Tips to improve your gut health

Why is gut health important?  It's not just about digestion; your gut influences immune function, mood, weight, energy levels, and even skin health. It is often referred to as our “second brain” because it plays a vital role in so many aspects of your overall well-being.

Improving gut health involves supporting the balance of bacteria and other microorganisms in your digestive system.

How can you do this? 

Eat a diverse diet. This helps promote a varied microbiome. The more variety you have in your meals, the more likely you are to support a healthy range of beneficial bacteria. Focus on whole grains, a wide variety of fruits and vegetables, and beans.

Make sure you are eating enough fiber. Fiber helps with digestion and feeds beneficial gut bacteria. There are two types:

• Soluble fiber: Found in oats, apples, beans, and citrus fruits, this type of fiber helps absorb water, aiding in digestion.

• Insoluble fiber: Found in whole grains, nuts, seeds, and vegetables. It helps food move through your digestive tract.

The recommended daily fiber intake for women is 25-30 grams and for men 35-40 grams.

Include fermented foods in your diet. They are rich in probiotics, or the “good” bacteria that can help balance the gut microbiome and improve digestion. A few examples:

• Yogurt (with live cultures)

• Cottage cheese (with live cultures)

• Kefir (a fermented dairy drink)

• Sauerkraut (fermented cabbage)

• Kimchi (spicy Korean fermented vegetables)

• Miso (fermented soybean paste)

• Tempeh (fermented soybean product)

• Kombucha (fermented tea)

  
  

Include prebiotics. They are types of fiber that feed the good bacteria in your gut. A few examples: garlic, onions, and leeks, asparagus, artichokes and bananas (especially when they're slightly green). They contain resistant starch, which acts as a prebiotic.

Be sure to add healthy fats like olive oil, avocado, and omega-3 fatty acids to your diet; they can help reduce inflammation in the gut and support overall gut function. A few examples of omega-3 fatty acids: fatty fish (like salmon, mackerel, and sardines), flaxseeds, basil, and chia seeds.

Reduce or eliminate alcohol consumption, stay hydrated, limit processed foods, and manage your stress. These can all negatively affect your gut health.

Small dietary changes can go a long way in supporting gut health. And remember, everyone's body is unique. What works for one person might not work for another, so listening and learning what works for your body is key.

If you're ever in doubt or experience digestive issues, it's always a good idea to consult with a healthcare professional.

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