Gut health is a buzzword in the nutrition and health community. You've seen the ads promoting a happy belly, the greens powders that claim to improve digestion and boost immunity, and the foods labeled as gut-friendly. But what exactly is gut health? What factors contribute to it? And how can you improve it without spending a lot of money?
In this blog from Nourished with Emily, we’ll dive into the basics of gut health, five steps to support a healthier gut, and the best foods to nourish your microbiome. Plus, we’ll provide insights from a Registered Dietitian on all things gut health!
What Does "Gut Health" Mean?
Gut health is more than just a marketing term—it refers to the overall well-being of our microbiome. This microbiome is essentially a complex ecosystem of bacteria that live in our stomach and intestines, helping us digest food, absorb nutrients, produce serotonin, and support immunity.
A healthy gut means a diverse and balanced microbiome where beneficial bacteria thrive. Factors like diet, stress, sleep, hydration, and food quality all play a role in maintaining gut health. When these factors are off balance, issues such as bloating, constipation, diarrhea, small intestinal bacterial overgrowth (SIBO), and nutrient deficiencies can arise.
How to Build a Healthier Gut in 5 Steps
1. Repopulate Your Gut with Good Bacteria
Stress, diets high in added sugar and processed foods, dehydration, and antibiotics can disrupt the balance of our microbiome. To restore gut health, you need to introduce beneficial bacteria.
You can do this by taking a high-quality probiotic supplement. Look for one that contains at least 1 billion CFUs (colony-forming units) and includes at least two different probiotic strains. Since everyone’s microbiome is unique, variety is key!
If you prefer to get probiotics from food, try options like yogurt, pickles, kimchi, sauerkraut, and other fermented foods. These naturally contain beneficial bacteria that support gut health.
2. Feed the Good Bacteria
Probiotics alone aren’t enough—you need to feed them! Good bacteria thrive on prebiotics, which are essentially fiber-rich foods that fuel the microbiome.
Prebiotic-rich foods include:
- Asparagus
- Cauliflower
- Broccoli
- Beans
- Brussels sprouts
Fiber plays a crucial role in digestion, cholesterol regulation, and satiety. Since our bodies don’t break down fiber, it passes through the gut, where bacteria ferment it and flourish.
3. Stay Consistent with Probiotic Intake
The harsh environment of the GI tract can impact the survival of good bacteria, which is why consistency is key. Aim to consume probiotics daily through supplements (such as Align or Culturelle) or probiotic-rich foods.
Making probiotics a part of your routine ensures that your gut microbiome remains balanced and resilient.
4. Practice Healthy Lifestyle Habits
Gut health isn’t just about what you eat—it’s also influenced by your daily habits. Factors like sleep, stress, and hydration play a crucial role.
- Sleep: Aim for at least 7-8 hours of quality sleep per night.
- Stress Management: High stress increases cortisol levels, which can slow digestion, raise blood sugar, and impact gut bacteria. Finding ways to manage stress, such as meditation, exercise, or deep breathing, can support digestion and overall gut function.
- Hydration: Drinking enough water helps keep digestion smooth and supports nutrient absorption.
5. Limit Highly Processed Foods
All foods undergo some level of processing, but highly processed foods often lose essential nutrients while gaining added sugars, unhealthy fats, and preservatives.
Excess added sugar has been shown to reduce gut bacteria diversity and contribute to microbiome imbalances. Additionally, fiber is often stripped from processed grains, fruits, and vegetables. By reducing processed food intake, you can improve gut health and maximize nutrient absorption.
Why Gut Health Matters
Your gut microbiome plays a significant role in your overall health. When neglected, you may experience frequent illnesses, digestive discomfort, and even cognitive issues down the road. By focusing on fiber-rich foods, probiotics, and lifestyle habits, you can build a stronger, healthier gut.
Nourished with Emily is here to help! Inside our Signature Nutrition Coaching Program, you’ll start to notice improvements in bloating, digestion, and overall well-being within just a few sessions.
Stop feeling sluggish and start feeling like yourself again! Are you in? [Click Here] to schedule a FREE goal-setting call today!
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