Listen to your gut.
What does it actually mean to “listen to your gut?” in the context of health?
Paying attention to your gut involves more than just reacting to physical discomfort or moments of decision-making. It embodies a profound truth about our overall health and wellbeing. In a world increasingly focused on quick fixes and external solutions, understanding and nurturing our gut health emerges as a cornerstone of holistic wellness.
What is the gut?
Your gut, which includes your stomach, intestines, and colon, does more than just digest food and get rid of waste—it’s basically your body’s personal processing plant.
According to Northwestern Medicine, the health of your gut, aka your gastrointestinal (GI) system, depends on the kinds of bacteria hanging out in your digestive tract. In short, how your gut feels and functions can be influenced by the mix of bacteria present in your belly.
What does it mean to have a healthy gut?
BetterHealth defines gut health as the state of having a healthy gut microbiome and experiencing minimal digestive symptoms, while Parkview Health emphasizes the importance of maintaining a balance between beneficial and potentially harmful bacteria and yeast in the digestive system.
Despite lacking a universally accepted definition, Dr. Stephan Bischoff from the University of Hohenheim proposed in 2011, using criteria from the World Health Organization, that gut health should encompass physical and mental wellbeing in the absence of gastrointestinal complaints requiring medical attention, as well as the absence of indications or risks of bowel disease.
However, the International Scientific Association for Probiotics and Prebiotics raises questions about whether gut health should solely be defined by the absence of complaints or diseases. Recent research indicates that even in the absence of noticeable symptoms, mild mucosal inflammation or the presence of certain undesirable intestinal microorganisms could indicate an unhealthy intestinal state. To address this complexity, considering gut health as a holistic concept that covers overall physical and mental wellbeing in relation to diet may provide a more comprehensive understanding.
GUT MICROBIOME
Healthline explains that the gut microbiome consists of various microorganisms residing in the intestines, including approximately 200 different species of bacteria, viruses, and fungi. While some of these microorganisms can be harmful to our health, many are highly beneficial and essential for maintaining a healthy body.
How does gut microbiome affect your overall health?
A higher diversity of gut bacteria is seen as a key indicator of a healthy microbiome.
Your gut plays a crucial role in breaking down the foods you eat and absorbing nutrients vital for your body’s functions. Recent research indicates that the community of microorganisms living in your gut, known as the gut microbiome, can have widespread effects on various organs throughout your body.
This understanding has led to connections being made between gut health and various aspects of our wellbeing, including:
The Immune System
Mental Health
Autoimmune Diseases
Endocrine Disorders – Such As Type 2 Diabetes
Gastrointestinal Disorders – Such As Irritable Bowel Syndrome and Inflammatory Bowel Disease
Cardiovascular Disease
Cancer
Sleep
Digestion
Why is gut health important?
They explain that our gut, or gastrointestinal (GI) tract, is responsible for breaking down food into essential nutrients, which are then absorbed into our bloodstream. This process is regulated by a combination of nerves, bacteria, and hormones, with bacteria playing a particularly important role in maintaining the health of our gut lining.
When our gut is out of balance, it can lead to various health issues like fatigue, inflammation, and digestive problems.
These insights highlight the interconnectedness of gut health with our overall physical and mental wellbeing, emphasizing the importance of maintaining a healthy gut for a healthier life overall.
Factors affecting gut health
Several factors can lead to compromised gut health, with some of the most common culprits being:
- Stress: When you’re stressed, it can make your gut more permeable (leaky gut) and upset the balance of good and bad bacteria in your gut.
- Poor nutrition: Eating a lot of processed foods and sugar can harm the good bacteria in your gut and cause inflammation in your body.
- Long-term use of antibiotics and antacids: These medications can lower the levels of vitamin B12 in your gut, which is important for cell production, keeping your brain sharp, and giving you energy. They can also kill off the beneficial bacteria in your gut. While these medications have their uses, it’s best to talk to your doctor before using them for a long time.
7 Common Signs of an Unhealthy Gut
What are the indicators of an unhealthy gut?
