cedars-Sinai Medical Center in Los Angeles. says Mark Pimentel, MD. Medical Advisor for Angeles and Good LFE.
What are intestinal bacteria?
The gut has its own microbiome, a ecosystem of trillions of microorganisms that live in the large and small intestine. Some of these bacteria are beneficial and some are not. The composition of the gut microbiome varies from person to person, but when you are healthy, all these microscopic commensals (good and bad) should coexist in your gut in a peaceful balance.
Maintaining a healthy gut microbiome—a healthy environment in which these microbes can thrive and function properly—is extremely important. This is because it plays several important roles in the body. For example, did you know that gut health is directly related to your immune system? “About 70% of your immune system is in your gut and is intricately dependent on your gut microbiome,” says Clifton, New Jersey. says Andrew Boxer, M.D., a gastroenterologist at the Gastroenterology Associates of New Jersey. .
The gut microbiota is also closely linked to metabolism, breaking down the nutrients the body needs and impacting weight and energy levels. It is also associated with lower risk of heart disease, diabetes and cancer, and impacts cognition and mental health.
Your body will let you know when your gut microbiome is out of order. Dr. Boxer usually judges the health of a patient’s microbiome by how the patient feels. Indigestion, such as diarrhea, constipation, abdominal pain, and bloating are all common signs of gut health problems, but chronic low energy, skin irritation/irritation, and intense sugar cravings are other symptoms of an unhealthy gut. Some symptoms are less noticeable. even sleep disorders.
The exciting news is that by adjusting certain lifestyle habits that directly affect the balance of your microbiome, you can naturally correct and improve your gut health and even prevent intestinal dysfunction.
Best Habits for Gut Health
eat more plants
Nutrition is the “foundation of good gut health,” said a registered dietitian in Vancouver, Canada. good for the intestines, Ambassador of Silver Hills Sprouted Bakery. After all, the food you eat is in direct contact with your gut lining and microbiome. ), which are not 100% digestible and absorbed, because they interact with the intestinal tissue and bacteria, for better or worse. Additionally, “the type of food you eat determines the types of bacteria that can live in your gut,” adds Nielsen, adding that the beneficial microbes in your gut prefer plants. The best way to do that is to add lots of plant foods to your diet. This includes all vegetables, fruits, nuts, seeds, teas, and whole grains.
For example, consider foods such as onions, berries, tea and even coffee. These contain flavonoids, a group of phytochemicals that promote the growth of beneficial species of bacteria called bifidobacteria. Additionally, eating more flavonoid-rich foods is associated with increased bacteria that produce butyrate, a short-chain fatty acid that supports intestinal barrier function and immune function. Along with a compound found in whole grains called arabinoxylan, it also promotes the growth of butyric acid.
Another reason why plants are important? Fiber, a nutrient that animal-based foods don’t provide, keeps the intestines moving and the digestive system running smoothly. clears out the stool and raises the stool to make it easier to expel. Another type of fiber, called soluble fiber, forms a gel that helps hydrate the stool, making it easier to pass, explains Nielsen. Most Americans, on average, he only gets about 15 grams of fiber a day, even though the recommended intake is 25-38 grams a day.
Eat a wide variety of foods.
Diversity is not only the spice of life, but it is also what keeps your gut healthy. It suggests that the gut microbiome is stronger and more diverse than in people who eat This is important because your gut bacteria essentially eat what you eat. may be overwhelming, but think of something like a bowl of oats with blueberries, hemp seeds, soy milk and cinnamon. That one plate gives you 5 plant foods!
eat fermented foods.
If you already like fermented foods like kimchi, tempeh, kombucha, and sauerkraut, consider yourself in luck. Because they are great gut health foods that help your digestive system work. Want proof? According to a study published in the journal Cell, after he consumed an average of 6.3 servings of highly fermented foods per day for 10 weeks, participants experienced improvements in microbiome diversity. Not only are fermented foods often made from nutritious plant foods such as soybeans, cabbage, and tea, but they also contain what are called commensal microbes, which, according to Nielsen, contribute to a diverse and healthy gut. It helps promote your microbiome. Here are some of the healthiest fermented foods you can eat and their many health benefits.
Find healthy ways to reduce stress.
Stress is part of life, but too much stress, especially if left unchecked, can wreak havoc on your health in many ways, including gut health. It’s not entirely clear why stress has such a profound effect on the gut, but experts do know that the gut is nerve-fed by the enteric nervous system. It’s a huge network of neurons that control the body,” explains Dr. Boxer. “It can affect and cause pain, constipation, diarrhea and many other symptoms.”
It’s impossible to completely avoid stress (and there are studies suggesting that some stress is good for you). Dr. Pimentel says. Play with your pet, read a book, watch a funny TV show, or take a yoga class.
Do regular aerobic exercise.
You know that aerobic exercise isn’t just good for your heart, it’s good for your gut too. “Regular aerobic exercise can help keep your gut microbiome healthy and improve irregular bowel movements,” says Dr. Boxer. Move your body several times a week and get enough exercise to make you sweat. Have you joined the gym? no problem. Try climbing the steps of your apartment building or the stands of your local high school’s soccer stadium. Take a jump rope and go outside. Let him dance for 20 minutes to his favorite upbeat tune, or go for a brisk walk to get his heart rate up.
Record enough sleep.
How many times have we heard this advice? It turns out there’s another reason why you need to close your eyes the right amount each night. “It can lead to change,” he said, adding that sleep (or sleep deprivation) can also affect the foods you eat the next day. reach for potato chips and cookies. This is because impulse control is compromised, hunger and satiety cues are distorted, and the body craves rapid calories for energy when it’s sleep deprived. “When your sleep is dysregulated, your gut health is also dysregulated.” The National Sleep Foundation recommends that most adults get seven to nine hours of sleep each night, so make that a priority. please give me.
All-day hydration.
Staying hydrated helps with everything from daily cognitive function to energy levels to metabolism. When the body is dehydrated, it slows down elimination in order to withdraw more water from the stool, leading to constipation,” says Nielsen. , if you eat a lot of fiber, you should drink more water. Not everyone needs the same amount of water per day, but as a general guideline, start with eight 8-ounce glasses per day. If it’s pale yellow, consider yourself hydrated.
Do not take antibiotics unless absolutely necessary.
Sure, there are times when you need antibiotics, but you shouldn’t take them unless you really need them. (Many people run to the doctor for a prescription every time they have a runny nose or sneeze, pressuring the doctor for antibiotics and often getting their way.)
“Antibiotics can affect the gut microbiome,” Dr. Boxer says, explaining that they can eliminate or alter existing populations of microbes. We recommend eating probiotic-rich foods like sauerkraut, miso, yogurt, and kombucha, or taking probiotic supplements to combat the damage antibiotics can cause. There are hundreds of these supplements on the market, and while one isn’t necessarily better than another, Dr. Boxer recommends choosing a well-known brand over a smaller, more expensive brand online. For the best advice, talk to your doctor about over-the-counter probiotics, or ask your doctor if just eating more probiotic foods might help.
