5 easy ways to naturally support gut health

Gut health has become a hot topic in the wellness industry, and for good reason. The state of your gut can have a profound impact on your overall health. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, and mental health. With the rise of pricey gut health support supplements and influencers peddling them, it's clear that maintaining a healthy gut is on many people's minds but gut health doesn’t have to come with a high price tag. In this article, we'll explore five practical and natural ways you can support your gut health.

Understanding Gut Health

Before we dive into the ways to support gut health, let’s break it down and make it simple. Gut health refers to the balance of microorganisms that live in the digestive tract. These bacteria, yeasts, and viruses — of which there are trillions — are also known as the gut microbiome. A healthy balance of these microorganisms is essential for physical and mental health, immunity, and more.

The Role of the Microbiome in Digestion & Overall Health

The gut microbiome plays a critical role in breaking down food and absorbing nutrients. It also communicates with the immune system and produces certain vitamins. That’s right, the collection of bacteria in your gut produces vitamins like B vitamins and vitamin K. An imbalance in this microbiome, known as dysbiosis, may contribute to weight gain, high blood sugar, high cholesterol, and other disorders.

1. Incorporate food sources of Probiotics and Prebiotics

Probiotics

Probiotics are live bacteria found in certain foods or supplements. They can provide numerous health benefits. To add more probiotics to your diet, consume:

Unsweetened, plain yogurt with live active cultures
Kefir, a fermented probiotic milk drink
Sauerkraut and kimchi, which are fermented vegetables
Kombucha, a fermented tea

Prebiotics

Prebiotics are a type of fiber that the human body cannot digest. They serve as food for probiotics and are important for gut health. Foods rich in prebiotics include:

Bananas
Onions
Garlic
Leeks
Asparagus
Whole grains
Apples

2. Eat a Diverse Range of Foods

Eating a diverse range of foods can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans, and fruit contain lots of fiber and can promote the growth of healthy bacterial strains.

Minimizing High-Sugar and High-Fat Diets

Diets high in sugar and fat can negatively affect gut health and limit the growth of healthy bacteria. Processed foods and high-sugar diets can cause inflammation and decrease the diversity of the microbiome.

3. Stay Hydrated

by Amritanshu Sikdar (https://unsplash.com/@da_sikka_x)

Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.

4. Regular Physical Activity

Engaging in regular physical activity is another excellent way to improve your gut health. Exercise can help increase the diversity of your microbiome, which, in turn, may contribute to overall good health.

Impact of Exercise on Microbiome Diversity

Research has shown that athletes have a more diverse gut microbiome than non-athletes, regardless of diet. This suggests that exercise alone can benefit the microbiome.

5. Get Enough Sleep

Just like the rest of your body, your gut needs rest to function properly. Disruptions in sleep can have a negative effect on your gut health, which can then contribute to more sleep issues.

Strategies for Better Sleep

To support gut health through better sleep, try the following:

Establish a regular sleep schedule by going to bed and waking up at the same time every day.
Limit caffeine intake in the afternoon and evening.
Reduce screen time before bed, as the blue light can interfere with the ability to fall asleep.

Additional Tips for Gut Health Support

Apart from the five ways mentioned above, there are other methods to support gut health:

Stress Management

Chronic stress can wreak havoc on your gut. If you’ve ever had nervous poops before a big event you know this firsthand. Stress management techniques, such as mindfulness, yoga, and meditation, can help reduce stress and support gut health.

Take Deep Breaths Before Eating

Our digestive systems operate when we’re in a parasympathetic state, or our “rest and digest” mode. If we’re eating in a rush or in the car or in the 5 minutes between work meetings we won’t absorb the nutrients from food and it can contribute to bloating, gas, and burping. Try taking 5-10 deep breaths before eating to activate rest and digest to get the most nutrition bang for your buck.

Conclusion

In conclusion, your gut health plays a significant role in your overall well-being. By incorporating probiotics and prebiotics, eating a diverse range of foods, staying hydrated, maintaining regular physical activity, and getting enough sleep, you can naturally support your gut health. Additionally, managing stress and taking deep breaths before eating will contribute to better gut health.

Remember, the path to better gut health is a journey. It involves making consistent, daily choices that contribute to your overall health. As you work on improving your gut health, you may notice improvements in other areas of your health as well. Listen to your body and if you have concerns about your gut health or need personalized advice schedule a visit with Well Fed Wellness. Your gut—and the rest of your body—will thank you for it.