how to improve your digestive health
I’ve said it before and I’ll say it again— it all begins in the gut.
Digestive health is a concern for a lot of the clients that I work with. It is becoming increasingly known that the health of one’s gut microbiome is directly linked to not only the digestive process but also one’s overall health, wellness, and immunity. Hormone production and synthesis also takes place within the gut, and it is important to note that an imbalance of these hormones, if left untreated, may manifest in other ways throughout the body. Shown below are some signs/symptoms to look out for that may indicate an imbalance within the gut microbiome.
Here are some signs/symptoms to look out for that may indicate an imbalance within the gut microbiome:
Digestive issues such as irritable bowel syndrome, constipation, diarrhea, heartburn, or bloating
Sleep issues (as a result of a hormone imbalance)
Issues with skin health such as acne, rashes, and/or allergies (as a result of a hormone imbalance)
Increase in sugar cravings (as a result of a hormone imbalance)
Unexplained fatigue (as a result of a hormone imbalance)
Mood changes such as anxiety and depression (as a result of a hormone imbalance)
Unexplained changes in weight (as a result of a hormone imbalance)
The above signs and symptoms explains why “it all begins in the gut” has become one of my favorite sayings lately. Not only does poor gut health result in digestive issues but it can also cause a hormone imbalance within the body that may result in issues with sleep, skin, appetite, energy levels, and mood. All the more reason to take care of that gut of yours!!! See below for tips on how to improve the health of YOUR gut microbiome.
How to improve your gut health:
Make sure to meet your daily fiber needs. Fiber is SO IMPORTANT when it comes to a thriving a gut. Women should aim to consume at least 20-25 grams of fiber daily whereas men should aim for 30-35 grams daily. It is however important to GRADUALLY increase daily fiber intake (as your body allows— everybody is different) to these numbers as increasing fiber intake too fast can result in some uncomfortable GI symptoms (such as bloating, cramping, abdominal pain, constipation, diarrhea, etc.).
Consume BOTH probiotics and prebiotics on a daily basis. Probiotics are microorganisms that are known as the ‘good bacteria’ in the gut microbiome. Just like with any other organism, probiotics need to eat to thrive. What do they eat? Prebiotics. Prebiotics FEED probiotics. They work together to promote and maintain the beneficial bacteria in the gut microbiome, making it extremely important to consume adequate amounts of both on a daily basis. Plain yogurt, kefir, sauerkraut, kombucha and kimchi are all good sources of probiotics whereas fruits, vegetables, and whole grains are all good sources of prebiotics.
Try to cut back on consumption of processed (especially ultra-processed) foods. Processed foods can be inflammatory in nature and cause inflammation within the gut— potentially resulting in some uncomfortable GI symptoms (abdominal pain, cramping, bloating, diarrhea, constipation, etc.). Avoiding and/or limiting consumption of these foods will likely decrease overall inflammation within the body. Having a hard time figuring out what is processed and what is not? Check out the ingredient label— the less ingredients the better! Typically foods that are processed are packaged and have a mile-long ingredient list on the nutrition label.
Exercise. Moving the body may increase the number of different types of bacteria within the gut, which can lead to a healthier balance of bacteria. Exercising also helps to reduce inflammation and improve circulation within the gut, helping the gut microbiome to flourish. Exercise may also strengthen the muscles in the GI tract, which can help prevent constipation and promote regular bowel movements.
Stay hydrated. Staying hydrated will help the gut microbiome to flourish. Cells within the body need hydration to survive.
Avoid taking antibiotics unless they are NEEDED to treat a condition. Antibiotics can strip the gut microbiome of the bacteria that the gut needs to flourish. This may then result in other hormone imbalances within the body, potentially contributing to issues with sleep, skin, energy, mood, cravings, etc.
Start today— follow the simple tips shown above with the goal of improving your gut health. By doing this you will likely find that you feel better overall— from improved sleep at night, improved skin health, improved mental health, less sugar cravings, etc. good gut health is where it all begins!
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!