3 Simple Steps to Improve Your Gut Health at Home- For Adults and Kids!
Why gut health matters
Gut health is at the foundation of your overall health. It influences everything from immunity to mood and digestion. When your gut isn't functioning optimally, it can lead to symptoms like bloating, fatigue, and poor digestion. Supporting your gut with simple, actionable steps can have a profound impact on your health and well-being. Here are three steps you can take to improve your gut health today.
Signs your gut may need attention
Your gut plays a huge role in your overall health, and when it's out of balance, it can show up in many ways. Here are some signs that your gut might need some extra care:
Digestive issues: Bloating, gas, constipation, diarrhea, or irregular bowel movements are common signs that your gut is out of balance.
Low energy or fatigue: Poor digestion can lead to nutrient deficiencies, leaving you feeling drained and tired.
Frequent infections or weakened immunity: Since a large portion of your immune system resides in your gut, gut imbalances can leave you more susceptible to colds, infections, and illnesses.
Mood swings or anxiety: The gut-brain connection is real! An imbalanced gut can lead to mood issues, anxiety, and even depression.
Food sensitivities or intolerances: If you’ve started noticing more food sensitivities or digestive discomfort after eating certain foods, it could be a sign your gut is struggling to process them.
Skin issues: Acne, eczema, or rashes can sometimes be linked to poor gut health and inflammation in the body.
If you're experiencing any of the symptoms mentioned above, it might be time to take a closer look at your gut health. The good news is that small, manageable changes can make a significant difference in how you feel.
Step 1: Remove Aggravating Foods
The first step in improving your gut health is to eliminate foods that could be irritating your digestive system and disrupting the balance of good bacteria. Common culprits include:
Refined sugars and processed foods: These foods fuel harmful bacteria in your gut and can lead to inflammation, contributing to digestive discomfort, low immunity, and mood imbalance.
Foods that may be causing sensitivities or intolerances: If you suspect that certain foods, such as dairy, gluten, or other food groups, are not agreeing with your body, consider temporarily removing them to observe how your gut responds. Many people unknowingly have sensitivities to certain foods that can cause bloating, gas, or digestive discomfort.
Gluten: Even for individuals who aren't officially gluten intolerant, gluten can still cause inflammation in the gut and disrupt the digestive system. This can lead to bloating, discomfort, and poor nutrient absorption, especially when consumed in large quantities. Removing gluten-rich foods such as bread, pasta, and baked goods can help reduce inflammation and improve gut health.
Artificial sweeteners: These can alter the balance of gut bacteria, leading to digestive issues like bloating, gas, or diarrhea.
By removing or reducing these foods, you allow your gut to rest and reset, helping to reduce digestive distress and improve overall health.
Step 2: Include Gut Nourishing, Healing and Anti-inflammatory Foods
Now that you've removed aggravating foods, the next step is to add foods that nourish and heal the gut, while also helping to reduce inflammation throughout the body. These foods support the restoration of a balanced gut, soothe digestive distress, and reduce overall inflammation.
Bone broth: Rich in collagen and amino acids like glutamine, bone broth helps repair the gut lining, supports digestion, and reduces inflammation.
Healthy fats: Omega-3 fatty acids found in foods like avocados, fatty fish, and flaxseeds help reduce inflammation and support the gut lining.
Fermented foods: Foods like sauerkraut, kimchi, kefir, and yogurt are packed with probiotics that help replenish the good bacteria in your gut, aiding digestion and boosting immunity. Tip: If you’re new to fermented foods, start slowly to allow your gut to adjust. Adding too many at once can cause bloating or discomfort.
Fibre-rich vegetables: Leafy greens, broccoli, carrots, sweet potato, cauliflower, peas, zucchini (just to name a few!) are rich in fibre, which helps feed beneficial gut bacteria and promotes regular bowel movements. Tip: Gradually increase fibre intake, as a sudden increase can lead to bloating or gas, especially for those with sensitive digestion.
Anti-inflammatory foods: Turmeric, ginger, and green tea are excellent for reducing inflammation in the gut and the body. These foods contain powerful compounds like curcumin (in turmeric) and gingerol (in ginger), which have been shown to help soothe inflammation and support gut healing.
Berries and cherries (& other dark coloured fruits and vegetables!): Rich in antioxidants and polyphenols, these fruits and vegetables help fight inflammation and oxidative stress in the body.
Olive oil: Extra virgin olive oil is rich in oleocanthal, a compound with anti-inflammatory properties that can help reduce gut irritation.
These foods support gut healing, reduce inflammation, and contribute to better digestion. They also provide nourishment to the gut microbiome, helping it thrive and function optimally. However, it's important to introduce fiber, prebiotics, and probiotics gradually, as a sudden increase can sometimes exacerbate symptoms like bloating and gas. Slowly incorporating these foods into your diet will help your digestive system adjust and thrive without overwhelming it.
Step 3: Feed Your Gut Microbiome with Probiotic and Prebiotic-Rich Foods
A healthy gut microbiome is essential for digestion, immunity, and even mental health. The key to supporting your gut microbiome is to feed it with both probiotic-rich and prebiotic-rich foods:
Probiotics: These are the beneficial bacteria that live in your gut. You can find them in fermented foods such as kefir, yogurt, kimchi, sauerkraut, and kombucha. These foods introduce more beneficial bacteria into your digestive system, which can improve digestion and boost immunity.
Prebiotics: These are fibres and plant compounds that feed the good bacteria in your gut. Foods like garlic, onions, leek, bananas, apples, artichoke and asparagus are excellent sources of prebiotics that help beneficial bacteria thrive and multiply.
Incorporating both prebiotic and probiotic foods into your diet is key for maintaining a healthy, balanced gut microbiome.
Tip: When adding pre and probiotic-rich foods to your diet, start slowly. A sudden increase in these can lead to bloating or digestive discomfort as your gut adjusts. Gradually incorporate these foods over time to allow your digestive system to adapt without overwhelming it.
When Supplements and Naturopathic Support May Be Needed
While food plays a vital role in supporting gut health, sometimes supplements can provide extra support, especially if you're dealing with persistent digestive issues or have an imbalance in your gut microbiome. Probiotic supplements can help restore healthy gut bacteria, especially after antibiotic use or digestive disturbances. Digestive enzymes can support proper digestion, particularly if you're struggling with nutrient absorption.
In addition to probiotics, prebiotic supplements can be helpful if you're not getting enough fiber-rich foods. Prebiotics feed the good bacteria in your gut, encouraging them to thrive.
Gut-healing supplements can also support the repair and soothing of the gut lining. These are particularly helpful for conditions like intestinal permeability or inflammatory bowel issues.
It’s always best to consult with a naturopath or healthcare professional to determine which supplements may be beneficial for your specific needs.
Improving your gut health doesn't have to be complicated. By following these simple steps—removing aggravating foods, adding gut-healing foods, and nourishing your microbiome with prebiotic and probiotic-rich foods—you can support your digestive health and experience the benefits in your overall well-being. If you’re feeling stuck or need personalized guidance, a naturopath can help you tailor a plan to your individual needs.