The grass isn’t greener on the other side, it’s greener where you water it. Same goes for gut health and the microbiome! The attention we give to our gut health is important for the health of the entire body, and these pillars are important for the health of the delicate ecosystem that is our gut microbiome.
You may not think about this often, but we actually have about 10 times more bacterial cells in our body than our own cells! These bacteria play a large role in our body, and they influence many different systems outside of the gut – they’ve been found to affect the brain and our mood, skin, cardiac health, weight changes and more! We have a wide array of bacterial and fungal species in the gut, and keeping the beneficial species happy is important to ward off the overgrowth of not so friendly bacteria. Nourishing these beneficial gut microbes is an important part of our overall health, so I’ve compiled a list of 8 ways you can nurture the gut microbiome to promote your healthiest self today!
8 Ways to Nurture your Gut Microbiome:
+ Fiber and Prebiotics. Plant fiber is one of the most important ways to feed our beneficial gut bacteria and improve the health of our gut! Bacteria produce metabolites like butyrate that are beneficial for the gut, reduce inflammation, and boost immunity, in addition to producing essential nutrients like Vitamin K and B vitamins. Aim for at least 1/2 your plate filled with vegetables at each meal for optimal fiber intake to keep your gut bacteria happy and healthy! A high fiber diet has also been shown to reduce the risk of colon cancer, and specific fiber such as soluble fiber helps rid the body of LDL cholesterol in the digestive tract! Read more about fiber in a separate blog post here.
+ Diversity of plant foods. Diversity of fruits and vegetables has been shown to increase the diversity of the gut microbiome and beneficial bacteria. When there is a lack of diversity, research has shown that our gut health and immunity suffers. Increasing the diversity of plants in your diet therefore in turn increases the diversity of your beneficial bacteria – win win! Try a new fruit or vegetable every week to keep your gut happy!
+ Adequate sleep. Don’t skimp on sleep! Optimal sleep is considered between 7 to 9 hours each night. Lack of sleep contributes to increased inflammation in the gut and dysbiosis of the microbiome, or more bad bacteria overgrowing the good. Have trouble getting to sleep at night? Start winding down without screen time at least an hour before bed!
+ Healthy ways to manage stress. Heightened stress and anxiety is detrimental to the gut, and when our bodies are in a constant state of fight or flight stress, our digestion suffers. The gut-brain axis (or the direct link between the gut and the brain via the vagus nerve) shows just how much the brain impacts the gut and vice versa. Ever have an upset stomach before a big presentation? Our gut and brain are constantly in sync and sending signals to one another. Stress management techniques like yoga, meditation, breathing exercises, walking in nature, and having a consistent exercise routine are so beneficial. I love using meditation apps like Calm or websites like Fragrantheart.com to help with my meditation practice!
+ Anti-inflammatory and gut nourishing foods. High antioxidant and anti-inflammatory foods like organic berries, green tea, ground turmeric, collagen, bone broth from grass fed and organic chicken and beef bones, and omega 3 fatty acids are helpful in reducing inflammation in the gut to promote thriving gut health. Bone broth and collagen peptides have been shown to improve a “leaky gut” or the breakdown of tight junctions in the intestinal wall that leads to bacterial endotoxins entering the bloodstream. They contains amino acids like glutamine, proline and glycine that strengthen the integrity of the gut wall. Looking for ways to use turmeric? Try this Golden Turmeric Milk latte for a nourishing and anti-inflammatory drink this season!
+ Healthy fats. This may be a given as it’s an entire macronutrient food group, but fats have gotten a bad rap, and they’re crucial for a healthy gut. Healthy fats are anti-inflammatory and nourish the cells of the intestinal lining. Add more healthy fats to your diet like wild salmon, chia seeds, ground flax seeds, extra virgin olive oil, avocado, coconut oil, ghee, etc. Coconut oil contains antimicrobial properties that help combat common bacterial overgrowth in the gut.
+ Probiotics. Boost your intake of live, beneficial bacteria through fermented foods like low sugar yogurt (if you tolerate dairy), sauerkraut, kimchi, tempeh, miso, kefir, and low sugar kombucha. Adding more beneficial bacteria into the mix improves the integrity of the instestinal wall, thickens the mucosal barrier that protects it and improves inflammation.
+ Movement. Gut health is more than just the foods we eat; exercise is also very important for a healthy gut! Aim for a consistent exercise routine that feels good and you enjoy!
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In my 1:1 virtual coaching program, The Gut Glow Reset, I help clients optimize their gut health over the course of 3 months live their life to the fullest with improved energy and digestion, reduced brain fog, improved skin issues, lose stubborn weight, identify personal triggers, and learn the “why” behind the connection between the gut and the rest of our body. Because I know all too well that band-aid solutions don’t work, and addressing the root cause is key to long term health and happiness. Apply for the 1:1 program today!
