Written by Did you know that gut health is one of the keys to optimal health? Our gut microbiome is made up of microorganisms, bacteria, viruses, fungi and other living materials in the digestive tract. 70-80% of the immune system is housed in the gut microbiome, so the health of the gut has an impact on both short and long term health. When the health of the gut microbiome is thriving, it is likely your overall health is also. If the gut microbiome is off balance or lacking good bacteria, you may experience symptoms such as heartburn, acid reflux, irregular bowel movements, diarrhea, constipation, GI discomfort, frequently getting sick, hormonal imbalance, gas, leaky gut, allergies, or other unwelcome situations.
After discovering the importance of gut health and exploring it for a while, I completed a Gut Health Course at the Institute for Integrative Nutrition where I learned more in depth ways to support people in their gut health journey. Each person has different nutritional needs and there is no one size fits all way to nourish gut health. If you would like recommendations based on your specific needs, you can schedule your free health consultation with me and I will be there to support you and your individual needs. Here are a few ways to begin nourishing your gut health. Disclaimer: This is not meant to take the place of any therapies or medical treatment. What I’ve shared are recommendations and if you have any medical issues, please consult with your doctor before engaging in any of the suggested activities or ways of eating.
- Eat fermented foods such as yogurt, sauerkraut, cottage cheese, kombucha, pickled vegetables, kimchi, kefir, pickles, miso, tempeh or apple cider vinegar. Fermented foods contain probiotics which support the diversity of the gut microbiome and health of the immune system. If you are not used to consuming fermented foods, start slowly and notice how you feel.
- Reduce consumption of:
- Highly processed foods – reduces beneficial bacteria
- Foods high in added sugar – feeds the wrong microbes and can lead to an overgrowth of bacteria
- Food additives and emulsifiers – promotes intestinal inflammation
- Artificial sweeteners – disrupts the microbiome
- Excessive alcohol – affects the integrity of the gut lining *Note that beer is fermented and can be beneficial when consumed in moderation.
- Foods to include:
- Fruits and vegetables – supports microbial diversity and reduces inflammation
- Whole unrefined grains – promotes regular bowel movements and helps gut bacteria flourish
- Healthy Fats – lowers intestinal inflammation. Include Omega 3 fats such as oily fish (salmon, sardines), walnuts and olive oil.
- High quality animal protein (organic, grass fed, non GMO). If vegan or vegetarian, make sure you are getting an adequate amount of protein.
- Water – prevents constipation and fiber needs water to properly function in the body
- Tea – detoxifying, increase in diverse gut bacteria. Black, green and oolong teas are best.
- Rest & Digest: Be in a relaxed state white eating to promote optimal digestion. Being under stress or eating quickly can have a negative impact on gut health. Be mindful while eating, chew your food thoroughly and eat with intention. Create a peaceful place to enjoy your meals where you’ll have minimal disruption, and do not work or scroll through your phone while eating.
- Manage stress: Stress leads to inflammation in the body, and can negatively affect digestion and gut health. Stress can also release histamines in the body which can worsen allergies as well as raise blood sugar levels. You may know what works for you or talking with a professional may be helpful. A few tips to reduce stress in the body include: crowding out irritants in your diet like junk food, sugar, caffeine and alcohol. Practice daily self-care. Practice breathing exercises, yoga, tai-chi or other grounding activities.
If you would like to learn more about Rest & Digest, join me at my virtual seminar on October 4th!
Mindful Eating Seminar: Get the most out of mealtime
Wednesday, October 4th | 6:00pm-7:00pm
Held on Zoom *If you cannot attend live, I’ll email you the recording.
In this interactive seminar, explore mindful eating techniques to create health and enjoyment around mealtime. Do you eat quickly, while on the go or while multitasking and then wonder where all of the food went? Do you experience discomfort after eating? Discover ways to immerse all of your senses in your eating experience and tips to enhance the way your body digests food and nutrients. Learn to leave stress at the door and enter a calm and relaxed state for pure enjoyment. This is useful information to carry with you into the holiday season!