The gut is referred to as the second brain. Even though our gut can’t do the math, it helps us digest and distribute the nutrients necessary for our overall health, immunity, mental function, and energy levels. In some ways, the ancient adage “you are what you eat” is true. What you eat daily, the drugs you take, and the number of liquids you drink daily can impact your gut integrity. Certain times of the year can significantly impact our dinner choices, especially now that the holidays are truly over. The new season may inspire you to undergo a gut cleanse.
As was already said, the gut, or the collection of microorganisms in the stomach, is essential for health, immunity, and brain function. So, what are some risk factors for an “unclean” gut? How do you prioritize your overall health? Click here to learn about our Certified Wellness Coach course!
IMMUNE DEFICIENCY
An imbalance in gut bacteria or a lack of specific bacteria can raise the risk of illness and disease. Many gut bacteria are directly responsible for secreting antibodies that fight infections. For example, a collection of bacteria from the genus Lactobacillus helps prevent type 2 diabetes and colon cancer.
Gut bacteria influence many auto-immune conditions, including Crohn’s disease and rheumatoid arthritis. In examinations of individuals with inflammatory bowel disease (IBD), researchers discovered a decrease in Firmicutes and Bacteroides and an increase in the species of proteobacteria. Similarly, an imbalance of gut flora was found in arthritic sufferers.
WEIGHT MANAGEMENT FAILURE
The gut microbiota directly impacts nutrition, metabolism, and energy expenditure. A diet lacking in whole foods and nutrient diversity as well as the improper use of antibiotics can lead to an imbalance of bacteria in the gut.
Several studies have found evident variations in the gut microbiome of obese and lean people, with more variety in healthy, slim people. This dysbiosis makes it hard for the body to absorb, break down, and store nutrients. It also makes the body send out inflammatory signals, making it hard to lose or gain weight.
IMPROVED MENTAL FUNCTION
The gut communicates with the central nervous system! Aside from hunger signals, a poor diet can send messages to the brain that contribute to negative emotions, including tension, worry, and despair. According to research, stress has a direct effect on the digestive tract. It can reduce the absorption of critical vitamins and minerals.
Given how much gut health affects other parts of the body, it’s important to stress how important a well-balanced diet is to:
Enhance Immunity: Gut bacteria directly affect various inflammatory and anti-inflammatory pathways. Inflammation helps your immune system battle sickness and lowers your risk of diseases, including cancer, diabetes, and heart disease.
Improve Digestion: A lack of particular bacteria or an overabundance of germs can result in gastrointestinal problems and food intolerances. A healthy diet can make your microbiome more diverse, reduce gas, and make it easier to digest and absorb food.
Reduce Inflammation: A healthy gut aids in the battle against inflammation! Stimulating anti-inflammatory pathways can help keep blood sugar levels low, lowering the risk of diabetes and heart disease. It can help you lose weight and reduce the risk of numerous metabolic illnesses.
So, what are some strategies to boost gut health and increase the good bacteria required to maintain overall wellness that is strong, healthy, and feels good?
IMPROVE FIBER INTAKE
Fiber is the food that bacteria feed on. Fiber is the undigested plant material that bacteria break down to produce short-chain fatty acids. Short-chain fatty acids affect other metabolic processes, which helps fight inflammation, improves insulin sensitivity, and keeps metabolic disorders at bay. Microorganisms also help break down and make nutrients like vitamin K and biotin with the help of fiber.
Fruits, vegetables, seeds, legumes, and whole grains are all high in fiber! The ideal goal is to consume 25–30 grams of fiber daily.
Do you want to know ways you can bring wellness into your life? Learn more by enrolling in our Certified Wellness Coach program.
COOKING STYLES SHOULD BE MIXED AND MATCHED
Fruits and vegetables have different nutrients; how they are cooked can change their nutrients and how well the body can use them. Carrots, for example, are high in Vitamin A; nevertheless, boiling or steaming carrots allows for better vitamin absorption than eating them raw.
In contrast, cooking vitamin C-rich plants like bell peppers might reduce their vitamin content. To support a healthy gut, it is best to alternate your cooking methods with different veggies regularly.
Eat Probiotic and Prebiotic-Rich Foods
Probiotics are live organisms found in food, whereas prebiotics is foods that nourish beneficial gut bacteria. Eating foods naturally high in probiotics and prebiotics can encourage a wide range of bacteria to grow in your gut; this makes your microbiome more diverse.
Dairy products high in probiotics include Greek yogurt, kefir, and cheeses. Fermented foods like kombucha, kefir, sauerkraut, miso soup, tempeh, kimchi, and tempeh also have a lot of probiotics.
Green bananas, beans, garlic, onions, legumes, and whole grains are examples of prebiotics.
Sugar alcohols and high fructose corn syrup should be avoided.
High fructose corn syrup (HFCS) and sugar alcohols have been linked to the disruption of beneficial gut bacteria and inflammation, which can result in gas and bloating. In one study, HFCS made mice gain much weight, changed genes that control lipid use, and caused dysbiosis. There is still debate about using sugar alcohols or non-nutritive sweeteners. Still, there is evidence that sucralose changes the bacteria in the gut.
Use Probiotic Supplements
Supplements such as glutamine, collagen, and probiotics sold in grocery stores can aid gut integrity. Glutamine keeps the cells in the stomach healthy, which stops problems like “leaking” and reduces inflammation. Certain studies have proven that collagen helps produce more regular bowel motions and minimizes bloating. Are you looking for natural gut-healing foods? Make bone broth!
The gut is the primary regulator of our health. It breaks down all of the food we eat so that we can absorb and store the nutrients we need. It also gives us energy, protects us from harmful pathogens, keeps our hormones in balance, sends messages to the brain that affect mental stress and resilience, and can keep us from getting sick.
Gut health impacts every other metabolic and physiological activity in the body. As a result, to become healthier, you must heal from within. Eating whole foods, avoiding fried and processed foods, and taking a probiotic daily can make a difference in your health.