Essential Nutrition to Heal Your Gut
Maintaining a healthy gut is the foundation of your overall wellness.
Your gut microbiome affects not only your digestive health, but also your hormone balance, immune system, mental health, energy levels, and so much more.
One of the best ways to support your gut is through nutrition.
And here are the most essential nutritional steps you should be taking to boost your gut health.
1. FIBER
Sufficient fiber is crucial for maintaining a healthy digestive system. It enhances gut motility and promotes regularity, which is necessary for your body to expel toxins and waste products.
High fiber intake is also associated with lower levels of C-reactive protein, a marker of inflammation. Studies show that fiber can help regulate your blood sugar levels and lower cholesterol, both contributing to better metabolic health.
It’s important to keep in mind that eating more diverse fiber sources will support a more diverse microbiome, which is key to a balanced gut.
Sources:
Whole grains (brown rice, oats, quinoa)
Fruits (apples, berries, pears)
Vegetables (broccoli, carrots, spinach)
Legumes (beans, lentils, chickpeas)
2. PROBIOTICS
Probiotics are live beneficial bacteria that are essential for a balanced gut microbiome. They support everything from digestion to hormones and immunity. Studies even show that they play a role in mental health by producing neurotransmitters linked to mood regulation, like serotonin.
Regular consumption of probiotics, especially through whole and fermented food sources, can help maintain an optimal gut pH. This will inhibit the growth of harmful bacteria in your gut and promote overall balance.
Boosting your probiotic intake is especially important for maintaining a balanced gut microbiome after disturbances, like antibiotic use.
Sources:
Yogurt (with live and active cultures)
Sauerkraut
Kimchi
Miso
3. PREBIOTICS
Prebiotics are non-digestible fibers that feed the beneficial bacteria in your gut. In doing so, they help probiotics thrive and maintain a balanced gut environment.
As an example, prebiotics have been shown in studies to increase the populations of beneficial bacteria (like Bifidobacteria and Lactobacillus), which can crowd out harmful pathogens.
Overall, prebiotics support your gut barrier, reduce inflammation, improve nutrient absorption, and provide protection against infections.
Sources:
Garlic
Onions
Asparagus
Bananas
4. HYDRATION
Staying well-hydrated is crucial for healthy digestion and overall gut function. Water helps break down food, making it easier for nutrients to be absorbed by your body. It also aids in maintaining the mucosal lining of your intestines, which protects against harmful bacteria.
When you’re well-hydrated, you’re less likely to experience digestive discomfort, such as bloating, gas, and constipation.
Proper hydration also supports your kidneys in filtering out waste products, reducing the strain on your digestive system.
Sources:
Start your day with a glass of water
Drink at least 8 glasses of water daily
Include herbal teas and broths
Eat water-rich fruits and veggies
5. OMEGA-3 FATTY ACIDS
Omega-3 fatty acids have powerful anti-inflammatory properties that can benefit gut health by reducing inflammation in your digestive tract.
On top of that, omega-3s support the integrity of the gut lining, preventing leaky gut syndrome, where toxins and bacteria pass through the intestinal wall into the bloodstream. This can potentially cause systemic inflammation and autoimmune conditions.
Omega-3s also play a role in overall brain health, which is closely connected to gut health through the gut-brain axis, influencing your mood and cognitive function.
Sources:
Fatty fish (salmon, mackerel, sardines)
Chia seeds
Flaxseeds
Walnuts
Summary
Healing your gut health through nutrition involves incorporating a variety of gut-friendly foods (and drinks) into your diet.
By including fiber, probiotics, prebiotics, staying hydrated, and consuming omega-3 fatty acids, you can support and improve your digestive health.
A balanced and varied diet is key to a healthy gut — and overall wellness!
As a holistic practitioner and health coach, I can support you in investigating and correcting your gut health.
First, we’ll identify any root imbalances using a health assessment and functional lab testing. Some of the areas I assess (depending on your individual case) include gut microbiome health, metabolism, hormone imbalances, nutritional deficiencies, and toxin exposure.
Then, we'll design your customized holistic health plan that will be tailored to your unique needs and work together to restore balance in your mind and body.
