Best Ways to Naturally Improve Gut Health—From a Registered Dietician

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Меган Рузвелт, регистриран диетолог Публикувано на 31 март 2023

The topic of gut health has been gaining popularity, and for good reason! Your gut health plays a crucial role in your health overall. Hippocrates himself said that “all disease begins in the gut.” Knowing how to support your gut health through diet and lifestyle habits is essential for preventing and helping resolve gut dysbiosis.

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What Is the Gut Microbiome?

The gut, also known as the digestive tract or gastrointestinal (GI) tract, includes the mouth, esophagus, stomach, small intestine, pancreas, liver, gallbladder, colon, and rectum—essentially all parts of the body from mouth to anus that are involved in the process of digesting nutrients.

The gut microbiome comprises trillions of microorganisms and bacteria living in your intestinal tract. The gut contains both good and bad bacteria, known as gut flora. These bacteria play a crucial role in health and well-being and help digest food, absorb nutrients, and impact metabolism, immune health, hormonal health, mood, brain function, body weight, and more.

Why Gut Health Matters

According to the National Institutes of Health (NIH), gut disease affects 60 to 70 million Americans.¹ In addition to taking in and digesting nutrients, the gut also serves as a disease fighter and communicator within the body.

The gut-brain axis connects your gut and your brain. Through the gut-brain axis, the health of your GI tract directly influences your anxiety, mood, and stress levels.² In fact, more than 90 percent of serotonin, the “happy hormone,” is produced in the gut.

Gut health also directly impacts immune health. This is because 70 to 80% of our immune cells reside in the gut.³

Gut dysbiosis can also affect hormonal balance. For example, the hormone insulin is partly regulated by Lactobacillus reuteri, a bacteria stored in the gut. Further, the health of your gut can influence your cholesterol levels. Since cholesterol is a precursor for both progesterone and estrogen, gut health is important for hormonal balance.

Therefore, an imbalance in the gut microbiome can affect immune health, mental and cognitive health, weight, and hormonal health.

What Is Gut Dysbiosis?

Gut dysbiosis occurs when bacteria are imbalanced in the intestinal tract. If left untreated, gut dysbiosis can lead to anxiety, depression, leaky gut, autoimmune conditions, diabetes, and more.⁴

Signs and Symptoms of Gut Dysbiosis

Suboptimal gut health can increase the risk of experiencing the following symptoms:

Chronic fatigue
Constipation
Diarrhea
Stomach pain or discomfort
Bloating
Gas
Nausea
Heartburn
Food allergies, intolerances, or sensitivities
Skin conditions like eczema, rosacea, rash, or dermatitis
Inflammation or inflammatory conditions
Anxiety
Depression
Brain fog
Insomnia
Headaches
Migraines
Hormonal disturbances
Autoimmune conditions
Candida overgrowth
Irritable Bowel Syndrome (IBS)
Memory loss
Vitamin deficiency

10 Ways to Naturally Support Gut Health

1. Eat 30 Plants a Week

The number 30 comes from the American Gut Project, the world's largest citizen science microbiome project. From this study, we learn that the more diverse plant foods a person eats, the more diverse their gut microbiome tends to be. Eating more plants creates a gut environment conducive to a diverse range of healthy gut bacteria.

2. Eat Foods That Contain Prebiotics

Prebiotics are essential food for probiotics and support the growth and livelihood of helpful, healthy gut flora. Prebiotic foods include almonds, apples, bananas, flaxseeds, garlic, and onion—to name a few!

3. Eat Fermented Foods

Fermented foods contain probiotics to help support healthy gut bacteria. Fermented foods include kimchi, kombucha, miso, sauerkraut, tempeh, and some yogurts.

4. Limit Added Sugars

Be mindful of eating foods high in added sugars. Sugar is inflammatory to the body and may cause yeast and bad bacteria to grow.⁵ Because bad bacteria love sugar and processed foods, aim to keep these types of foods to a minimum.

5. Support Dental Health

Your mouth is part of your gastrointestinal tract! Good dental hygiene is essential to good gut health. You can support dental hygiene by tongue scraping and using a quality toothpaste. Read the ingredient lists on toothpaste and avoid toothpaste with artificial sweeteners, triclosan, and sodium lauryl sulfate.

6. Reduce and Manage Stress

Stress activates the sympathetic nervous system, which triggers your “fight or flight” response. Being in a chronic state of “fight or flight” leads to the release of hormones like epinephrine (adrenaline), which, over time, can negatively impact the gut and lead to constipation, diarrhea, nausea, or an imbalance of gut bacteria.²

Find ways to bring your body back to the parasympathetic state so your body can engage in the “rest and digest” process. Activities such as walking, yoga, meditation, acupuncture, and deep breathing are all great ways to help calm the body and relieve stress.

