The human gut, also known as the gastrointestinal (GI) tract, is a complex system that is critical in maintaining overall health. A healthy gut is essential for digestion, nutrient absorption, and waste elimination. Additionally, the gut is home to trillions of microorganisms, collectively known as the gut microbiome, which play a vital role in regulating immune function, metabolism, and brain function. To maintain a healthy gut, you must consider a few contributing factors in your daily routine, including diet, stress levels, and more. A nutrition specialist can be a great resource to help you tailor your diet to help balance your gut - our nutrition team at EW Motion Therapy can help you build healthy habits to work toward this goal. Even if you decide our services do not fit your needs, you can still read on for our discussion of what a healthy gut is and how your diet can affect your gut health.
What is a healthy gut?
A healthy, balanced gut functions optimally with a diverse, thriving gut microbiome. This means a harmonious relationship exists between the gut and the various microorganisms that reside within it. When the gut microbiome is balanced, it helps to keep harmful bacteria in check and promotes the growth of beneficial bacteria. A healthy gut also has an intact gut barrier, the layer of cells separating the gut’s contents from the bloodstream. A damaged gut barrier can lead to increased intestinal permeability, which allows harmful substances to enter the bloodstream and trigger inflammation and other health problems.
How does your diet influence gut health?
Diet is one of the most significant factors that influence gut health. What you eat can directly impact the composition and diversity of the gut microbiome, as well as the health of the gut barrier. A diet high in processed foods, sugar, and unhealthy fats can promote the growth of harmful bacteria and contribute to inflammation and other health problems.
On the other hand, a diet rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins, can help nourish the gut microbiome and support overall gut health. These foods are rich in prebiotics, which are types of fiber that feed the beneficial bacteria in the gut. Prebiotics are found in onions, garlic, bananas, asparagus, and oats. Additionally, fermented foods, such as kefir, yogurt, sauerkraut, and kimchi, are rich in probiotics, which are live microorganisms that can help to restore and maintain a healthy gut microbiome.
In addition to diet, several other factors can influence gut health, including:
- Stress: Chronic stress can disrupt the balance of the gut microbiome and increase intestinal permeability, leading to inflammation and other health problems.
- Antibiotics: Antibiotics can kill harmful and beneficial bacteria in the gut, leading to an imbalance in the microbiome.
- Lack of sleep: Poor sleep quality and quantity can disrupt the gut microbiome and increase inflammation.
- Lack of exercise: Regular exercise has been shown to promote the growth of beneficial bacteria in the gut and reduce inflammation.
- Environmental toxins: Exposure to environmental toxins, such as pesticides, can disrupt the gut microbiome and increase intestinal permeability.
What are the best things to eat for a healthy gut?
A healthy diet is essential for maintaining a healthy gut. Here are some of the best things to incorporate into your diet to support gut health:
- Fiber-rich foods: Fiber is essential for maintaining a healthy gut microbiome. It acts as a prebiotic, feeding the beneficial bacteria in the gut. Foods that are high in fiber include fruits, vegetables, legumes, whole grains, and nuts.
- Fermented foods: Fermented foods are rich in probiotics, which are live microorganisms that can help to restore and maintain a healthy gut microbiome. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, miso, and tempeh.
- Polyphenol-rich foods: Polyphenols are plant compounds that have prebiotic and anti-inflammatory effects. Foods rich in polyphenols include berries, grapes, dark chocolate, green tea, and coffee.
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory effects and can help to promote a healthy gut microbiome. Foods rich in omega-3s include fatty fish, such as salmon, sardines, mackerel, chia seeds, flaxseeds, and walnuts.
- Bone broth: Bone broth is rich in collagen and gelatin, which can help to support the gut lining and promote gut health. It also contains beneficial amino acids and minerals. You can make bone broth by simmering bones, such as chicken or beef bones, for several hours with vegetables and herbs.
- Prebiotic-rich foods: Prebiotics are types of fiber that feed the beneficial bacteria in the gut. Prebiotics-rich foods include onions, garlic, asparagus, bananas, oats, and Jerusalem artichokes.
- Anti-inflammatory foods: Chronic inflammation can disrupt the gut microbiome and contribute to gut health problems. Eating a diet rich in anti-inflammatory foods can help to reduce inflammation and promote gut health. Anti-inflammatory foods include turmeric, ginger, leafy greens, and olive oil.
Incorporating these foods into your diet can help to support a healthy gut microbiome and promote overall gut health. Additionally, minimizing your intake of processed foods, sugar, and unhealthy fats is essential. These can encourage the growth of harmful bacteria in the gut and contribute to inflammation and other gut health problems.
A healthy diet is beneficial for more than just your gut microbiome. Eating whole, unprocessed foods and drinking plenty of water is essential for overall health and well-being. Our nutrition specialists at EW Motion Therapy help our clients do this daily through manageable changes. If you have more questions about nutrition, click the button below to download our answers to 20 frequently-asked nutrition questions.
