The gut, often referred to as our "second brain," plays a crucial role in our overall health. It is central to digestion, nutrient absorption, immune system function, and even our mental well-being. So optimizing our gut health is essential for maintaining a balanced and vibrant life, and we don’t want to deplete it, right?Let's explore how you can nourish and support your gut microbiome through simple lifestyle changes, dietary choices, and supplements.
The Importance of a Healthy Gut
A healthy gut is vital for several reasons:
Digestion and Nutrient Absorption: Your gut processes the food you eat, absorbing essential nutrients that fuel your body.
Immune System Function: A significant portion of your immune system is housed in your gut, making it a frontline defense against illnesses.
Inflammation Control: A balanced gut helps manage inflammation, which is linked to many chronic diseases.
Mental Health: The gut-brain axis influences our mood and mental health, with gut imbalances often contributing to anxiety and depression.
Energy and Recovery: Proper gut health ensures efficient energy use and aids in faster recovery from physical activities.
How to Improve Your Gut Health
De-stress
Stress negatively impacts gut health, so incorporating stress-reducing practices is crucial:
Improve Sleep Quality: Ensure you get adequate, restful sleep each night.
Exercise Regularly: Physical activity supports gut health and overall well-being.
Reduce Exposure to External Triggers: Limit exposure to environmental stressors whenever possible.
Relaxation Techniques: Practices such as walking, Epsom salt baths (rich in magnesium), grounding, earthing, and meditation can help relax your system.
Optimize Your Food Intake
Diet is the most effective way to support a healthy gut microbiome. Some key dietary tips are:
Avoid Inflammatory Foods
Reduce: Fried foods, ultra-processed foods, artificial sweeteners, gluten, soy, alcohol, and sugar.
Minimize: Foods typical of the Standard American Diet (SAD), which can lead to gut imbalances, digestion issues, inflammation, and fatigue.
Eat the Colors of the Rainbow
A diverse diet rich in colorful fruits and vegetables supports a thriving gut microbiome. Build colorful plates!
Incorporate Probiotics
Probiotics are live beneficial bacteria that help maintain a healthy gut by controlling the growth of harmful bacteria. Naturally probiotic foods include:
Yogurt
Kombucha
Sauerkraut
Kimchi
Fermented Pickles
Cottage Cheese
Miso
Sourdough Bread (YES! Even sourdough!)
Add Prebiotics
Prebiotics are non-digestible fibers that feed the good bacteria in your gut. The non-digestble fibers from these foods are what the probiotics feed from to keep doing there job of controlling the bad bacteria. Examples of prebiotic foods are:
Onions and Garlic
Artichokes and Asparagus
Less Ripe Bananas
Brussels Sprouts
Leafy Greens
Leeks
Increase Fiber Intake
Fiber promotes healthy digestion by keeping you full longer and aiding in the movement of food through your intestines. High-fiber foods include:
Fruits: Apples, oranges, pears, avocados, berries.
Vegetables: Broccoli, carrots, spinach, kale, sweet potatoes, mushrooms.
Legumes: Lentils, chickpeas, black beans.
Whole Grains: Brown rice, quinoa, oatmeal.
Nuts and Seeds: Almonds, chia seeds, flaxseeds.
Use Herbs, Spices, and Seasonings
Herbs and spices are rich in nutrients that promote gut health, including fiber, antioxidants, and anti-inflammatory compounds. They are natures way to support our body and add so much flavor to our foods! Don't shy away from these! Include:
Ginger
Turmeric
Cumin
Peppermint
Fennel
Olive Oil
Oregano, Thyme, Rosemary, Basil, Sage
Green Tea
Apple Cider Vinegar (ACV)
A tablespoon of ACV daily can improve the digestion of foods that are harder to breakdown, help to regulate blood sugar levels, and support a healthy gut microbiome. Make it part of your morning routine mixing it with water or add to your morning drink. It's also great as salad dressing with cottage cheese.
Consider Supplements
Supplements can fill our nutritional gaps that are caused by soil depletion, lack of consuming the needed macros, the processing of our foods and the preservatives found in our food, as well as support our gut health. A few to consider are:
Magnesium: Supports mood, digestion, and relaxation. Found in dark chocolate, avocados, beans, and nuts.
Vitamin D: Enhances absorption of calcium and magnesium, maintains the gut lining, supports mood and cognition.
B Vitamins: B1-Thiamin helps regulate appetite, Niacin-helps in the proper use of fats and sugars in the body; B2 & 12 help in the gut with decreasing inflammation restoring the gut lining; not to mention decreasing fatigue and increasing energy support.
Conclusion
It's clear that our gut is integral to our health, often earning the title of our "second brain", and some may say our "first" brain. Do enjoy the occasional birthday cake or cocktail or grandma’s fried chicken; but just know that our food isn’t what it was years ago and it’s more up to us to be aware and read labels more than ever. By making mindful choices in our diet and lifestyle, we can support our gut health, and in that, our overall wellness. Remember, while we can't avoid all processed foods and environmental stressors, we can prioritize gut-healthy foods and practices in our lifestyle.
I personally take a daily probiotic/prebiotic supplement, along with a mushroom supplement and other nutrients like B vitamins (Fizz!) and selenium . Finding reputable sources for these supplements is crucial. I personally trust Arbonne products for their strict ingredient policy, quality and third-party testing. www.angelagarland.arbonne.com for products and info.
Caring for our health is an indivudual act, and the more we learn the better our self care will be. If you feel overwhelmed or unsure of where to start in your wellness journey, my 1:1 coaching is open, and I'm excited to help you achieve your health and fitness goals!
Reach out to me with any questions or to learn more about my coaching services. And, hop over to my site at www.angiejinmotion.com and join my bi-weekly Newsletter, IN-MotioN Vibes, for wellness insights, delish recipes, a fitness focus and exclusive offers and discounts on some of my favorite wellness products!
Prioritize your gut health and enjoy the benefits of a balanced and vibrant life!
Always...
Keeping Body & Mind IN-MotioN,
Angie
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