There’s still a lot to learn about gut health, but we do know that diet, sleep and exercise affect the bacteria in your digestive system. You should avoid processed foods, which contain ingredients that suppress ‘good’ bacteria and increase ‘bad’ bacteria, and choose high-fiber and probiotic-rich foods such as yoghurt, kimchi, sauerkraut and tempeh.
The Benefits Of Good Gut Health
Trillions of microbes — bacteria, viruses and fungi — call your gut home. And while many of them help you digest your food, they also fight harmful pathogens, make vitamin K and other important chemicals, affect how your medications work, and may influence your immune system, heart health and cancer risk. The mix of your gut microbes is called your gut flora, and your overall gut health depends on factors like diet, environmental exposures and bowel movement regularity.
In fact, studies have found that people with more diverse gut microbes — including more “good” bacteria and fewer invasive types — tend to have lower rates of obesity, inflammation and chronic diseases like diabetes and heart disease, as well as longer lifespans. That’s because a healthy gut flora can help prevent or treat these conditions.
Unfortunately, the gut flora can get out of balance for many reasons. Some common causes include poor diet, chemical exposure and a lack of bowel movement regularity. When this happens, the “bad” bacteria can overtake the good ones, leading to a condition called dysbiosis.
To keep your gut in optimal shape, try to eat a variety of whole foods, including fruits, vegetables, lean protein, whole grains, unflavoured dairy and plenty of water. And avoid processed foods and added sugars, which can disrupt the balance of gut bacteria.
If you’re unsure where to start, look for unprocessed or minimally-processed foods that contain probiotics and prebiotics. Yogurt, kefir, sauerkraut, kimchi and fermented drinks such as kombucha are good examples of these foods, as are garlic, onions and bananas.
Signs And Symptoms Of An Unhealthy Gut
If your gut is unhealthy, you may notice digestive issues like gas, bloating and diarrhea. These are signs that your body isn’t processing foods efficiently and is unable to absorb nutrients and eliminate waste properly. Franciscan Health gastroenterology experts say that while occasional indigestion is normal, it’s important to listen to your body and take steps to keep your gut healthy.
A gut filled with good bacteria helps regulate the immune system, produce serotonin (the “feel-good” hormone), and keep harmful toxins at bay. Gut microbes also have a two-way communication system with your central nervous system via the gut-brain axis. This enables them to send messages that affect your mood, sleep cycles and digestion.
When your gut bacteria are healthy, it’s easier to digest food and absorb nutrients. You can support gut bacteria by eating a variety of whole, unprocessed foods and drinking plenty of water. Avoid sugary and alcoholic beverages, as well as fried, processed and fatty foods, which can harm your gut bacteria. Choose leafy greens, fruits, vegetables, whole grains, low-fat dairy and lean meats. Consume probiotic and prebiotic foods, as well, which are nutrient-rich foods that feed the healthy bacteria in your gut. Yogurt, kefir, kimchi, asparagus, garlic and bananas are great examples of these foods.
If you’re experiencing digestive symptoms, keep a food diary to help identify triggers. You may find that certain foods, drinks or stress levels contribute to your symptoms. If you see blood in your stool or vomit, seek medical attention immediately. This could be a sign of stomach ulcers, appendicitis or colon cancer.
How Long It Actually Takes To Heal Your Gut
As you age, changes in stomach acid, gut immunity and gastrointestinal flora can lead to digestive symptoms such as heartburn, gas and bloating. These issues reflect shifts in these important systems, but you can improve your gut health and protect your digestive system through diet, exercise, sleep, stress management and probiotics.
The best way to support gut health is to eat whole, unprocessed foods, including vegetables, fruits, whole grains, eggs, fish, poultry and lean meats. Avoid processed foods, especially those containing added sugar, salt, unhealthy fats and additives such as emulsifiers, which can disrupt your gut microbiome.
Getting enough sleep is also essential to keep your immune system strong. Try to get 7 to 9 hours of sleep each night. Sleep also helps to reduce bloating, gas and indigestion.
Exercise is another important factor in gut health, as it can help to control your weight and may even reverse some symptoms of irritable bowel syndrome. It can also encourage the growth of “good” bacteria in your digestive tract and prevent bacterial overgrowth.
Drinking a lot of water and eliminating beverages that can trigger digestive symptoms (such as coffee, tea, colas and fizzy drinks) is also helpful. Choose water over sweetened beverages, and instead opt for plain, filtered or spring water. Also, limit your intake of alcohol and opt for fermented drinks like yogurt, kimchi, sauerkraut, miso and tempeh.
Taking probiotic supplements and eating more prebiotics (foods that feed the good bacteria in your gut) can also help. This can be done by consuming more yogurt, kimchi, sauerkraut, tempeh and miso, and by choosing prebiotic-rich foods such as artichokes, chicory, garlic and certain grains. Talk to your GI provider about the right strategies to improve your gut health based on your unique needs.
Science-Backed Habits To Improve Gut Health
Your digestive tract’s lining is home to trillions of microorganisms that are known as your gut microbiome. These bacteria play a large role in your health.
It is important to keep the microbiome balanced by feeding it the right foods. A healthy diet that includes probiotics, prebiotics and fiber may reduce your risk of gastrointestinal disorders, autoimmune diseases and mental health problems.
Choose unprocessed foods, like fruits, vegetables, whole grains, eggs, lean meat and fish. Avoid ultra-processed food, such as deli meats, most breakfast cereals, frozen meals and many packaged snacks. Drink plenty of water. The polyphenols found in some drinks, including tea and certain fruit juices, can positively impact your gut microbiome.
Adding fermented foods to your diet is another way to support your gut health. Fermented foods, like kefir (a fermented milk drink that’s similar to yogurt) and kimchi, contain probiotics that can help balance your gut microbiome.
Eating a variety of plant-based foods can also improve gut health. This helps increase microbial diversity and decrease your risk of GI problems, such as bloating and constipation.
Chewing your food thoroughly and eating your meals slowly can decrease digestive discomfort. This is because it can slow down your metabolism and allow you to digest food more thoroughly. Avoid drinking beverages that trigger your digestive symptoms, such as coffee, colas, some tea and fizzy drinks.
Get 7-8 hours of sleep each night. Stress can negatively affect your gut health by causing you to release hormones that can cause gastrointestinal discomfort. Try practicing stress-management techniques, such as deep breathing or meditation.
Best Foods For Gut Health
Everyone has a unique mix of microorganisms living inside their digestive tract. Some of them are conferred by your mother during pregnancy and delivery, others come from the food you eat or your environment. Some of them are probiotics, which live in the gut and help manage your body’s metabolism. And some are prebiotics, which feed the good gut bacteria. You can increase the number of these beneficial bacteria by eating probiotic foods, such as yogurt with active cultures, kefir, sauerkraut, and kimchi.
Eating more fiber can also improve your gut health. The best sources of dietary fiber are whole fruits, vegetables, legumes, nuts, seeds and whole grains. The fiber in these foods provides a source of non-digestible carbohydrates, which feed the bacteria that line the colon. This helps keep the colon colony healthy and reduces inflammation.
Avoid consuming too many processed foods and sugars, which can disrupt the gut microbiome by killing off the good bacteria and causing an influx of unhealthy bacteria and yeast. Additionally, avoid overuse of medications that block healthy gut function, such as antibiotics, acid-blockers and anti-inflammatory drugs.
Arugula is a cruciferous vegetable that is loaded with gut-healthy vitamins and minerals. This includes calcium, potassium, folate and the antioxidant quercetin, which supports detoxification and balances blood sugar. You can add this leafy green to salads, soups and even sandwiches.
