Beginning the Journey to Optimum Gut Health
Beginning the Journey to Optimum Gut Health
By: Emma Greene
The average gut microbiome contains 200 or more species of bacteria, viruses, and fungi, each playing a vital role in digestion and overall health. Not only does the gut serve as the body’s first line of immune defense, but a balanced gut microbiome is proven to improve heart, brain, and mental health. It may even prevent cancer and autoimmune diseases, according to Healthline. Maintaining a happy gut may seem impossible, but it does not have to be. Here are five ways to begin the journey to gut health today.
1. Incorporate pre- and probiotics into your meals.
The importance of probiotics is common knowledge. To increase consumption, incorporate foods such as yogurt, kiefer, fermented foods, and kombucha into your routine. Although lesser-known, prebiotics are equally vital to probiotics. They serve as food to probiotic bacteria in the gut. Most commonly found in fruits, vegetables, and whole grains, they are essential to symbiosis in the digestive tract. To ensure the prosperity of both, combination supplements are available.
2. Eat intentionally.
Digestion begins in the mouth. Eating without distractions and with ample time can prevent bloating and increase nutrient absorption. By allowing the time to chew thoroughly (30-32 times per bite) and making the time to eat without distraction, you ensure that digestion is efficient. The practice of intentional eating when possible can also prevent overeating, which commonly occurs when one is too rushed to listen to their hunger and fullness queues.
3. Listen to your body.
Each microbiome is different and food sensitivity varies from person to person. Common sensitivities include carbonation, processed foods, and artificial sweeteners. Imbalance of carbs, fats, and protein can also cause severe gut issues. Finding individual sensitivities takes time, however, assessing how you feel after eating is a great place to start. Signs of sensitivity include feeling tired, bloated, or generally uncomfortable after eating a specific food. If this is too broad, the FODMAP Diet is a more prescriptive way to uncover food sensitivities.
4. Incorporate movement into your daily routine.
An elevated heart rate increases blood flow throughout the body, including to the gut. This increased circulation has shown to decrease intestinal inflammation, thus allowing prosperity within the microbiome. Physical activity also helps to ensure regular movement within the gut.
5. Lower stress levels.
Emotional stress, lack of sleep, and extraneous activities can negatively impact the gut biome. Although emotional stress, due to work, school, or is less easily controlled, ensuring you are well-rested and giving your body time to recover following an intense workout can transform the gut microbiome. Ample rest allows the gut time to restore itself, preventing issues such as bloating and “leaky gut” which is characterized by weakening of the intestinal lining.
A perfectly balanced gut takes time to develop, but by making these small changes, your energy levels, comfort, and confidence in food choices will increase.
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Graphic by Elena Ossoski.