While you might cast the gut health interest aside as another viral phenomenon, this is one wellness topic to take seriously, because your overall health is strongly linked to the health of your gut. “The last 15 years has taught us that there’s a whole bunch of bacteria in your gut, and they play a big role in whether you have good health or disease,” says Mark Pimentel, MD, gastroenterologist at Cedars-Sinai Medical Center in Los Angeles and medical advisor at Good LFE.
What is the gut microbiome?
Your gut has its own microbiome, an ecosystem of trillions of microorganisms that live in your large and small intestines. Some of these bacteria are beneficial and others aren’t. And although the composition of everybody’s gut microbiome is unique, all of these microscopic residents—the good and the not-so-good—should coexist in a peaceful balance within your gut when you’re healthy. It’s incredibly important to maintain a healthy gut microbiome—a healthy environment in which these microbes can thrive and function properly—because it plays several key roles within your body. For example, did you know gut health is linked directly to your immune system? “About 70 percent of your immune system lies in your gut and is intricately dependent upon the gut microbiome,” says Andrew Boxer, MD, gastroenterologist at Gastroenterology Associates of New Jersey in Clifton, N.J. In other words, better gut health means better immune functioning. The gut microbiome is also closely associated with metabolism, breaking down nutrients that your body needs and influencing weight and energy levels. Gut health has also been linked to more serious disease prevention and inflammation regulation, helping to lower your risk of heart disease, diabetes, and cancer, as well as impacting cognition and mental health. When your gut microbiome is out of whack, your body will let you know. Dr. Boxer usually judges the health of his patients’ microbiomes by how they feel. Digestive woes like diarrhea, constipation, abdominal pain, and bloating are all common signs of gut health issues, but there are also other less-obvious symptoms of an unhealthy gut, like chronic low energy, skin inflammation/irritation, intense sugar cravings, and even sleep troubles. The exciting news is that you can fix and improve the health of your gut naturally, and also prevent gut dysfunction, by adjusting certain lifestyle habits that directly influence the balance of your microbiome.
The Best Habits for Gut Health
Take, for instance, foods like onions, berries, tea, and even coffee. These contain flavonoids, a group of phytochemicals that encourage the growth of a beneficial species of bacteria called Bifidobacteria. Plus, eating more flavonoid-rich foods has been associated with an increase in bacteria that produce butyrate, a short-chain fatty acid that supports gut barrier function and immune function. Plant starches, along with a compound found in whole grains called arabinoxylan, also promote the growth of butyrate. One more reason plants are critical? Fiber, a nutrient that animal-derived foods don’t provide, keeps your bowels moving and digestive system running smoothly. One type of fiber called insoluble fiber sweeps the gut lining and helps bulk up stools to make them easier to pass. The other type of fiber, called soluble fiber, forms a gel that helps hydrate stools, also making them easier to pass, Nielsen explains. Most Americans get an average of only about 15 grams of fiber a day, even though the recommended intake calls for 25 to 38 grams daily. It’s impossible to avoid stress entirely (and there are studies to suggest that some stress is good for you), but you should take time out of your day, even if only for a few minutes, to do something that relaxes you and reduces stress, Dr. Pimentel says. Play with your pet, read a book, watch a funny TV episode, or take a yoga class. “Antibiotics can affect the gut microbiome,” Dr. Boxer says, explaining that they can eliminate or change existing populations of microorganisms. If antibiotics are a necessity, he recommends eating probiotic-rich foods, like kimchi, sauerkraut, miso, yogurt, and kombucha, or taking a probiotic supplement to help counter the damage the antibiotics might cause. While there are hundreds of these supplements on the market, Dr. Boxer says one isn’t necessarily better than another, but he recommends choosing a large name brand versus a small, expensive one online. For the best advice, ask your doctor which over-the-counter probiotic they suggest, or if simply eating more probiotic foods will do the trick.
