Gut health 101: Best ways to support your digestive system

Gut health has become a hot topic, with research showing it impacts everything from digestion to mood. Here’s how to improve your wellbeing from the inside out.

To read more expert advice on how to improve your digestive wellbeing, click HERE.

What is Gut Health? Gut health involves maintaining a balanced community of microorganisms—bacteria, fungi, and viruses—in the gastrointestinal system, known as the gut microbiome. This balance is crucial for physical and mental health, as well as immune function.

The Gut-Brain Connection The gut and brain are closely linked through the gut-brain axis, a communication pathway that affects digestion and overall well-being. Stress can trigger gastrointestinal symptoms, such as the urge to use the toilet, while thinking about food can stimulate saliva production—showing the gut-brain interaction in action.

Importance of Gut Health A healthy gut microbiome balances “good” and “bad” bacteria, which aids in digestion and supports immune, cardiovascular, and cognitive health. Imbalance, or gut dysbiosis, can lead to health issues like autoimmune diseases or irritable bowel syndrome (IBS). Poor gut health has also been associated with conditions such as inflammatory bowel disease (IBD), obesity, type 2 diabetes, and allergies.

Signs of Poor Gut Health Indicators of poor gut health include bloating, stomach pain, nausea, diarrhea, constipation, and excessive gas. While some symptoms are normal after eating, persistent or severe symptoms may signal an underlying issue.

Diet and Gut Health A diet rich in plant-based foods and diversity supports gut health. Conversely, processed foods can disrupt the gut microbiome. A Mediterranean diet, which emphasizes whole foods, is particularly beneficial.

Foods for Gut Health Incorporate probiotic and prebiotic foods into your diet:

• Probiotics: Sauerkraut, kimchi, kefir, miso, tempeh, yogurt, whole grains, fruits, vegetables, lentils.
• Prebiotics: Onions, garlic, leeks, asparagus, chicory root, artichokes, bananas (less ripe), apples, oats, avocados.

Exercise and Gut Health Regular physical activity promotes gut health by stimulating gut muscles and enhancing digestion, which can reduce bloating and encourage a healthy gut microbiome.

Stress and Gut Health Stress impacts gut health through the gut-brain axis, influencing gut bacteria and bowel movements. Stress hormones like cortisol can disrupt gut function and lead to poor dietary choices.

Sleep and Gut Health Quality sleep is essential for maintaining a balanced gut microbiome. Poor sleep can disrupt gut health and lead to unhealthy eating patterns, such as craving processed foods.

Assessing Gut Health There isn’t a single definitive test for gut health. For persistent gastrointestinal issues, consult a healthcare professional who might suggest a gut microbiome test or a colonoscopy to evaluate gut health and detect abnormalities.

By addressing diet, exercise, stress, and sleep, you can enhance your gut health and overall well-being.

Want to learn more about your gut and skin health? Read more here: Why you shouldn’t completely cut sugar out of your diet