4 Ways to Promote Gut Health

Gut Health: Part 3 of 3

Written by: Alysson Bluhm

Edits by: Becca Reckmeyer, PN

If your body is showing signs of gut imbalance (see Part 2), you’re probably looking for solutions.  We’ve got your back (and your gut!).  Here are a few ways to promote a healthy gut, and in turn – a healthy YOU.

1. Focus on a balanced diet and eliminate triggers.

Your digestive tract is one of two interfaces you have with the world (the skin being the other). The foods you eat have a direct impact on the balance of bacteria in your gut. It’s imperative to not only fill your diet with high-fiber vegetables, healthy fats, and lean proteins, but also to minimize processed foods and sugar which are inflammatory to your body.

Additionally, food sensitivities contribute to gut imbalances. If you continue consuming foods you are sensitive to, an immune response will be activated and further contribute to gut imbalances. An elimination diet or lab testing can help you identify triggering foods specific to your microbiome. Once these foods are identified, eliminate them to allow your gut time to restore and thrive.

2. Monitor your stress levels.

Stress in small amounts (called “acute stress”) can actually be great for your body, but too much stress can disrupt physiological systems like your digestive tract.  Try adding some stress reduction techniques into your daily routine such as meditation, journaling, yoga, exercise, quality sleep, and breathwork.

3. Move your body regularly.

Movement is great for so many reasons including regulating bowel movements!  Even moving intentionally a few days each week and building up to a regular exercise routine is an amazing way to jump start your gut health.

4. Include probiotic + prebiotic foods and supplements.

One of the most straightforward ways to incorporate more good bacteria into your gut is through a high-quality probiotic supplement. You can also opt for 1-2 daily servings of probiotic foods such as miso, kefir, kombucha, sauerkraut, kimchi, and apple cider vinegar. Prebiotics are largely nondigestible fibers that provide nourishment for probiotics. Some sources include wheat, berries, bananas, onions, garlic, leeks, yams, beans, and flaxseed.  Most people get enough prebiotic fuel from their diet, but you can supplement with a low-dose of prebiotics as well. 

The Takeaway

Your body is amazing.  It will give you signals when your systems are out of whack. Symptoms such as bloating, gas, irregularity, and poor immunity are all signs that there is a gut imbalance. Imbalance may also be expressed through disrupted mood, skin, sleep, and abnormal cravings.

Thankfully, there are plenty of ways you can support your gut! Start by focusing on a balanced diet and adding a probiotic supplement.  Seek to reduce stress levels and move your body. Support your gut, and you are well on your way to supporting whole body health!