The average person walks around with 10lbs of old poop sitting in their bodies at all times. Yes, you read that correctly, 10lbs! Our digestive system is meant to take the food we eat and strip it of its nutrients, use said nutrients to replenish our bodies, then dispose of the leftovers through waste. However, due to the Standard American Diet of today, a study from the American Gastroenterological Association shows that about 40% Americans are experiencing digestive issues that interfere with their daily lives. In this article, we will discuss some insight on the importance of gut health as it relates to overall health, some red flags that your gut might not be operating at max capacity, and some actionable steps to get your system back into its flow.
What, the gut?
“Gut health” seems to have become a buzzword over the past few years. Every holistic health guru on TikTok or “clean eating” influencer on IG has some form of content geared towards the importance of gut health, and how much healing the gut has life changing effects. But what is the gut? And how do we actually heal it apart from swallowing 10 different supplements and four different drinks each morning? In medical terms, the gut is composed of: the mouth, throat, esophagus, stomach, small & large intestines, the rectum and anus. Aside from the obvious function of digesting food, the human gut makes up about 70-80% of our immune system, making it the largest organ in the immune system. In other words, your gut health directly correlates to your overall health.
There are over 1 trillion microbes including bacteria, viruses, and fungi living throughout our gut at all times. These organisms make up what is called the gut microbiome. This complex ecosystem bares the responsibility of directly communicating with immune cells for proper function, digesting food and providing energy to intestinal cells, producing enzymes that synthesize essential vitamins such as B1, B12, B9, and BK, breaking down fats, and even communicating with our brain to create certain neurotransmitters like dopamine and serotonin, aka the happy hormones. 🙂 It’s safe to say that the hype around gut health is not just another cute trend to hop on then forget about two weeks later. It is an integral part of what keeps our bodies running efficiently!
Signs of An Unhealthy Gut
Due to the emerging research surrounding the gut still being in its infancy, most people have not yet correlated the range of common digestive issues they are experiencing as a sign of poor gut health. So the question is, what are some key indicators that point to a not so healthy system? Of course every individual is wired differently, so be sure to consult your healthcare provider for serious issues, and always take information you read online with a grain of salt.
Some common symptoms of poor gut health include, constipation, diarrhea, irregular bowel movements, constant bloat, heartburn, indigestion, acne, eczema and other skin issues, sleep disturbances, mood swings, autoimmune disorders, and fatigue. The list goes on! If you find that you have exhausted all potential causes of ongoing discomfort as well as talked with your doctor, consider that an unhealthy gut might be the culprit of some common digestive ailments you might be experiencing.
What Now?
Now that we have an understanding of the what and why behind the gut, let’s talk solutions. How do we fix it?? Luckily, the key to healing this aspect of your health is 100% in your control. There are three main components that contribute to a healthy gut microbiome: prebiotics, probiotics, and fiber.
Prebiotics
So let’s break this down. Think of your gut as a garden with the microbiome, (bacteria & friends), being the plants that you water and feed. Their health determines the health of the entire garden (aka your body). Prebiotics are defined as non digestible foods that promote the growth of beneficial microorganisms in the intestines. In other words, prebiotic foods have components that feed the good bacteria in your gut so they can multiply themselves to benefit you. Some examples of prebiotic foods are:
- Bananas
- Oats
- Apples
- Avocados
- Cocoa
- Flaxseeds
- Garlic
- Onions
- Asparagus
- Jerusalem artichokes
- Leeks, etc.
Keeping a consistent rotation of prebiotic foods in your diet will ensure that your microbiome is well nourished and able to reproduce more good bacteria than bad.
Probiotics
In the conversation around gut health, you can’t hear the word “gut” without hearing the word “probiotic” three steps behind it. This is because probiotics are a main food source that supply the good bacteria in your gut that massively contribute to your health! Back to the garden analogy. Prebiotics are the fertilizer that feed the plants, probiotics or “good bacteria”, but they can’t do their job if they have nothing to feed. This is where probiotics come into play. Incorporating probiotic rich foods into your eating habits is imperative to support a healthy gut, as these foods are what replenish the good bacteria back into your gut over the bad.
Our bodies naturally have a diverse amount of helpful and potentially harmful microorganisms living within the digestive tract. However, due to the Standard American Diet or SAD, (isn’t that ironic), the beneficial bacteria are killed off due to lack of nourishment for reproduction. This gives the harmful bacteria free reign to reproduce and manifest into the common chronic illnesses that are so prevalent in our communities today. Consider adding some of these probiotic rich foods to your diet to ensure that you are support the needs of your personal ecosystem:
Dairy Options:
- Nonfat Greek Yogurt
- Kefir
- Cottage cheese
- Buttermilk
- Fermented cheese
Non Dairy Options
- Pickles
- Pickled vegetables
- Sourdough bread
- Apple Cider Vinegar
- Sauerkraut
- Miso
- Kimchi
- Kombucha
- Olives, etc.
Fiber, Fiber, Fiber!
High fiber foods are prebiotic foods which serve as growth stimulants for good bacteria. Fiber also serves to add bulk to your stool, making it easier for food to pass through your intestines and out the other end. Think of fiber rich foods as brooms, the insoluble parts of the food brush along the walls of your intestines to keep waste from sticking to the sides and eventually preventing nutrient absorption. On top of that, the good bacteria in your gut love to feast on fiber, making it all the more beneficial to consume on a regular basis. Fiber also helps you stay full for longer aiding in weight management, as well as helping to regulate blood sugar and control cholesterol. You cannot go wrong with adding this superfood group to your diet! Just be sure to ease into consuming high fiber foods and drink lots of water to prevent constipation. Here is a list of some high fiber goodies that you won’t be sorry you added into your meals:
- Whole grains such as brown rice, quinoa, & barely
- Beans & Legumes
- Lentils
- Oats
- Sweet Potatoes
- Chia seeds
- Raspberries & Blackberries
- Apples
- Avocados
- Nuts & Seeds
- Chickpeas, etc.
Your gut health is more than just a passing trend; it’s a foundational component of your overall well-being. By nurturing your gut through a balanced intake of prebiotics, probiotics, and fiber-rich foods, you’re not only enhancing digestion but also supporting your immune system, mood, and energy levels. With simple changes to your diet and lifestyle, you can cultivate a healthier gut microbiome, reducing digestive issues and pave the way for a healthier, more vibrant life. Start today with small, consistent steps—your body (and gut) will thank you for it!
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