Let's face it: nobody likes a grumbling gut - it's the office gossip of your insides, constantly bickering and causing trouble. It's important to keep your gut healthy and happy because it's basically like your body's central processing unit - it breaks down food, absorbs nutrients, and gets rid of waste. A healthy gut also helps to keep harmful bacteria in check, helping to boost immunity. Research even suggests that gut health can also be linked to things like skin health and even brain function. Simply put, if your gut is not functioning properly, all sorts of stuff can go wrong.
So, how do you cultivate a happy, healthy gut that helps your body run in tip-top condition? We consulted L.A.-based nutritionist Valerie Poirier for some ideas:
- Avoid processed foods such as refined sugar, salt, grains, starches, protein bars, and meal replacements shakes. Opt for REAL food - meaning, in its natural form.
- Avoid artificial sweeteners. Studies have found that consuming products like aspartame, saccharin, and sucralose can alter gut bacteria communities. Use organic raw, unfiltered honey or natural Stevia instead.
- Incorporate prebiotics into your diet by consuming fiber-rich foods such as fruits and vegetables. Setting a goal to consume four different fruits or vegetables daily is a good start, as a variety is best to strengthen your microbiome.
Include probiotics by consuming fermented foods which are excellent for gut health, such as pickles (unsweetened and made with a natural brine or vinegar), kimchi, and sauerkraut.
- Minimize fast food consumption or restaurant food, and prioritize home-cooked meals. Many fast-food chains may use meat, poultry, and dairy with antibiotics. Antibiotics can disrupt the balance of bacteria in your body, including beneficial ones, and may lead to antibiotic resistance.
- Stay hydrated! A general guideline is to drink half an ounce to an ounce of water per pound of body weight, and you should aim to drink at least 60 ounces of water daily. If you are not able to drink as much, aim for 30-40 ounces of water with an additional 12-16 ounces of unsweetened coconut water which ups your hydration levels. Avoid artificial electrolyte drinks like Gatorade and also be mindful to not overhydrate, which can lead to an electrolyte imbalance.
- Limit alcohol consumption, as regular intake can disrupt your microbiome. In other words, it will kill the good bacteria in your gut.
- Stay physically active. Take a 30-minute walk each day if you don't regularly workout. Exercise can enhance your gut's contractions, known as peristalsis, making waste elimination more effective. This prevents potential disruption to your microbiome. Additionally, exercise helps maintain or accelerate your metabolism, aiding in digestion and gut balance.
- Start your day with a glass of water. Drinking water before breakfast helps to flush out your bowels every morning, preventing the buildup of harmful bacteria. It also facilitates faster nutrient absorption in the intestines.
- Wait to consume caffeine for one hour after waking up. Try to wake up naturally with music or by engaging in daily chores. If you consume caffeine too early, your body will produce more cortisol (the stress hormone) which can cause inflammation in the digestive tract and even cause intentional permeability. It can also lead to a sudden crash in energy or leave you feeling more stressed than awake.
There you have it! By following these simple tips, you can transform your gut into a thriving metropolis of happy microbes for a healthier body and a happier you.
