Common Gut Health Mistakes That Could Be The Cause Behind Your Bad Gut
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.
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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.
Common gut health mistakes you could be making
Even if you’ve just tipped a baby toe into the wellness scene, chances are you’ve heard about the importance of gut health. If you’re deep in the wellness world, you might have even gone so far as to try an at-home gut testing kit. Considering that gut health is connected to everything to immunity and brain health to mood and digestion, it’s not such a wild idea.
As much attention as gut health receives these days, there are still a lot of people making some common mistakes that are actually working against them. Here are some surprising gut health mistakes even the wellness obsessed make.
Not drinking enough water
So much attention is given to what to eat to improve gut health that sometimes what to drink is left out of the conversation. The most important liquid for your gut isn’t kombucha or anything fancy, it’s plain old regular water. If you don’t drink enough water, you can experience constipation or stomach cramps.
Water intake is especially important to keep in mind when you’re increasing your fiber intake, often a first step for supporting gut health. Otherwise, you’re more likely to feel bloated and gassy. You want to aim to drink between two and three liters of water every day.
Consuming too many sugar-free products
While many people know that sugar can kill the good bacteria in the gut, a lot of people don’t realize that some of the ingredients in sugar-free products aren’t great for gut health either. Most of us aim to keep our sugar intake lower. In doing so, we tend to consume too many sugar-free substitutes, like sorbitol and xylitol.
These can be hard for the body to break down and can lead to bloating, gas, and diarrhea. My advice is to use natural sweeteners instead, such as honey or dates.
Immediately assuming the worst
People will often complain of bloating and have essentially already diagnosed themselves with SIBO or another super serious condition, only to learn that they’ve scared themselves for no reason. A lot of times, bloating is a symptom of a basic issue, like a food allergy. If you’re experiencing bloating on a regular basis, one tip is to take a food allergy test. Keeping a food journal may also help you pinpoint foods you are sensitive to, which can help cut out the guesswork at the doctor’s office.
Eating too fast
This is another common habit that can lead to feeling bloated. It’s often something many of us do when we’re eating while working at our desks. Eating too fast can cause acid reflux and, in addition, not allow your body to signal to your brain that it is full. Eating slower and chewing food completely before swallowing makes it easier to digest, and will minimize bloating and other digestive discomforts.
Drinking too many caffeinated beverages
There’s nothing wrong with starting your day off with a cup of coffee, but if you continue to refill your mug throughout the day, your gut likely won’t be happy. Too much caffeine can act as a laxative, adding that it’s also acidic, which could cause heartburn in some people. Everything is better in moderation.
How to help better your gut
While the tips below are a good starting point, it is imperative to keep in mind that learning how to support your own unique digestion is a process. It’s also important to remember that it will take some time to fully figure out what works for you.
Eat enough fiber
It’s recommended that men and women receive about 25-30 grams of fiber per day. You can get fiber in your diet from whole foods such as beans, legumes, nuts, seeds, whole grains, fruits, and vegetables.
If you’re not used to consuming these fibrous food items daily, take it slowly. Add in a small amount of these items daily and work your way up. You don’t want to overload your digestive system. Additionally, if you find that you’re specifically having trouble with beans or legumes, feel free to soak these before preparing them to aid digestion even more.
Eat foods that improve digestion
There are several foods that can support digestion for different reasons. If you’re finding yourself having trouble digesting, try incorporating some fruits for digestion and vegetables for digestion into your week and noticing if they help aid digestion.
You can also add some apple cider vinegar to your meals, dressings and marinades to help improve digestion as well. Apple cider vinegar contains acetic acid, which has been shown to help aid digestion in those lacking stomach acid. This may be particularly beneficial for those struggling with acid reflux.
Drink plenty of water
As a general rule of thumb, aiming to consume about half of your body weight in fluid ounces per day is a good place to start. Depending on the amount of physical activity you are participating in, you may need a bit more or less than this number.
Reduce processed foods
Processed foods should play a very small role in your diet to promote optimal digestion. Opt for whole foods that are naturally packed with fiber, vitamins, and minerals as much as you can. From whole-grain varieties to lean protein, nut butter, seeds, fruits, and vegetables, there are so many options out there for you to incorporate.
Eat balanced meals to ease digestion
Whenever your preparing or purchasing a meal, aim to get a combination of protein, healthy fat, starchy carbohydrates, non-starchy carbohydrates, and a flavor factor. This will help to keep you feeling full after meals, energized for your day, and will improve your digestion.
Eat the right amount for your body
Learning to understand your hunger and satiety cues can be exceptionally helpful with this. The more mindful you are with your eating, the better you can nourish your body and nurture your digestion. Sometimes acclimating yourself to your hunger and satiety cues just isn’t as easy as it sounds. However there are ways in which you to do this in a healthy, realistic way.
Identify food intolerances
If you find that your digestion is only disrupted after certain meals or when you eat specific food items, food intolerance may be to blame. A great way to determine whether or not you have a food intolerance is to use a food journal. This will allow you to track your signs and symptoms in accordance with your intake. Over time you’ll be able to find patterns. Once established, you can perform an elimination diet to determine the root cause of your digestion issues.
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Good gut health all goes back to eating lots of fruits, vegetables, nuts, seeds and whole grains, as well as managing your stress. Eating enough fiber and probiotic-rich foods are still important gut health rules to follow. But avoiding these mistakes is crucial too. And when you keep them in mind, you benefit your whole body. After all, everything comes back to gut health.
Extra tips for gut health
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Eat nuts daily, but in moderation. A small handful is enough.
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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.
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Drink water throughout the day. Try adding a lime and a pinch of salt to your water to replenish electrolytes.
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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.
