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Talking Gut Health

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We talk a lot on this blog about things being good for your gut health- so lets go more in depth on what gut health is all about.

Gut Microbiome

The gut microbiome is all the organisms living in your gastrointestinal tract. There’s a lot of these- some are good, some are bad, but as a whole diversity in your gut bacteria is a good thing. A healthy gut with a diverse microbiome supports many important bodily functions such as your immune system, metabolism, digestion, and even mental health. In contrast, poor gut health can lead to irritable bowel syndrome, constipation, heartburn, bloating, and gas pain.

What To Eat

Fiber

Chopped nuts being added to a mix of oats, nuts, and dried fruits

The best foods for gut health are unprocessed natural fiber sources. This includes lentils, beans, chia, oats, and (our favorite) flax. The recommended fiber intake for an adult is daily, but if you don’t currently have a high fiber intake it’s best to increase slowly rather than all at once, which can have unpleasant digestive ramifications.

Fermented Foods (Probiotics)

Probiotics bring the good microbes your gut needs. Go for fermented or cultured foods like yogurt, kimchi, and sauerkraut. Similarly to fiber, don’t overdo it at first- start small and work your way up.

Eat A Diverse Diet

A bowl of a variety of different vegetables and couscous

A plant based diet with a high variety of fruits and vegetables as well as whole grains supports the health of the microorganisms in your gut biome. The more diversity in your food, the more diversity in your gut.

Eat Slowly

Eating slower aids in digestion and can reduce uncomfortable bloating and gas. It also makes you less likely to overeat, since it takes some time for your body to get that “full” feeling once you’ve had enough.

More Tips

Exercise

Keeping your body moving increases blood flow, which promotes the growth of gut bacteria. It also stimulates the gut muscles, assisting in digestion.

Stay Hydrated

Drinking lots of water aids digestion and helps break down food so nutrients can be absorbed. Fiber can act as a sponge soaking up water, so be especially aware to increase your water intake as you increase your fiber intake.

Sleep Well

Lack of sleep or disrupted sleep has been shown to impact gut microbiome health and can cause digestive issues.

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