Foods That Will Help You Maintain Good Gut Health

What is gut health?

Gut health describes the function and balance of bacteria of the many parts of the gastrointestinal tract. Ideally, organs such as the esophagus, stomach and intestines all work together to allow us to eat and digest food without discomfort. However that's not the case for the estimated 70 million people in the US who suffer from digestive issues like IBS, G.I., and others.

Additionally, there have been links found between your gut health and your immune system, mood, mental health, autoimmune diseases, endocrine disorders, and skin conditions. The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

Why you need to pay attention to it

All food is ultimately broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. However this is only possible with a healthy digestive system. A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. Hence why having digestion issues and an unhealthy gut can lead to other diseases and illnesses. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

7 signs of an unhealthy gut

Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, and taking antibiotics can all damage our gut microbiome. This in turn may affect other aspects of our health, such as the brain, heart, immune system, skin, weight, hormone levels, and the ability to absorb nutrients. There are a number of ways an unhealthy gut might manifest itself, so here are seven of the most common signs:

1. Upset stomach 

Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.

2. A high-sugar diet

A diet high in processed foods and added sugars can decrease the amount of good bacteria in your gut. This imbalance can cause increased sugar cravings, which can damage your gut still further. High amounts of refined sugars, particularly high-fructose corn syrup, have been linked to increased inflammation in the body.

3. Unintentional weight changes

Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by small intestinal bacterial overgrowth, while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.

4. Sleep disturbances or constant fatigue

An unhealthy gut may contribute to sleep disturbances such as insomnia or poor sleep, and therefore lead to chronic fatigue. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well. Some sleep disturbances have also been linked to risk for fibromyalgia.

5. Skin irritation

Skin conditions like eczema may be related to a damaged gut. Inflammation in the gut caused by a poor diet or food allergies may cause increased ‘leaking’ of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema. 

6. Autoimmune conditions

An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This can lead to autoimmune diseases, where the body attacks itself rather than harmful invaders.

7. Food intolerances

Food intolerances are the result of difficulty digesting certain foods, unlike a food allergies. It’s thought that food intolerances may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea.

7 ways to fix it

1. Lower your stress levels 

Chronic high levels of stress are hard on your whole body, including your gut. Some ways to lower your stress may include meditation, walking, getting a massage, spending time with friends or family, diffusing essential oils, decreasing caffeine intake, laughing, yoga, or having a pet.

2. Get enough sleep

Not getting enough or sufficient quality of sleep can have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night.

3. Eat slowly

Chewing your food thoroughly and eating your meals slower can help promote full digestion and absorption of nutrients. This may help you reduce digestive discomfort and maintain a healthy gut.

4. Stay hydrated

Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Staying hydrated is a simple way to promote a healthy gut.

5. Take a prebiotic or probiotic

Adding prebiotic or probiotic supplement to your diet may be a great way to improve your gut health. Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut, while probiotics are live good bacteria. People with bacterial overgrowth, such as SIBO, should not take probiotics. Not all probiotic supplements are high quality or will actually provide benefit. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefit.

6. Check for food intolerances

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common food triggers to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits. 

7. Change your diet

Reducing the amount of processed, high-sugar, and high-fat foods that you eat can contribute to better gut health. Additionally, eating plenty of plant-based foods and lean protein can positively impact your gut. A diet high in fiber has been shown to contribute tremendously to a healthy gut.

Foods and gut health

Unfortunately there are a number of foods that won’t agree with your gut, and you should ultimately avoid. The following are a few types of foods that you should look out for:

Processed carbohydrates and sugars

This relates to foods like white bread, sugary breakfast cereals, candy, packaged snack foods such as chips and crackers, and anything containing high-fructose corn syrup or white sugar. These foods contribute to inflammation and negatively impact the gut microbiome.

Processed meats

Some processed meats including bacon, hot dogs, and pre-packaged deli meats. These eats contain highly inflammatory preservatives, including nitrates and nitrites, which can disrupt the gut.

