Lately, it seems like everyone is stressing the importance of gut health – and for good reason! Your gut health is linked to a wide variety of bodily functions such as digestive, nervous, and immune system operations. Your gut health can also potentially impact conditions such as mental health, obesity, or even some cancers. Essentially, a healthy gut is crucial for your overall well-being.
If you struggle with bloating, acne (even in adulthood), joint pain, poor sleep, or fatigue, these may be signs of an unhealthy gut.
Unfortunately things like stress, processed foods, and even antibiotic use can take a toll on the bacteria in our gut. The good news? You can reset your gut health with just a few simple lifestyle changes, which is why in this article we’re discussing:
- Why gut health matters
- Signs that your gut may need a reset
- Steps to promote good gut health for a happier, healthier life
We will also look at the difference between probiotic and prebiotic and how both are crucial to resetting your gut and maintaining proper gut health.
The Gut Microbiome
To Promote Good Gut Health, We Need to Understand the Gut First
When we say “gut health,” we are primarily referring to the balance of bacteria living in your intestines. Your gut is in your gastrointestinal system, and the bacteria in such plays a vital role in the breaking down of food, the absorption of nutrients, and the elimination of waste. A healthy gut means that there is a proper balance among the “good” bacteria.
The gut microbiome is a complex community of trillions of microorganisms, including bacteria, fungi, and viruses, that reside in the digestive tract. Imbalances in the microbiome, known as dysbiosis, can impact your overall well-being.
Think of your gut as its own mini ecosystem. The human gut has over 200 different species of bacteria living there. The field of bacteria in our gut is referred to as the gut “microbiome.” In an ecosystem, there are some “bad” organisms, and the gut is no different. While some bacteria in the gut help to break down food into nutrients, other bacteria may be contributors of disease. Many of the bacteria, despite some being harmful, are necessary for our health.
The diversity of bacteria in your gut serves as a key indicator of your microbiome's health. For example, recent research suggests a connection involving lower levels of some anti-inflammatory gut bacteria and inflammatory bowel diseases, like Crohn’s disease. A diverse gut microbiome, which would mean many different bacterial species existing, is considered healthier than one dominated by only a few species. This is because greater diversity means greater resilience against potential disruptions.
In short, your gut microbiome is important for many areas of your life.
Why Should I Care About My Gut Health?
Gut Health is Essential to Your Wellbeing
The ancient Greek physician, Hippocrates, stated that “all disease begins in the gut.” Scientifically accurate? Not entirely. However, the phrase highlights the great importance of a healthy gut.
That being said, we have established that a diverse community of bacteria in the gut is crucial for gut health, but why is gut health itself important? There are a number of reasons.
- Digestion
- Mental Health
- Immune system
- Disease Prevention
Gut health, therefore, is central to a lot of one’s overall health. Much of the body’s immune system is in the gut, meaning a healthy gut aids in the fight against infections. Without the gut, the body would not be able to break down and absorb nutrients into the bloodstream, for effective use. Emerging research has even begun to indicate a link between mental and gut health. Poor gut health, as stated earlier, has been linked to an increased risk of developing conditions like inflammatory bowel disease, type 2 diabetes, heart disease, and certain cancers.
What are the signs of an unhealthy gut in need of a reset? The symptoms of poor gut health are pretty wide-ranging including (but of course not limited to):
- Bloating
- Heartburn
- Fatigue
- Gas/constipation
- Poor sleep
- Mood swings
- Weight gain or loss
- Skin Irritation
And so on, and so forth. Obviously, a lot of signs are indicators of an unhealthy gut. This is, again, because the gut is so important to many areas of your life. It is worth caring about your gut health, even if you feel as though none of the above applies to you.
Foods to Add to (and Remove From) Your Diet To Reset Your Gut
To promote Gut Health, You Must Feed Your Healthy Bacteria.
A healthy gut means healthy bacteria. The bacteria in your gut need nourishment. This nourishment will come from both prebiotics and probiotics, as they both play a role in gut health, but they serve different functions:
Probiotics are live bacteria that help you maintain a healthy balance in the gut microbiome.
Prebiotics are types of dietary fiber that feed the good bacteria in your gut. Prebiotics act as fuel for probiotics.
When it comes to gut health, fiber is the name of the game. Fiber acts as a prebiotic, feeding the good gut bacteria. Foods rich in fiber include:
- Fruits like bananas and apples
- Vegetables like broccoli and carrots
- Whole grains such as oats and brown rice
- Legumes like beans and chickpeas
Probiotics are found in fermented foods. Examples of this includes:
- Yogurt
- Kimchi
- Sauerkraut
- Miso
If you find yourself struggling to diversify your diet naturally, consider using a supplement. Dr. Emil Total Gut Complex is a prebiotic, probiotic, and a postbiotic. A supplement like this one is an easy way to gain complete gut health by just taking two capsules per day.
In terms of removing from your diet, try to limit your intake of processed foods and artificial sweeteners. These both can disrupt gut microbiome balance and promote the growth of harmful bacteria as opposed to helpful. Reducing sugar intake also helps prevent inflammation and digestive issues.
Lifestyle Changes To Promote Gut Health
To Reset Your Gut Health, You Should Also Consider Your Current Lifestyle
A lot of resetting your gut health can be linked to diet changes. However, there are other areas in your life that, once improved, can boost your gut health as well.
Are you drinking enough water? Studies suggest that the adequate intake of water is between 9-13 cups per day. Drinking water is important in all aspects of life, but in terms of gut health drinking enough water supports digestion, nutrient absorption, and the overall function of the gut microbiome.
Other areas of your life that could be negatively impacting your gut health are:
- Stress levels - Chronic stress can lead to microbiome imbalances. Stress-reducing activities like meditation, exercise, and deep breathing can reset your gut and promote gut health.
- Poor sleep - Deficient sleep patterns can disrupt gut microbial diversity, leading to digestive problems. You should be aiming for around 7–9 hours of quality sleep per night.
- Antibiotic use - While antibiotics are necessary for treating bacterial infections, overuse can harm the beneficial gut bacteria. If antibiotics are necessary, consider taking probiotics to help restore microbial balance.
- Exercise - Consider adding exercise to your daily regime. Regular exercise supports gut microbial diversity.
Resetting your gut health will allow you for an overall healthier life!
To conclude, your gut health is important! Maintaining good gut health is essential for your overall well-being, as it influences digestion, immunity, mental health, and even chronic disease prevention. A balanced gut microbiome, supported by inclusion of probiotics and prebiotics, helps regulate inflammation, absorb nutrients efficiently, and protects against harmful pathogens.
Lifestyle factors such as a healthy diet, the inclusion of supplements, stress management, quality sleep,and regular exercise all play a crucial role in nurturing gut health. By making conscious choices to support the gut, individuals can enhance their overall health and promote long-term wellness. Prioritizing gut health is not simply about digestion. No, it’s a foundation for a healthier life!