Upset Stomach
An upset stomach, which encompasses issues such as gas, bloating, constipation, diarrhea, and heartburn, often points to an unhealthy gut. These discomforts can indicate an imbalance in the gut microbiome or difficulties in digestion and waste elimination. A gut that is in balance and functioning properly is generally more efficient at processing food and removing waste, resulting in fewer instances of these symptoms.
High-Sugar Diet
Eating lots of processed foods and sugary snacks can reduce the number of beneficial bacteria in your gut and make it less diverse. Research shows that too much sugar can cause more inflammation in your body, which can lead to different diseases, including cancer.
Unintentional Weight Changes
Experiencing weight fluctuations without altering your diet or exercise routine could indicate an unhealthy gut. When your gut is imbalanced, it can hinder your body’s capacity to absorb nutrients properly, regulate blood sugar levels, and manage fat storage. Weight loss might be linked to malabsorption resulting from small intestinal bacterial overgrowth (SIBO). Conversely, weight gain could be attributed to factors like insulin resistance or heightened inflammation in the body.
Sleep Disturbances or Constant Fatigue
Studies suggest that an imbalance in gut bacteria could be associated with disrupted sleep patterns, characterized by fragmented sleep and shorter duration, potentially leading to chronic fatigue. Although the exact cause is not fully understood, it seems to be related to factors such as inflammation, metabolic processes, and mental wellbeing.
Skin Irritation
Skin conditions such as psoriasis could be influenced by the types of bacteria found in the gut. Reduced levels of beneficial bacteria might affect the immune system and overall skin health.
Autoimmune Conditions
Numerous studies have established links between the gut and the immune system. A gut that isn’t in good shape can ramp up inflammation throughout the body and disrupt the immune system’s normal operation. This disruption may trigger autoimmune diseases, where the body mistakenly attacks its own cells and organs, thinking they’re harmful intruders.
Food Intolerances
Food intolerances arise when the body has difficulty digesting certain foods. This is unlike food allergies, which trigger an immune system reaction. Research indicates that conditions like lactose intolerance may originate from an imbalance in gut bacteria, leading to challenges in digesting these foods and causing symptoms like bloating, gas, diarrhea, abdominal pain, and nausea. Furthermore, recent studies suggest a possible association between gut health and food allergies.
Ways to Maintain Good Gut Health
What nutrients are needed for good gut health?
Fortunately, we can enhance gut health by consuming foods that are beneficial for good microorganisms and support our immune system. Key nutrients like fiber, prebiotics, probiotics, polyphenols, and Omega-3 fatty acids play a crucial role in maintaining gut health.
FIBER
Fiber comes in two main types, each offering unique benefits for our gut health.
Insoluble Fiber:
Absorbs water, adding bulk to stool
Can alleviate constipation
Supports regular bowel movements
Soluble Fiber
Not broken down in the gut, but forms a gel instead
Slows the absorption of blood glucose (sugar) and fats
Fermented by beneficial bacteria, producing short-chain fatty acids
These byproducts help strengthen the gut lining, protecting against harmful microorganisms
PREBIOTICS
Prebiotics are special types of fibers that are broken down by bacteria in the gut, promoting the growth of beneficial bacteria.
Benefits of Prebiotics:
Enhances calcium absorption, improving bone health
Boosts signals for more frequent bowel movements
Regulates hunger and satiety signals
Increases water content and bulk of stools, leading to softer and more frequent bowel movements
Supports weight loss efforts
Helps reduce cholesterol levels and maintain stable blood glucose levels
POLYPHENOLS
Polyphenols are natural compounds present in plants. When consumed, they bypass digestion in the stomach and are instead metabolized by microorganisms in the colon.
