- A healthy gut will help your digestion, immune system and general well-being.
- It is easy to develop unhealthy intestines if you eat processed foods, drink alcohol and smoke.
- Gain healthier guts with simple habits such as eating enough fiber, exercising and maintaining hydration.
Bowel health is a hot new health trend. Google searches for “gut health” have grown exponentially over the last decade. And #Guttok TikTok influencers have gathered hundreds of millions of viewers.
But unlike those health trends that can do more harm than good, jumping on gut health can have serious benefits for both your mental and physical well-being.
Here’s why a healthy gut is so important, some signs that your gut needs support and advice to improve gut health.
What is gut health?
Bowel health refers to the state of your digestive microbiome. The microbiome is made up of trillions of microscopic organisms - mostly bacteria - that not only play a vital role in digestion, but also affect your overall health and well-being.
For example, for a 2021 survey conducted by the International Food Information Council, 24% of respondents said that digestive health is the most important aspect of their overall health.
One of the reasons for this increased attention to intestinal health is that digestive problems are becoming more common. For example:
If you have chronic digestive problems, an autoimmune condition, or mental health problems, your gut may be the place to look for relief.
“We still have a lot to learn, but one thing we can be sure of is that supporting gut health can be very helpful in reducing a variety of harmful symptoms and reducing the risk of chronic disease,” said Rachel Stack, registered dietitian and wellness director. curriculum in Iksela.
It means you have unhealthy guts
In a healthy gut, the “good” and “bad” bacteria of your microbiome coexist without causing any problems. Problems arise when this balance is disturbed - also known as dysbiosis.
And it doesn’t take much to upset that delicate balance of bacteria. Some common causes of dysbiosis include:
- Diet mostly processed foods
- Eating little fruits and vegetables
- Eat excess starch and sugar
- Do not manage high levels of stress
- Cigarette smoking
- Taking antibiotics
- Regular alcohol consumption
- You don’t get enough sleep
- You don’t exercise enough
If your microbiome is faulty, you will probably notice it fairly quickly. Some common, everyday symptoms of unhealthy gut include:
- Diarrhea, loose stools or constipation
- Gas and bloating
- Stomach pain or discomfort
Stuck says there may be other signs of unhealthy gut - not just what you consider gastrointestinal symptoms, including:
As you can see, unhealthy gut can have a wide range of effects on how you feel. Read on to find out what registered dietitians recommend you do to build and maintain a healthier gut.
1. Get enough fiber into your diet
A type of fiber called fermentable fiber, which most often comes from soluble fiber, “acts as a fuel for healthy bacteria in your gut.” In turn, bacteria produce compounds, including vitamins and short-chain fatty acids, that provide health benefits, “says Cassie Madsen, a registered dietitian nutritionist at Gut Health and Nutrition.
The benefits of fiber include not only healthier intestines, but also relief of constipation, regulation of blood sugar and reduction of “bad” cholesterol levels.
The easiest way to get more fiber into your diet is to consume unrefined,
whole grains like whole wheat bread, brown rice and oatmeal.
Some other high fiber foods include:
- Walnuts and seeds
- Beans and legumes
- Crusader vegetables
- Root vegetables
- Whole fruits
- Whole grains (such as oatmeal, brown rice and quinoa)
2. Eat more fermented foods
Fermentation is an old method of storing food that was first used thousands of years ago.
Some fermented foods break down bacteria that are also considered probiotics - “good” bacteria that live in a healthy gut. Therefore, fermented foods can be very useful for you by improving the health and diversity of your microbiome and reducing inflammation.
Some fermented foods that you can include in your diet include:
You can even make your own fermented vegetables at home. If you enjoy and have no problem digesting fermented foods, aim for one serving a day.
Not everyone can tolerate fermented foods. In some people, they cause bloating and discomfort. If you have problems, try to start with small portions - even just one bite - and experiment with different fermented foods to see what works for you, says Stuk.
If fermented foods still make you feel bloated, you can focus on eating a variety of fruits and vegetables.
3. Stay hydrated
Drinking enough water has many health benefits, from supporting skin health to helping brain function. The amount of water you drink also affects your microbiome.
Water intake is very useful in supporting digestion and intestinal mucosa, says Stuck. “Hydration supports how well the gut absorbs important nutrients such as electrolytes and vitamins.
One easy way to make sure you drink enough water is to carry a reusable water bottle. Having a source of water on hand helps to make drinking water a regular habit during the day.
4. Relax and unwind
High levels of stress can negatively affect gut health. A common example is irritable bowel syndrome - in which stress can be a major trigger for symptoms.
Some stress is inevitable - it’s a normal part of life - but if your life has constant stressors and you don’t have the tools to manage and regulate them, it can not only affect your digestion, but it can also affect your general health.
For example, chronic stress can cause:
“Support your stomach by going to bed a little earlier, walking 10 minutes after lunch, talking to a therapist or taking an extra day off when life gets busy,” says Stuk.
5. Exercise
Regular exercise can help diversify the number of beneficial microbes in the gut.
Stuck says exercise also does a variety of bowel support things, including:
- Increased blood flow to the muscles responsible for peristalsis - intestinal contractions that stably move food through the digestive system.
- Promoting peaceful sleep: “Believe it or not, our microbes need to rest in the same way our bodies need them,” says Stuk.
The exercise you do does not have to be energetic to be useful. “Just 30 minutes of light exercise a day, like walking or yoga, can benefit the gut,” says Madsen.
6. Chew food
It sounds simple, but chewing food slowly and thoroughly can have a positive effect on gut health.
The process of digestion begins in the mouth, and when you are in a hurry during a meal, it is difficult for your body to digest food properly.
“Help your gut by chewing food on purpose and consider adding a careful diet by lowering a fork between bites,” says Stuk.
7. Diversify your diet
The more types of food you have in your diet, the healthier your gut microbiome will be.
Therefore, eating a variety of foods ensures that you get different types of fiber and micronutrients that contribute to a healthy gut.
Madsen says that the goal is to eat 30 different plant foods a week: “It gives you a tangible goal to which you aspire. And while it’s somewhat challenging, with a little planning, it’s very doable for most people. “
For example, you can get 10 plant foods per meal. Here is a list of 30 common plant foods you can try:
- fruit: apples, bananas, blueberries, raspberries, grapefruits, oranges
- vegetables: green beans, broccoli, rocket, spinach, carrots, broccoli
- Walnuts and seeds: walnuts, almonds, sunflower seeds, cashews, hazelnuts, pecans
- Beans and legumes: chickpeas, black beans, lentils, beans, peanuts, black-eyed peas
- grains: oats, whole grain bread, barley, quinoa, farro, brown rice
Insiders to take away
Healthy intestines are a key part of your digestive system, but they also have a wide range of systemic effects on your health - they can help strengthen your immune system, make your skin cleaner, and even have a positive effect on anxiety and
depression
.
Changing your eating habits can be challenging, but taking small steps by eating enough fiber and water, exercising regularly, managing stress and eating a wide range of foods will give you a good start for a healthier gut.