Artificial and calorie-free sweeteners

These types of sweeteners would be ones such as Sucralose and Saccharin, and sugar alcohols like Xylitol. Fake sweeteners may negatively alter gut health over time, while sugar alcohols often contribute to gut issues like bloating, gas, and cramping.

That said, a number of foods and nutrients are particularly beneficial for your gut—and should make regular appearances on your plate.

Fermented foods

Some fermented foods would be foods such as kefir, kimchi, and sauerkraut. These have been shown to strengthen your gut microbiome.

Whole grains

Some whole grains to try would include oats, brown rice, quinoa, and whole-grain wheat, are loaded with fiber to feed your healthy gut bacteria.

Whole fruits and vegetables

Types of whole fruits and vegetables that would be worth trying are foods such as bananas, mushrooms, and zucchini provide fiber and have been found to increase the diversity of gut bacteria.

Gut healthy foods to try

Pears

Pears are a prebiotic food for the gut but also contain pectin, a compound that helps lower cholesterol. One medium pear is just 100 calories but has 5.5 grams of fiber.

Add a dash of cinnamon to fresh pear slices for a tasty snack, bake a pear crisp, or mix diced pear into oatmeal for additional health benefits. The fiber in oatmeal, known as beta-glucan, helps lower cholesterol.

Garlic

Think food-as-medicine when you cook with garlic. Garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body. Inulin and fructooligosaccharides are the two main fibers in garlic, a dynamic prebiotic duo.

Don't be afraid of buying whole garlic. Simply buy a garlic press and you can put the whole clove in there without having to peel it. Garlic can be used to season almost any dish. Sauté it with onions and mix into a stir-fry or pasta.

Beans and legumes

When beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reach the large intestine, they are still intact. It's there that gut bacteria feed on them. This process is called fermentation, and the byproduct is gas. So while it may be awkward, you can feel good about it because your bugs are hard at work.

Canned beans are a favorite, pick three types, rinse and mix for a simple bean salad, or throw black beans on top of tacos. Lentils are delicious in soup.

Leeks

One leek has 10 grams of good-for-the-gut fructans, and 1 cup has 35% DV for vitamin K and 12% DV for vitamin C. Vitamin K helps your blood clot, and vitamin C is an antioxidant.

Leeks can be added to almost any dish, try adding them to an omelet or sautéing them to mix with roasted potatoes. Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette.

Tempeh

Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics. Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper.

Try marinating then grilling tempeh, and add it to a salad. You can even try making tempeh tacos or a tempeh ‘chicken’ salad.

Kefir

Kefir like drinkable yogurt. It's made when kefir grains, which are colonies of yeast and lactic acid bacteria, ferment the sugars in milk, giving it a slightly thicker consistency and tart flavor. Similar to yogurt, kefir is packed with probiotics.

Buy plain kefir, instead of flavored, to skip added sugars. Due to fermentation, kefir has a slightly tart and acidic taste, which makes it tasty added to a breakfast smoothie instead of milk. You can even try substituting kefir for milk in overnight oats for a healthy combo of probiotics and fiber.

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Good gut health all goes back to eating lots of fruits, vegetables, nuts, seeds and whole grains for prebiotics and fermented foods like yogurt and kombucha for probiotics. Eat processed foods in moderation and limit added sugars, salt, artificial sweeteners and alcohol to keep your critters happy and your risk of chronic diseases low.

Extra tips for gut health

• Eat nuts daily, but in moderation. A small handful is enough.

• Avoid diet drinks and sugar-free, low-fat foods. Artificial sweeteners can cause bloating, and low-fat foods do not satisfy hunger and can promote overeating.

• Drink water throughout the day. Try adding a lime and a pinch of salt to your water to replenish electrolytes.

• Try using a food diary to see if there is a link between any of the foods you might be eating and any digestion issues you might be experiencing.