Ultimate Gut Health Guide
The more we learn about the gut, the more we realize how important it is to our overall sense of health and well-being. For one thing, gut bacteria affect our mood, by producing powerful neurotransmitters like serotonin and dopamine. It’s suspected that certain strains of gut bacteria may play a role in anxiety and depression. Our guts also factor into our physical health, including such health conditions as obesity and inflammation.
Because our gut bacteria impacts our health on a daily basis, it’s our responsibility to tend to the vibrant garden that is our intestinal flora. But with conflicting advice being shared across the web and social media, taking care of your gut health isn’t as straightforward as it sounds. So, let’s cut through all the noise about gut health. Today, we’re here to give you the facts about taking care of your gut microbiome.
Identify Offenders.
One in 10 Americans suffers from a food intolerance, meaning they experience digestive discomfort upon eating foods they are sensitive to. Lactose intolerance is by far the most well-known food sensitivity, but you may be intolerant to something you hadn’t even thought of, such as gluten, fructose or even certain food additives. To identify if a food intolerance lies behind your digestive distress, try an elimination diet or keep a food log to help you find patterns in what foods lead to tummy troubles. (Keep reading to download our free food diary for better gut health!)
Fuel with Fiber.
You may have heard of two types of fiber: soluble and insoluble. Soluble and insoluble fiber, while different from each other, are both an important part of a gut-healthy diet. Soluble fiber digests slowly to give you that “full” feeling, while insoluble fiber adds bulk to stool to prevent constipation. Soluble fiber can be found in legumes and the skins of fruits like apples.
Eat a healthy mix of these foods along with sources of insoluble fiber (such as whole grains and nuts) for maximum gut-boosting benefits. These dietary sources of fiber should always take precedent--but when it’s not possible to get enough fiber from food alone, natural supplements are available. For best results, increase your fiber intake slowly, since too much at once can lead to digestive discomfort.
Fabulous Fermentation.
The fermentation process boosts the production of gut-healthy probiotics, but not all fermented foods are created equal: look for those with active cultures to ensure you’re reaping the benefits of live bacteria. Products like yogurt, kefir, kimchi and sauerkraut all contain active cultures used naturally in the fermentation process.
Beware of jarred pickle products made in vinegar, however, which may not contain live cultures (and may be loaded with sodium). If fermented foods aren’t your thing, active cultures can also be found in some probiotic supplements - see below for some of our recommendations!
Soothing Wellness Shots.
Wellness shots pack gut-powerhouse ingredients into one condensed morning pick-me-up. Some gut-healthy ingredients may taste strongly when consumed in large amounts; wellness shots offer the same benefits in smaller doses. For example, while we normally think of aloe vera as a topical treatment for sunburn, aloe juice soothes and lubricates the digestive tract as well, helping to clear toxins and combat constipation.
Below, we share Robyn Youkilis’s aloe vera-based recipe for a magical digestion shot:
Ingredients:
1-2 oz. aloe vera juice
½ an orange, freshly squeezed
Splash of water if needed
Directions:
In a glass, mix together all ingredients and drink!
Pre- and Probiotic Power.
When diet alone doesn’t put an end to digestive discomfort, many of us may turn to supplements such as pre- and probiotics to soothe our sensitive tummies. But what are these supplements--and how do you know which to choose?
Probiotic bacteria such as lactobacillus and bifidobacterium make up the healthy bacteria in our digestive tracts, while prebiotics, aka fermentable fiber, feed them, allowing probiotic bacteria to multiply for health-boosting benefits. There is evidence that both may improve digestive health. You can take a combined supplement containing both pre- and probiotics, or take them separately. Just make sure it contains at least 1 billion colony forming units (CFUs) of beneficial bacteria: the number of CFUs should be listed in the nutrition facts.
When to See Your Doctor.
We all experience digestive distress from time to time, but occasionally, tummy trouble can signify a more serious condition. Functional disorders like irritable bowel syndrome (IBS), as well as autoimmune conditions like celiac sprue or inflammatory bowel disease (IBD), all manifest in the digestive tract. Keep an eye out for the following warning signs--and be sure to talk to your doctor when one arises:
Chronic constipation and/or diarrhea
Abdominal pain
Nausea and vomiting
Problems swallowing
Sudden weight loss or weight gain
Rectal bleeding
Try: