A healthy gut is crucial for physical and mental well-being, and there are many natural ways to boost gut health.
Our gut microbiome is home to trillions of live bacterial cells, which include good, friendly bacteria, as well as unfriendly, bad bacteria. Surprisingly we have more bacterial cells than human cells and keeping it in balance is key! A healthy balanced gut should be about 80% good bacteria and 20% bad bacteria. When that balance is upset, our bodies and brains don’t function optimally.
Signs of an Unhealthy Gut
- Digestive Issues like bloating, gas, diarrhea, or constipation
- Sugar Cravings
- Food Allergies or Sensitivities
- Skin Conditions
- Type 2 Diabetes
- Autoimmune Disease
- Poor Immune System
- Poor Concentration
- Low Energy
- Hormone Imbalance
- Bad Breath
- Muscle Pain
- Weight Gain or Inability to Lose Weight
Natural ways to boost your gut health.
Eat more real food. Real food is food that is as close to its natural and original state without alterations. Our bodies know how to metabolize real food, which means it can be converted into energy without causing harm to the body. (This is when consumed in moderation.)
Limit your intake of processed foods, sugars, and artificial sweeteners. Processed foods are filled with sugar,. artificial sweeteners, refined oils, preservatives, additives, and genetically modified ingredients, all of which can cause inflammation and have a detrimental impact on your immune system and gut health. When we eat processed foods, our bodies can signal an immune response causing the release of powerful antibodies meant to fight invaders. Those same foods act as fertilizer for the yeast and bad bacteria in our gut. This upsets the balance in our gut bacteria and is harmful for our overall physical and mental well-being.
Eat Prebiotic foods. Prebiotics are the non-digestible fiber compounds that feed probiotics (the friendly bacteria). Here are some great sources.
- Raw and cooked onion
- Raw garlic
- Under-ripe bananas
- Raw asparagus
- Raw chicory root
- Raw dandelion greens
- Jerusalem artichoke
- Yacon root
- Raw jicama
- Konjac Root
Eat Probiotic foods. Probiotics are live organisms. Here are some great non-dairy sources:
- Sauerkraut (fermented cabbage)
- Kimchi (spicy, Korean fermented vegetables)
- Quality Kombucha (fermented black or green tea)
- Natto (fermented soybeans)
- Apple cider vinegar
- Fermented pickles (soaked in salt and water, not vinegar)
- Brine-cured olives
- Miso (paste made from fermented soybeans)
- Tempeh (fermented soy product)
Take a high quality probiotic supplement. Probiotics are live organisms and can be consumed through fermented foods or supplements. They can help restore and maintain a healthy balanced gut.
Find a workout you enjoy and do it…often! Cardio fitness increases gut bacteria diversity and a robust variety of gut bacteria means a happy and healthy gut.
7 to 9 Hours of Sleep. Research shows that not enough sleep can quickly have a negative impact on our gut microbiome. We should be getting 7-9 hours every night.
De-stress. Chronic stress can cause inflammation disrupting our gut lining and gut flora. De-clutter your life and keep your circle of friends positive.