Benefits of Polyphenols:
Possess antioxidant properties, reducing the risk of chronic diseases
Help in reducing inflammation and potentially combating obesity
May enhance neurocognitive function and mood
Certain polyphenols exhibit antimicrobial properties
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are a type of polyunsaturated fats that help to reduce inflammation throughout the body. They can:
Restore balance to promote a healthy microbiota
Decrease levels of inflammatory microorganisms
Strengthen the integrity of the gut wall
PROBIOTICS
Probiotics are live microorganisms that offer health benefits when consumed in sufficient quantities. They can:
Increase the population of beneficial bacteria, which can prevent the growth of harmful ones
Aid in the digestion of lactose and alleviate symptoms of intolerances
Enhance immune response
15 Best Foods for Gut Health
Yogurt
Live yogurt is a great source of beneficial bacteria, or probiotics. Opt for sugar-free, full-fat varieties and add your own fruit for a delicious breakfast option. Yogurt drinks can contain even higher levels of gut-friendly bacteria compared to regular yogurt. However, watch out for their sugar content, as some varieties can be high in sugar.
Kefir
Kefir is a fermented milk drink rich in probiotics, which can aid in reducing gut permeability (also known as leaky gut). Originating from the mountainous regions spanning Asia, Europe, Russia, and Central Asia, it’s a versatile addition to your diet. You can enjoy kefir on its own, add it to smoothies or soups, or even use it as a base for salad dressings by mixing it with lemon juice and seasonings.
Miso
Miso is a paste made from fermented soybeans, along with barley or rice, and it’s packed with beneficial bacteria and enzymes. This savory paste is commonly used in dips, dressings, and soups, and it can also serve as a flavorful marinade for salmon or tofu. A staple in Japanese cuisine, miso is a dairy-free option suitable for those with dietary restrictions. While research is uncertain about whether the bacteria in miso effectively reach the gut, populations in regions where miso is a dietary staple tend to have better gut health and lower rates of bowel disease.
Sauerkraut
Sauerkraut is finely chopped cabbage that has undergone fermentation. It’s a rich source of probiotics, fiber, and vitamins. While it’s commonly associated with German cuisine, variations can be found in Eastern and Central Europe as well. When selecting sauerkraut, opt for products that haven’t been pickled in vinegar, as they won’t offer the same health benefits. Sauerkraut pairs well with sausages and can also be made inexpensively at home.
Kimchi
Kimchi, a Korean delicacy of fermented vegetables, is packed with probiotic bacteria, vitamins, and fiber. Enjoy it as a flavorful side dish alongside meat, salad, or eggs. Kimchi is so beloved in Korea that it’s often exclaimed like the word “cheese” in photos.
Sourdough
Sourdough bread is currently trendy, and for good reason. Fermented dough gives it a distinct flavor and makes it more digestible compared to regular bread. Additionally, its slow energy release makes it a great choice for sustained energy. Sourdough also makes delicious toast!
Almonds
Almonds boast beneficial probiotic properties, making them a nourishing treat for your gut bacteria. They are rich in fiber, healthy fatty acids, and polyphenols. Enjoy a handful of almonds as a satisfying snack when hunger strikes.
Olive Oil
Olive oil is favored by gut bacteria and microbes due to its rich content of fatty acids and polyphenols, which have been shown to reduce gut inflammation. Incorporate it into your diet by using it as a salad dressing or drizzling it over cooked vegetables. Additionally, some studies suggest that olive oil can help alleviate indigestion issues and support pancreatic health by reducing the need for excessive production of digestive enzymes.
Kombucha
We all understand the importance of water for gut health, but what other beverages are beneficial? Kombucha is a fermented tea drink believed to have originated in Manchuria, packed with probiotic bacteria. It has a tangy, vinegary flavor and can be enjoyed as a refreshing beverage by itself or mixed with fruits and spices. It also serves as a versatile base for delicious cocktails.
Peas
To support the growth of healthy gut bacteria, it’s important to consume plenty of fiber-rich fruits and vegetables. Peas are an excellent source of both soluble and insoluble fiber, which can help maintain balance in your digestive system. Incorporate peas into your meals by adding them to stir-fries, soups, or salads.
Brussels Sprouts
Beyond just a holiday dish, Brussels sprouts are packed with fiber that promotes the growth of beneficial gut bacteria. They also contain sulfur compounds that can help fight off harmful bacteria like H. pylori. Enjoy them as a tasty side dish by stir-frying them with garlic and bacon.
