Follow these simple steps to improve your gut health

Think of your gut as a carefully balanced machine with connections to other aspects of your overall health. The gut microbiome, in particular, has been a hot topic in the wellness world as researchers continue to unpack its connection to digestive function, Mental Health and more.

The microbiota refers to the trillions of microorganisms (also called microbes) living in your body, such as bacteria, viruses, and fungi. The gut microbiome specifically refers to the microbes in your intestines, including the large intestine. These microbes help us metabolize foods we can’t digest, boost our immune function and control inflammation. They also generate metabolites (substances our bodies use to break down food), including vitamins, enzymes and hormones, according to Gail Cresci, a microbiome researcher and registered dietitian in the Department of Gastroenterology, Hepatology and Nutrition. Pediatrics from the Cleveland Clinic.

Cresci told CNET that you should think of the gut microbiome as “little pets living in your intestinal tract.” What we eat feeds them, which can affect our own health.

Here are some tips for keeping your gut healthy and how to spot one that might be unhappy.

Signs of an unhealthy gut

“If you’re bloated or have a lot of gas, you may have disrupted gut microbiome composition and function,” Cresci said, adding that the only way to know for sure is to have it. measure.

Other signs of an unhealthy gut may include vomiting or upset stomach, fatigue, trouble sleeping, skin irritation, food intolerance and other symptoms. While it’s important to see a doctor to identify the root cause of your health issue and rule out other conditions, making changes to your diet or routine that can improve your gut and overall health is a good first step. stage.

But it’s also important to keep in mind that there’s no exact standard for the perfectly healthy gut microbiome, Cresci said, because everyone’s makeup is so different.

1. Eat These Gut-Friendly Foods

The gut microbiota prefers foods that we cannot digest. This includes fiber-rich foods, such as fresh fruits, vegetables, whole grains, legumes, seeds, and nuts — foods we already know we should be eating for their nutritional properties.

According to Cresci, foods to remove from your gut or eat in smaller amounts include foods high in sugar and fat and low in fiber.

“These are all associated with eating a Western diet, which is also associated with a disrupted microbiome,” she said.

Beyond a healthy diet for the intestines, which coincides without coincidence with a heart healthy food, eating fermented foods can help replace good microbes and their metabolites. Cresci lists yogurt, kombucha, and kefir as examples.

2. Write down the medications you take

It is a well-known fact that taking antibiotics disrupts, at least temporarily, the family of “good” bacteria flourish in your body. Some common side effects from taking antibiotics include nausea, diarrhea and the development of yeast infections. If you’re prescribed an antibiotic or have recurring infections that require you to take antibiotics often, ask your doctor what you can do to help minimize disruption to your microbiome.

Other drugs that can disrupt our microbiomes, Cresci says, include those that alter stomach pH and remove acid. Examples include proton pump inhibitors (PPIs) and histamine H2 receptor antagonists (H2 blockers), which are used to reduce acid reflux symptoms and may be available over the counter.

By keeping track of the medications you take, you can help identify the cause of your symptoms and take appropriate action to improve your gut health.

3. Find the right probiotics or supplements

In addition to incorporating more yogurt or fermented foods into their diet, some people may look for a probiotic in hopes of balancing their instincts, as they are designed to mimic an intact microbiota. If you’re considering taking any supplement, including probiotics, Cresci told CNET that it’s important to know that probiotics are strain-specific and “each strain has its own method of action.”

For example, some probiotics are designed to help people with antibiotic-induced diarrhea, but that won’t work for someone taking them for bowel regularity.

“You want to take the one that’s been studied for whatever your problem is,” she said.

Also, unfortunately, keep in mind that probiotics will not completely replace what you eat.

“If you have a poor diet and want to continue eating a poor diet but want to improve your microbiome, a probiotic won’t help you,” Cresci said. “You have to do the other part too.”

4. Sleep more and move your body

“Sleep better” or “exercise more” might sound like tired advice, but improving your sleep hygiene and squeezing in more physical activity are proven ways to improve your health, including your gut health.

Sleeping well is another general wellness tip directly related to the health of our guts. Specifically, according to Cresci, our microbiome adheres to the circadian rhythm, also. And if we eat when our gut microbiota isn’t ready, we won’t be able to properly process the nutrients in our food.

Lack of sleep also triggers an increase in stress and cortisol, which have negative mind and physical impacts.

“There’s a lot going on with the gut-brain interaction, so it goes back to the microbiome, and vice versa,” Cresci said.

Perhaps the most basic is the fact that when we’re exhausted we don’t have the energy to tick off many of the things that keep us healthy, including exercise or finding a nutritious meal – both of which impact our gut health.

“When you’re sleepy, tired, exhausted, you tend not to do the things that we know are good for the microbiomes,” Cresci said. “So it sort of perpetuates itself.”

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.