Dramatically Boost Gut Health with these 5 Tricks
If you have been paying attention to nutrition literature, you are probably familiar with how important it is to boost gut health. What does that mean though? In this article, we are going to be dissecting 5 things that will make a significant impact on boosting gut health. If this is your first time on our blog, welcome! My name is Heidi Campo, and I am your nutrition companion at MD Diet Clinic.
Today, we’re zeroing in on the unsung hero of our bodies – the gut! As a dedicated nutritionist, I advocate that optimal health is within reach when we nourish ourselves correctly. A critical aspect of this nourishment is our digestive health or gut health. If you’re ready to boost gut health and enjoy the multitude of benefits a healthy gut can offer, let’s delve into five strategies, backed by science, to do just that.
Strategy 1: Say Hello to Probiotics: Your Gut’s Best Buddies
The term ‘probiotics’ has become a buzzword in the health sphere, and rightly so! To simplify, probiotics are beneficial bacteria living in our gut. These microorganisms consist of bacteria, fungi, and a mixture of their own DNA that lives in our bodies, primarily in our digestive system. Foods like kimchi, yogurt, kefir, and sauerkraut are probiotic powerhouses. It is estimated by scientist that there are between 10-100 trillion microorganisms living inside our GIS tract alone!
Generally speaking, the more diverse this culture of microorganism are, the healthier you will be. Eating a homogeneous diet of processed foods, sugar, and artificial flavors is probably one of the best ways to kill off your healthy gut bacteria. We know that eating junk food isn’t good for us, so let’s talk more about what we SHOULD BE eating instead.
You should be eating probiotic rich foods daily to diversifies your gut bacteria. This diversity is a key strategy to boost gut health. Consuming a variety of probiotic-rich foods helps your gut get the most benefits from different bacterial strains.
Don’t hesitate to welcome probiotics into your meals. Their importance extends beyond a health fad; they’re crucial for a balanced gut microbiome, which is intricately tied to your overall health. Talk to our front desk at the clinic and our provider to see what we recommend specifically for you!
Strategy 2: Nourishing the Good Bacteria: The Role of Prebiotics
Prebiotics, simply put, is what our probiotics eat! Prebiotics can be found mainly in fibrous foods. This dietary fiber type fuels beneficial gut bacteria, boosting their numbers and health. Consuming prebiotic-rich foods like whole grains, onions, garlic, and asparagus can be a great way to boost gut health.
Prebiotics do more than just feed the existing gut bacteria. They also promote the growth of new beneficial strains, setting up an environment conducive to a robust and balanced gut microbiome.
So, let’s try adding garlic to our dishes, or how about adding more greens in with our lunches? Small dietary tweaks like these can have a substantial positive impact on gut health.
Strategy 3: The Gut-Thirst Connection: Importance of Hydration
Believe it or not, hydration is as essential to gut health as it is for your survival. It aids digestion, nutrient absorption, and makes stools softer and easier to pass. Water doesn’t just quench your thirst; it is fundamental to boost gut health. I have talked to a lot of clients over the years and I have come to realize just how big of a problem constipation is for many people. Many of them being chronically dehydrated, and their issues resolving almost as soon as they start drinking water.
In our MD Diet Clinic blog, I’ve highlighted the importance of hydration for weight loss. But water’s magic doesn’t stop there; it lubricates your digestive tract, aiding the smooth passage of food and preventing constipation.
Aim for at least 64 oz. of water a day. However, your individual needs may vary. Always listen to your body and hydrate accordingly. Water-rich foods like cucumbers, fruits, and celery can also help. Cheers to that!
Strategy 4: Managing Stress for a Serene Gut
Your gut and brain share a unique bond, which is why maintaining a balanced mental state is crucial to boost gut health. Chronic stress can disrupt the bacterial balance in your gut, leading to a number of complex digestive issues. Which from there can domino into health issues across the entire body, including fat gain.
On the MD Diet Clinic blogs, we’ve discussed how stress can lead to fat gain and shared tips for managing stress for weight loss. The takeaway? Stress management is key for both your waistline and gut health.
Consider adopting stress-reduction techniques such as meditation, deep-breathing exercises, or yoga. A calm mind often leads to a calm gut.
Strategy 5: Stay Active, Keep Your Gut Happy
You might think of exercise as just something you do for your heart and muscles, and that nutrition is what you do for your gut. However, regular physical activity surprisingly plays a crucial role to boost gut health. It promotes digestion, reduces stress, and can even positively alter your gut microbiota composition.
Exercise stimulates your gut to work more efficiently, which helps alleviate constipation and promotes regular bowel movements. The key is finding a routine that you enjoy and can stick to consistently.
Whether it’s a brisk walk in the park, a sweaty spin class, or a refreshing swim, ensure you get moving regularly. Your gut will thank you!
And there you have it – five proven strategies to boost gut health! Remember, improving gut health is about small, consistent changes. Start with one or two of these strategies and gradually build from there. You’ve got this, and I’m here cheering you on every step of the way!
If you ever feel like you are struggling, please reach out to our provider and call our clinic. Our team of experienced and dedicated staff is happy to help you out.
To sum it up
- Probiotics are the healthy bacteria that our gut needs a lot of diverse amounts of
- Prebiotics are the food for our healthy bacteria. Your probiotics will starve if you are not also eating enough fibrous prebiotics along with them.
- Water will always be the key to health no matter what your focus is. It’s role in our bodies is so diverse and it’s important that we consume it daily.
- Unmanaged stress takes a toll on our gut health, if you suffer from chronic gut issues, you might want to consider stress learning management and changing your lifestyle.
- Physical activity is underrated for gut health. It’s not typically something we consider when we think of gut health, but it does in fact help keep our gut healthy.
If ever in doubt or seeking guidance, know that we stand by your side, ready to assist. With over four decades of expertise, we’ve proudly been a cornerstone in countless health and wellness journeys. We warmly invite you to embark on your transformative journey with us as your trusted partner.
Salt Lake clinic: 801-758-2130