Bananas
Bananas are not only a convenient snack but also a healthy one. They are ric
h in fiber that supports the growth of beneficial gut bacteria. Additionally, bananas contain essential minerals that contribute to overall health.
Roquefort Cheese
Indulging in some live, pungent French Roquefort cheese can provide a boost to your gut bacteria, but remember to enjoy it in moderation. Incorporate it into salads or spread it on your sourdough bread. While we can’t guarantee that all bacteria survive digestion to offer benefits, it’s believed that certain properties of the cheese help preserve some bacteria during digestion.
Garlic
Garlic is known for its antibacterial and antifungal properties, which can help regulate “bad” gut bacteria and balance yeast levels in the gut. Incorporate it as a flavoring in savory dishes. The compounds in garlic act as a fuel source for beneficial bacteria, enhancing overall gut function and aiding in gut healing.
Ginger
Fresh ginger can aid in the production of stomach acid and stimulate the digestive system to promote healthy movement of food through the gut. Incorporate fresh grated ginger into soups, stews, smoothies, or stir-fries. Alternatively, you can pour boiling water over grated ginger to make a refreshing ginger tea.
Foods to Avoid to Maintain Good Gut Health
Red Meat
Consuming red meat may promote the growth of gut bacteria linked to clogged arteries. Opt for lean protein sources such as beans and tofu to support heart health, and avoid beef, pork, and lamb in your diet.
Fried Foods
Fried foods are commonly known to be unhealthy. While not yet proven in humans, studies on rats suggest that heated oil, which is absorbed by fried foods, may harm beneficial gut bacteria.
Alcohol
Alcohol, especially when consumed heavily, can upset the balance of bacteria in your gut, promoting the growth of harmful bacteria. It’s important to practice moderation in alcohol consumption to maintain gut health.
Caffeine
Coffee, soda, and excessive chocolate consumption can increase caffeine levels in your body, which stimulates your intestines. This heightened activity in your digestive system can often lead to diarrhea.
Best Diet for Gut Health
Your gut microbiome is influenced by various factors including your diet, lifestyle, environment, stress levels, and more. Because nutrition plays a crucial role in maintaining a healthy gut, it's important to consider which diet might be most beneficial. Rosario Ligresti, M.D., chief of the gastroenterology division at Hackensack University Medical Center, shared his evaluation of the latest diet trends and assessment of their safety and effectiveness for gut health in an article published by Hackensack Meridian Health.
KETO DIET
Rate: C
A ketogenic diet involves drastically reducing carbohydrate intake to encourage the production of ketones, chemicals made by the liver to convert fat into energy. This shifts the body’s energy source from glucose to fat, resulting in a state of ketosis. While initially used to treat epilepsy, the keto diet has gained popularity as a potential treatment for obesity and metabolic disorders. However, its impact on gut health is uncertain. According to Dr. Ligresti, the keto diet naturally limits foods high in FODMAPs, sugars that some people struggle to digest, potentially reducing symptoms of irritable bowel syndrome. On the downside, keto restricts fiber-rich foods essential for digestion. Therefore, caution is advised when considering the keto diet’s effect on gut health.
INTERMITTENT FASTING
Rate: B
Intermittent fasting entails alternating periods of eating and fasting, enabling the body to utilize energy more efficiently, predominantly from stored fats rather than immediate carbohydrate intake. Dr. Ligresti suggests that restricting eating to specific hours each day can benefit weight loss, blood sugar control, and inflammation reduction by giving the digestive system a break. While research on the direct impact of intermittent fasting on gut health is still lacking, abstaining from eating a few hours before bedtime may promote better sleep and prevent heartburn and indigestion.