7. Eat More Polyphenols

Polyphenols are compounds found in plant-based foods that are packed with antioxidants. Polyphenols have many health benefits, including a positive impact on gut health. Eat more foods that contain polyphenols, like red grapes, almonds, onions, green tea, blueberries, broccoli, cacao, and more!

8. Avoid Artificial Sweeteners

Studies have shown that artificial sweeteners, such as acesulfame potassium, aspartame, and saccharin, may adversely affect gut bacteria and appetite. Always read ingredient lists to avoid artificial sweeteners in foods, beverages, and even toothpaste!

9. Spend Time in Nature

Spending time in nature—think gardening, dirt, hiking, trees, the beach, and beyond—is a great way to engage the parasympathetic nervous system, reduce stress, reduce anxiety, and, in turn, support gut health. One study found that preschool children who spent consistent time outdoors for 10 weeks experienced changes in their gut microbiota. They also had less perceived stress and fewer anger episodes.⁶

Children are not the only ones to benefit from time in nature! Many studies have shown that exposure to soil microbes benefits people of all ages, helping boost the immune system and support microbial diversity.

10. Exercise

Studies suggest exercise can increase microbial diversity and support the growth of beneficial microbial species in the gut.⁷ Remember, exercise doesn’t just mean going to the gym—taking a walk, gardening, jumping on a trampoline, dancing in your living room, and swimming are all great ways to move your body and support gut health.

8 Foods That Support Gut Health

Eating gut-friendly foods is an excellent way to support gut health and prevent gut dysbiosis. We know from the American Gut Project that eating 30 or more different plant-based foods per week helps support bacterial diversity in the gut, which is critical for overall gut health. Plant-based foods include fruits, vegetables, nuts, seeds, legumes, grains, herbs, spices, and more.

In addition to consuming as many plants as possible, include the following gut-friendly foods on a daily or weekly basis:

1. Apple Cider Vinegar

Apple cider vinegar, or “ACV,” is a probiotic-rich food. Add one tablespoon of ACV to an 8-ounce glass of water and drink before a meal to support digestion.

2. Avocados

The omega-3 fats and fiber in avocados may promote microbial diversity while providing anti-inflammatory benefits.⁸

3. Ginger

Ginger provides many therapeutic effects on the digestive tract, from helping calm an upset stomach to providing antioxidant and anti-inflammatory properties. Fresh ginger is best, but dried ginger works wonderfully in sauces, baked recipes, beverages, and more!

4. Legumes

Beans and lentils contain prebiotic fibers that support the growth of good gut flora. Black beans, white beans, chickpeas, lentils, and more are excellent options for plant-based protein and fiber packing!

5. Extra Virgin Olive Oil

Extra Virgin Olive Oil is packed with healthy fats and antioxidants. It is the predominant type of fat used in most Blue Zones, areas where people live the longest and are the healthiest.

6. Almonds

According to the American Journal of Clinical Nutrition, eating almonds increases the production of a type of short-chain fatty acid called butyrate. Butyrate not only supports gut health. Overall, it also helps protect against some inflammation-based diseases.

Traditional almonds are wonderful as a snack, topped on salads or oatmeal, or added to baked treats. Another way to enjoy the health benefits of almonds is by using blanched almond flour for baking instead of traditional flour.

7. Sesame Seeds

With their high fiber content, sesame seeds can improve gut health by supporting the growth of healthy gut bacteria and promoting regular bowel movements.

8. Garlic

Garlic is another prebiotic food that supports healthy gut bacteria. Garlic also has antimicrobial properties that may help discourage growth of unhealthy bacteria. Both fresh garlic and garlic powder are excellent choices for soups, sauces, and more.

Foods to Avoid to Support Gut Health

Certain foods may increase inflammation, support the growth of unhealthy bacteria, and provide no nutritional benefits to the body beyond caloric intake.⁹ To support gut health, aim to reduce or eliminate consumption of the following:

Artificial sweeteners
High fructose corn syrup
Alcohol
Soda/soft drinks
Beverages high in added sugars
Fried foods
Processed foods
Fast foods

Takeaway

Your gut health is integral to your overall health. The health of your gut affects your immune system, mood, hormonal balance, body weight, and more. So, maintaining a healthy gut has impacts far beyond digestion.

You can take many steps to naturally improve your gut health through your daily dietary, wellness, and lifestyle choices. By following these tips, eating gut-friendly foods, and avoiding foods that lead to gut dysbiosis, you can nurture a healthy gut and a healthy you!

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