6 easy ways to boost gut health
Bacteria has a bad rap. Especially in recent years, it seems like people can’t get enough hand sanitizer and Clorox wipes. Even 20+ years ago I remember lining up in elementary school to head to the cafeteria, and each student was required to pump hand sanitizer on their hands and rub them together to the tune of “happy birthday” just to make sure we all killed any lurking bacteria before we sat down for lunch. Can anyone else relate? :D Sounds like common sense to limit your exposure to bacteria and viruses, but what if I told you all bacteria isn’t created equal, and we need bacteria to survive?
Jim begging for strawberries because dogs appreciate good gut health too.
On average, we all have from 3 to 100 times more bacteria in our gut than there are cells in the human body and proper gut health is essential for immune system function, digestion, and nutrition absorption. One of the best ways to support your gut health is to feed the good bacteria so the microorganisms can properly digest food and absorb the nutrients from your food. Here are 6 easy ways to help grow good bacteria in your gut.
1) Eat fermented foods. Probiotic rich foods improve the health of your gut microbiome. Examples of foods to include are sauerkraut, kimchi, and fermented vegetables. It is important to note that if you are prone to react to histamines (eg. hives, headaches, and sneezing), use a probiotic supplement instead of consuming fermented foods. Aged cheese is also a sneaky food to watch out for that are high in histamines.
2) Take a probiotic capsule with food. Like every supplement, it is important to read labels to vet out any sneaky ingredients. If you’ve never taken a probiotic try starting with 10 Billion CFU’s per day and work your way up. A good starting point is to take for 28 days at a time, 2-3 times per year to maintain good gut health. I like Just Thrive and MegaSporeBiotic.
3) Take digestive enzymes. Digestive enzymes help break down food more efficiently and are one of the easiest and most beneficial ways to aid the digestion process. If you are prone to gas or bloating after eating, you may need the support of a digestive enzyme supplement. Try taking one capsule before each meal for 28 days. This one from Pure Encapsulations is a good one.
4) Chew your food. You may be thinking this one is obvious. However, most people don’t take the time to slow down and chew their food properly. I’m willing to bet if you are reading this you might eat lunch at your desk multiple times a week to get ahead on your work, or eat in front of the TV after a long day. When you are eating with distractions, you aren’t savoring and enjoying the food in front of you. For optimal digestion, chew food 20-30 times with each mouthful. Proper chewing is important for mindful eating and will become a habit over time. As a bonus, your digestive enzymes and saliva will work properly when you incorporate slower chewing, which means less bloating, burping and stomach pain – plus you get to enjoy your food.
5) Add fiber to your diet. Most Americans don’t get enough fiber. Aim for 35-40 grams of fiber each day to help get the digestive system moving and functioning properly. Fiber is a type of carbohydrate that stays intact when passing through the intestinal tract which causes your stomach to take longer to digest it, leaving you feeling fuller longer. If you aren’t already consuming fiber regularly, start slowly otherwise this can backfire leaving you feeling constipated, gassy, or bloated. A good rule of thumb to determine if you are properly absorbing your food is to have a regular bowel movement 12-24 hours after each meal.
6) Consume resistant starch. Unlike normal starches, resistant starches do not break down during digestion, which causes is to ferment in your large intestine, creating more good gut bacteria. A few amazing benefits include less constipation, lower cholesterol levels, and a lower risk of colon cancer. There are several foods that are high in resistant starch including lentils, white beans, chickpeas, and cooked potatoes (once they have been cooled).
These steps are all easy to slowly start to incorporate to feed your gut bacteria to keep them healthy, happy, and functioning properly. I believe that creating healthy habits shouldn’t be about eliminating and restricting, but adding in foods, habits, or supplements. Which step will you try first? As always, be sure to talk to your doctor before starting a new health protocol.
Disclosure: every product I mention is something I have personally vetted, purchased, or been gifted. I will always provide my honest opinion. If you make a purchase via the affiliate links, I may receive a small commission at no cost to you.
References:
https://tinyurl.com/3j6aptsy
https://www.livescience.com/51998-dietary-fiber.html
https://tinyurl.com/evamdn7z