VEGAN DIET
Rate: A
A vegan diet is a plant-based eating plan that excludes all meat and animal byproducts, and is often associated with weight loss. Dr. Ligresti rates it as an A due to its emphasis on nutrient-rich foods and high fiber content, which are beneficial for gut health. However, it’s more restrictive in food choices compared to other diets like the Mediterranean diet. Planning ahead is essential to ensure you’re meeting your nutritional needs. If you’re worried about your gut health, consulting a doctor or nutrition coach can provide guidance on making adjustments to your diet for improved wellbeing.
MEDITERRANEAN DIET
Rate: A+
The Mediterranean-style diet emphasizes a variety of nutrient-rich foods such as vegetables, fruits, whole grains, nuts, seeds, dairy, eggs, fish, and poultry, while limiting red meat, added sugars, processed foods, refined carbs, and saturated fats. It encourages the use of olive oil as a primary fat source. Dr. Ligresti rates it as an A+ due to its high fiber content and promotion of diverse, nutrient-dense foods. This diet is less restrictive and easier for most people to follow. Moreover, research suggests that the Mediterranean diet can positively impact gut health by increasing beneficial bacteria, which help protect against inflammation and disease, particularly in obese individuals.
Debunking Gut Health Myths
Myth #1: Gut Health is Solely Managed with Diet
In maintaining gut health, diet plays a major role. However, factors like stress, sleep, and physical activity also play significant roles. Irritable bowel syndrome (IBS) is influenced by multiple factors rather than a single cause. A holistic approach that considers these various factors is essential for promoting a balanced gut.
Myth #2: All Bloating Indicates Poor Gut Health
Occasional bloating is common and can be caused by factors like diet and hormonal changes. Persistent or severe bloating may warrant investigation, though is not always indicative of poor gut health. Assessing bloating severity on a scale of 1 to 10 can help determine when to consult a specialist dietitian for further evaluation.
Myth #3: Apple Cider Vinegar Aids Digestion
Despite claims of apple cider vinegar being a digestive aid, scientific evidence doesn’t support its effectiveness for gas, constipation, or bloating. Moreover, vinegar can exacerbate reflux and harm tooth enamel. While it may enhance salad dressings, it’s not a miracle cure for IBS. Prioritizing a balanced diet and healthy lifestyle is key for optimal digestion.
Myth #4: The More Fiber, the Better
Fiber is essential for promoting regular bowel movements and overall health, with a recommended daily intake of around 25 grams. However, consuming excessive fiber can cause discomfort like gas, constipation, and bloating. It’s best to obtain fiber from whole foods rather than relying too much on supplements.
Myth #5: Gluten is Bad for Your Gut Health
This myth suggests that going gluten-free is beneficial for everyone’s gut health, but that’s not the case. Unless you have celiac disease or a gluten allergy, avoiding gluten won’t improve your gut health. Some gluten-free foods are low in fiber and high in sugar, so choosing a gluten-free diet without a medical reason won’t provide any benefits for your gut.
Myth #6: Only Alcoholics can Get Cirrhosis
Gut health myths can vary from harmless misconceptions to misleading ideas, like the belief that only alcoholics can develop cirrhosis. While excessive alcohol intake is a major risk factor for cirrhosis, other lifestyle factors like diet, mental health, viral infections, and gender can also play a role. To reduce the risk of liver cirrhosis, it’s crucial to moderate alcohol consumption, follow an anti-inflammatory diet, maintain a healthy weight, and monitor medications.
Myth #7: Juice Cleanses Are Good For Gut Health
Juice cleanses are believed to detoxify the body and aid weight loss, but studies show they’re unnecessary and can even be harmful. These cleanses often lack essential nutrients and are high in sugar. Rather than opting for quick fixes like juice cleanses, it’s better to focus on a balanced diet of whole foods and adopt healthy lifestyle habits for sustainable health.
Maintaining gut health is crucial for overall wellbeing,
and it's essential to navigate through the myriad of information and myths surrounding it.
While there are many fad diets and quick fixes promising miracles, the key lies in adopting sustainable lifestyle changes and consuming a balanced diet rich in fiber, nutrients, and probiotics.
offers a comprehensive approach to gut health, providing science-backed solutions and personalized guidance to help individuals achieve optimal digestive health.
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