If you haven’t lived under a rock, you’ve probably heard the term, “gut health.” It’s newer to the nutrition and healthcare world, and with limited research we’re still navigating treatments, and understanding just how much our gut effects our body. We are headed in the right direction as more and more people are becoming aware of gut health, the foods they’re eating, and how it effects their body, it has sparked interest in research.
The gut microbiome is home to trillions of “good” and “bad” bacteria which help our bodies with digestion, absorption, metabolism, immune support, etc. Our gut health is determined by our DNA, the food we eat, age, what our mother’s ate when pregnant, and more. One of the most important ways to keep our gut healthy is keeping our microbiome diverse. The more types of bacteria we have in our gut, the better. You can maintain a diverse microbiome by eating the right foods. Did you know that certain foods “feed” the good and bad bacteria in our gut? So you can keep your gut healthy by eating more of the right foods, and limiting the bad foods which starve the bad bacteria in our gut, and prevent it from growing.
How can you reset your gut health and keep it healthy?
Consistency. Follow these 5 steps to a healthy gut and you’ll be feeling better in no time.
PREBIOTICS
Feed the good bacteria in your gut with prebiotic fiber. Fiber is found in whole grains, beans, fruits & veggies. Prebiotic fiber keeps your digestion regulated (regular bowel movements) and produces healthy bioactive components when digested. Did you know that most Americans don’t get enough fiber by at least 50%?! As a nutritionist, it’s one of my biggest pet peeves because fiber is so essential for a healthy diet and gut health!
Fiber not only regulates your bowels, but it helps keep your gut microbiome diverse! The more diverse the gut, the healthier it is.
I take Kos inulin daily, it’s my go-to for gut health! Inulin is a type of soluble fiber which slows digestion throughout the GI system, for better nutrient absorption. It also holds a lot of water too so it helps with satiety (fullness). I seriously could not live without my Kos supplement. I take just one small scoop of powder and that’s all you need. It has a very mild sweet flavor by itself, but it can be mixed into anything and you can’t taste it. I add it to my chia pudding, coffee, matcha latte’s, protein shakes, etc. it’s amazing!
MONK FRUIT SWEETENER
Cut the sugar, seriously. Remember when I said certain foods feed the “bad” bacteria? Sugar and refined carbohydrates is what I was referring to. Limit added sugar in your diet. This includes agave nectar, honey, maple syrup, cane sugar, date syrup, etc. These are all added sugars and wreak havoc on your gut when eaten too much.
I traded added sugars for monk fruit sweetener and this has helped me so much! Monk fruit is a safe artificial sweetener that does not effect your blood sugar, and tastes just like regular cane sugar! It contains erythritol, a sugar alcohol, mixed with monk fruit extract for extra sweetness. I prefer it over stevia because it doesn’t have a distinct “stevia taste,” just regular sweetness. It doesn’t hurt my stomach either, and If you didn’t know, I have IBS so this was a game changer for me!
EAT THE RAINBOW
More fruits and veggies! If you want to keep your gut diverse, you have to eat diverse foods! Over the years, our westernized diet of refined carbohydrates, unhealthy fats, added sugars, and the plants we consume are less diverse than ever before. I could get more and more into this and blame conventional farming practices and the top few food manufacturers for this, but nonetheless, just know that eating a variety of fruits & veggies will help you maintain gut health. Eat the rainbow.
SLEEP
It shouldn’t be news to you that sleep is one of the most important factors for overall health. It helps keep our metabolic hormones regulated, including leptin and ghrelin, the hunger hormones. Lack of sleep has been shown to cause weight gain, cravings, and increased intake of sugary and high-fat foods.
Aim for 7-8 hours of restful sleep per night. Research shows that having a regular sleep schedule is just as important as the # of hours we get per night. I recommend taking melatonin around 6 pm to help you unwind before bed. Do this for about a week whenever you feel like you need a reset.
HIGH QUALITY PROTEIN
Protein is an essential nutrient that helps our body maintain homeostasis by aiding in cell grow and repair. Protein makes up our enzymes, hormones, genes, and facilitate many other essential functions in our bodies. It helps us feel full and boosts our metabolism by building lean body tissue. Consume enough high-quality protein for your body weight and fitness level. Eat more lean meats such as grilled chicken, turkey, eggs, fish, tofu, soy products, etc. If you’re not reaching your protein goals then I recommend a protein supplement everyday. I take whey protein isolate everyday to ensure i’m hitting my protein goals for the day.
