By: Matt Weik, BS, CSCS, CPT, CSN
I want to ask you a question, and I need you to be honest with me… When was the last time you thought about your gut health?
If you're like most people, the answer is never. Perhaps that answer eases your mind? But it shouldn't. Your gut is responsible for so many things, yet it's seemingly "out of sight, out of mind."
Did you know that your gastrointestinal tract plays a crucial role in your overall health? It transports food from your mouth to your stomach, converts it into absorbable nutrients that your body utilizes, and eliminates waste from your body. While exercise and sleep are two vital aspects of your overall health, neglecting gut health can harm your overall well-being.
In this article, we'll dive deeper into gut health and help give you a different perspective on why optimizing it is so critical to your health and well-being.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting an exercise program, making changes to your nutrition, or adding any new supplements into your current regimen.
Why Gut Health Matters
When considering your health, gut health is often overlooked because it's not something we can see or look at in the mirror.
Many people focus on physical health and how they feel, ignoring the importance of gut health and what's going on inside your body.
However, a proactive approach to overall health should include attention to the gut. Scientists even refer to gut health as the "second brain" due to its significant impact on well-being.
Issues like stomach aches or bloating can disrupt your day and are often linked to poor gut health caused by factors such as poor diet and heavy meals. But there are things you can do to improve gut health and help optimize your life.
The Importance of Optimizing Your Gut Health
Did you know that 90% of your serotonin, the "feel-good" hormone, is produced in the gut? So, if you've not been feeling quite like yourself lately, it could be due to gut health issues.
Gut health affects mood, weight, and many other things. A healthy digestive system breaks down food, absorbs nutrients, and eliminates waste while also warding off harmful pathogens and viruses.
When your microbiome isn't optimized, it can throw everything off like a line of dominos falling one after another.
Related Article: 10 Tips to Improve Your Immune System
A well-functioning gut is essential for nutrient absorption. Even the healthiest diet won't provide the necessary nutrients without proper absorption. This can lead to deficiencies, impacting energy levels, immune function, and overall health.
5 Common Causes of Gut Health Imbalances
Below are several factors that can disrupt your gut health:
Excess Stress: Chronic stress can negatively affect gut health by altering the gut microbiota and increasing gut permeability. This can lead to inflammation and other digestive issues.
Poor Sleep Cycle: Inadequate sleep disrupts the body's natural rhythms, affecting the gut microbiome and digestive processes.
Improper Diet: Diets high in processed foods, sugars, and unhealthy fats can harm gut bacteria. Lack of fiber-rich foods can also lead to an imbalance.
Excessive Antibiotics: While antibiotics are necessary for treating infections, overuse can kill beneficial gut bacteria, leading to an imbalance.
High Alcohol Consumption: Alcohol can disrupt the balance of bacteria in the gut, leading to inflammation and other digestive issues.
Gut Health and Weight Management
Your body hosts trillions of bacteria that support the immune system, serotonin production, and energy levels. Gut bacteria influence food digestion, fat storage, and hunger hormone production.
Recent research directly links gut bacteria composition and body weight management.
Healthy gut bacteria help regulate metabolism, improve insulin sensitivity, and reduce inflammation, all contributing to weight management. Conversely, an imbalance in gut bacteria can lead to weight gain and difficulty maintaining a healthy weight.
If you care about your weight, you should care about your gut health.
7 Gut-Friendly Foods That You Should Include in Your Diet
Including certain foods in your diet can significantly improve gut health. Here are some top options:
Sauerkraut
Sauerkraut, rich in probiotics, boosts the immune system and maintains a healthy digestive tract lining. This prevents toxins and pathogens from entering the body. The fermentation process of sauerkraut creates beneficial bacteria that support gut health.
Green Leafy Vegetables
Vegetables like spinach, kale, and broccoli are rich in vitamins, minerals, and iron. According to a study, they contain a sugar molecule that feeds gut bacteria, preventing harmful bacteria from thriving. Add them to meals or smoothies.
Green leafy vegetables are also high in fiber, which is crucial for maintaining a healthy gut. Fiber helps regulate bowel movements, prevent constipation, and support the growth of beneficial bacteria.
Yogurt
Yogurt is an excellent source of probiotics, improving digestion and gut health. Greek yogurt offers a higher protein content and can be paired with fruits like bananas (also on our list) for added benefits. Probiotics in yogurt can help restore the balance of gut bacteria, especially after taking antibiotics.
Almonds
Almonds have probiotic properties and are rich in vitamin E, fiber, and fatty acids. They make a great snack, improve satiety, and support gut health. The fiber in almonds acts as a prebiotic, feeding the beneficial bacteria in the gut.
Olive Oil
Olive oil, high in fatty acids and polyphenols, reduces gut and body inflammation. Use it in cooking, as a salad dressing, or drizzled over pasta to ease digestive issues. The healthy fats in olive oil support the growth of beneficial bacteria and reduce harmful bacteria.
Bananas
Bananas promote beneficial gut bacteria growth and reduce inflammation. They contain important minerals and neutralize stomach acidity. They are also great for preventing cramps during workouts. The prebiotic fibers in bananas support the growth of healthy gut bacteria.
Avocado
Avocado is rich in micronutrients that promote healthy intestines and digestion. It reduces gas and bloating due to its low fructose content. Enjoy it as a spread or in meals. The healthy fats in avocados support the absorption of fat-soluble vitamins and provide energy.
Additional Tips for Improving Gut Health
In addition to incorporating gut-friendly foods into your diet, consider these tips for maintaining a healthy gut:
- Reduce Stress: Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. Reducing stress can help improve gut health by reducing inflammation and promoting healthy digestion.
- Get Enough Sleep: Aim for 7-9 hours of quality sleep per night. A regular sleep schedule supports the body's natural rhythms and promotes a healthy gut.
- Limit Processed Foods: Reduce your intake of processed foods, sugars, and unhealthy fats. Focus on whole, nutrient-dense foods to support gut health.
- Exercise Regularly: Physical activity can help improve gut health by promoting healthy digestion and reducing inflammation. Aim for at least 30 minutes of moderate exercise most days of the week (strive for 150 minutes of exercise per week).
- Avoid Excessive Antibiotics: Use antibiotics only when necessary and as prescribed by your doctor. Overuse of antibiotics can massively disrupt the balance of gut bacteria.
- Stay Hydrated: Drink plenty of water throughout the day to support digestion and nutrient absorption.
Optimize Your Gut Health and Feel the Difference
Focusing on gut health can improve your overall well-being, and it's something you can actually feel. You know when your gut health is off because you're going to experience symptoms. But when gut health is optimized, you can look and feel your best.
Incorporate the gut-friendly foods and tips we provided throughout this article into your daily routine. Pay close attention to your weight, as improved gut health can lead to better weight management. By taking care of your gut, you're investing in your long-term health and happiness.
If you want to take things to the next level with your gut health, try adding Vitamyna Gut Instinct into your daily regimen. This daily pack utilizes a blend of four powerful supplements that help balance and enhance gut health. Support your gut microbiome with Gut Instinct and discover why so many people are raving over this digestive support supplement!
