Keeping Your Gut in Mind

Introduction:

The importance of gut health has become quite the topic within nutrition in recent years. This is because of the amount of research that has been discovered about the connection between one’s gut health and their overall health and well being. “Gut health refers to the physical state and physiologic function of the many parts of the gastrointestinal tract”. Studies have shown a healthy gut can not only improve physical health, but also mental health and mood disorders.The primary function of the gut is to absorb the nutrients in the foods we eat, along with excreting waste. One might assume that nutrition would play a big role in gut health, and they are correct. One’s nutrition and specifically, the foods that they eat, can either contribute to a healthy gut flora or cause an imbalance in one’s gut bacteria. Also, common digestive disorders such as IBS, Chrons, and constipation can be a factor of poor nutrition. Thus, improving one’s nutrition can be a prevention for these disorders. (Nutrition Resources, 2021).  

Importance:

As stated, gut health is important because it directly impacts one’s physical and mental health . A healthy gut will communicate with the brain through nerves and hormones. It contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. 70% of the immune system is located around one’s gut, so keeping it functioning at it’s best may just help keep you away from the doctor. (UC Davis Health, 2019). A lot of gastrointestinal problems can accumulate from the low levels of good bacteria in one’s digestive tract. Some warning signs of an “unhealthy gut” could include bloating or uncomfortable fullness after eating, difficult bowel movements, digestive discomfort, and intolerance to foods you were able to eat before.

Probiotics and Prebiotics:

Probiotics are living strains of bacteria that add population of good bacteria that is located in your digestive system. Probiotics feed off of prebiotics. Prebiotics are specialized plant fibers. They help grow the good bacteria in one’s gut health. Including both probiotic and prebiotic rich foods in your diet is beneficial to help the good bacteria in your gut thrive and grow. Some examples of probiotic rich foods include miso soup, sauerkraut, kimchi, kombucha, and pickled vegetables. Some examples of prebiotic rich foods include bananas, berries, apples, asparagus peas, garlic, artichokes and oats. Essentially, most fruits and vegetables will contain some fiber, which will ultimately help feed the gut the prebiotics it needs. This is one of the many reasons why it is recommended for one to include a wide variety of fruits and vegetables in their diet.

Fermented Foods:

An old-age process that contributes to a longer shelf life for food and optimizes the nutritional value is known as fermentation. Sugars in foods are broken down by yeasts and bacteria, resulting in fermented foods. Fermented foods specifically contain the probiotics (live microorganisms that promote good gut bacteria) mentioned above. Pickling vegetables is another way to ferment food, and ultimately help preserve the shelf life and nutritional value. Not all fermented foods are equal. When shopping for fermented foods, make sure you choose one’s that have been naturally fermented. Pickles fermented with salt and not vinegar, contain probioitics (Bilodeau, 2018). Examples of fermented foods are listed above, under “probitoics.”

In conclusion, it is important for one to maintain proper gut health through their own nutrition because of the strong connection it has to many important bodily functions.

Here are some tips to optimize your gut health through nutrition:

-Eat a wide variety of fruits, vegetables, and whole grains (prebiotic fiber) 

-Consume fermented foods such as kefir, kimchi, sauerkraut, etc.

-Stay in a healthy weight range

-Consider supplementing with probiotic, and consult with a medical professional to find a probiotic that is right for you 

-Reduce stress (not exactly nutritionally related, but still important!)

-Pro tip!: Exercising can also help enhance healthy gut bacteria! 

Sources:

Bilodeau, Kelly. “Fermented Foods for Better Gut Health.” Harvard Health, 16 May 2018, www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841.