How to Feed a Healthy Gut

While I was answering this week’s Happy Hour question about the benefits of collagen (read more here) I found myself using the term “gut health” a lot and figured this was a topic that could use it’s own blog post.  Gut health is my jam and I love learning about how our gut works (it’s so complex) and how we can best take care of it. I’ve been listening to this book on tape and while I wouldn’t recommend it for a relaxing summer beach read, I’ve learned a lot!

I think the most fascinating thing about the gut is that about 90% of our serotonin receptors are located in our gut (not our brain!) This means happy gut…decreased anxiety and depression.  The digestive tract also houses 70% of the body’s immune system.  So basically a healthy gut is essential for good health.

| Jumper |

When the gut is impaired it affects every part of the body…autoimmune disease, mood and brain disorders, heart disease, obesity, type 2 diabetes, bowel disorders (ex. IBS), food sensitivities and allergies, skin disorders, and even cancer.

Factors that IMPAIR Gut Health
– C-section deliveries
– “Over hygiene” (kills good bacteria…but I mean still take a shower)
– Stress (even stress such as getting bad news can harm the gut- not just chronic stress)
– Environment  (toxins, chemicals)
– Drugs (antibiotics, steroids, hormones)
– Infections that cause microbe imbalance
– DIET (low fiber, highly processed, high sugar)

Factors that IMPROVE Gut Health
– Adequate and quality sleep (reduces stress response, physiologic repair)
– Consuming a variety of foods (diversity in diet = diversity of good bacteria in gut)
– Limit alcohol (alcohol decreases gut bacteria) I know this one makes me sad too 🙁
– Adequate protein intake (repair the lining of the gut)
– Limit or avoid artificial sweeteners (shown to alter gut bacteria and promote glucose intolerance)
– Probiotic supplement options: Align, and Culturelle (both have clinical research to back up their efficacy)
-Eat slowly and chew food thoroughly for good digestion
-Decrease stressors when eating (when stressed blood supply diverted away from gut = poor digestion + bloat)

5 Dietary Tips for Better Gut Health 

1. Fermented foods (kefir, yogurt, kombucha, kimchi, sauerkraut) are all good sources of probiotics. Be sure the sauerkraut is fresh- heating kills the good bacteria.
2. Bone broth is full of vitamins, minerals, and electrolytes.  It also contains collagen and gelatin which help with gut healing.  There is not a lot of research to back this up, but no harmful side effects and possible benefits so why not give it a shot if you’re having gut issues.
3. Anti-inflammatory fats salmon, chia, flax, walnuts, olive oil are all great sources to help reduce inflammation if the gut is stressed.
4. High fiber diet A plant based, high fiber diet is full of prebiotics which is the fuel for probiotics. This allows the good bacteria to turn into short chain fatty acids (SCFA).  These SCFA are important because they nourish the lining of the gut (keeps it clean), decreases inflammation, and supports proper immune function. (more reading here for the nerds)
5. Phytonutrients help reduce inflammation. Include plenty of colorful fruits and vegetables in your diet.  Tea and spices are also good sources of phytonutrients. (Fun fact: phytonutrients role in plants is to repair cells, so consuming these nutrients via plant sources will also help repair your damaged cells)

I hope this helps clarify what I mean when I use the term “gut health” in the future and gives you some ideas of dietary and lifestyle changes you might be able to make to improve your gut health and overall wellbeing.  Thanks for taking the time to read today’s post and hope you learned a little something along the way 😉