Did you know your gut can affect more than just your stomach? Its important to understanding the importance of gut health. Since it can affect your mood, emotions, sleep, metabolism, skin and your overall health.
Why is Gut Health Important
The gut is responsible for so much of our physical and emotional health. The following isn’t a complete list, but you will be surprised by how much your gut influences your health.
- Immune system function. About 70% of the immune system is housed in the gut. A healthy gut microbiome is essential for the development and function of immune cells, helping to prevent infections and chronic diseases.
- Mental Health Connection. The gut-brain axis is a two-way communication system between the gut and the brain. Studies have shown that gut bacteria produce neurotransmitters like serotonin and dopamine, which are critical for mood regulation. For instance, about 95% of the body’s serotonin is created in your gut (the happy hormone).
- Chronic disease. Research is showing that an imbalanced gut microbiome is linked to several chronic disease like obesity, diabetes, and heart disease. For example, people with type 2 diabetes have been found to have different gut bacteria compared to healthy individuals. Researchers have connected 90% of all disease with gut health.
- Hormone health. Your gut microbiome plays a huge role in estrogen, insulin, thyroid and cortisol regulation. When we have gut imbalances, we will also have hormone imbalances. So make sure to take a look at your gut first.
- Sleep. The gut microbiome has a huge influence on sleep patterns and quality. Certain gut bacteria can produce substances like GABA and melatonin, which are important for a restful sleep.
- Skin health. There’s a growing body of evidence suggesting a connection between gut health and skin conditions like eczema, acne, and psoriasis. A healthy gut can help manage inflammation, which is key.
Poor Gut Health
These are some things that could be caused by
poor gut health:
- Skin issues (Ezema, psoriasis)
- Weight gain
- Brain fog
- Low energy
- Lack of focus
- Constipation
- Acne
- Gas
- Bloating
This is why it’s so important to keep our guts happy and healthy!
What does it mean to have good Gut Health
A healthy gut doesn’t just mean that you are having bowel movements every day. It means so much more than that! It means less sick days, stable energy, good mood, happy hormones, better sleeps, clear skin, less anxiety, lowered inflammation healthy hair, skin and nails.
How to maintain a Healthy Gut
Foods to support a Healthy Gut
The gut microbiome plays a crucial role in maintaining your body’s overall health and wellness. One of the primary goals of following a “gut healthy diet” is to improve the ratio of “good guy” bacteria (also called probiotics) to the “bad guy” microbes living in your gastrointestinal tract.
How can you increase good bacteria in your gut naturally? By eating more of the best foods that foster the growth of friendly bacteria while supporting overall gut health.
Want to boost your gut health? Let’s examine the components of a healthy gut diet and identify the foods that should be eliminated to promote overall gut health.
Best Foods for Gut Health
The best foods for gut health are typically those that the body can easily recognize and digest. They are rich in beneficial nutrients, enzymes, and phytochemical compounds that contribute to the strength and health of the gut lining that are crucial for proper digestion and a robust immune system function.
The right kinds of foods can also aid in reducing bloating. They also belong in a balanced diet exhibiting food synergy, such as including a variety of whole foods in order to maximize their health benefits.
Here are some of the best foods to include in a gut healthy diet, and that belong on a solid gut healthy grocery list:
Best Foods for Gut Health Grocery List
1. Probiotic foods
Fermented (or cultured) foods can introduce a diverse number of healthy bacteria into your gut. They can include:
- sauerkraut
- yogurt
- kefir
- kimchi
- miso
- kombucha
2. Prebiotic foods
Prebiotics are compounds that the body does not digest; rather, they are metabolized and utilized as fuel by beneficial bacteria in the microbiome for probiotics. Being a source of fiber, they also support healthy bowel transit time, helping to reduce occasional constipation, gas, and bloating. They include:
- raw onions
- raw garlic
- leeks
- asparagus
- jicama
- dandelion greens
- artichokes
- whole grains, ideally fermented like sourdough
3. Bone Broth
Bone broth is made up of amino acids, that help to generally support healthy connective tissues throughout the body, including those in the gut. You can make your own bone broth with animal parts that are often discarded (such as the carcass and bones of a roasted chicken).
4. Vegetables
Veggies are full of antioxidants, fiber and other nutrients that can help fight against free radicals and boost digestive health and help to keep connective tissues in the gut in good shape. Some of the best include:
- dark leafy greens (kale, spinach, collard greens)
- beets
- carrots
- broccoli, cabbage, and cauliflower
- mushrooms
- squashes
5. Fruits
Similar to vegetables, various fruits can supply antioxidants, vitamins C and A, fiber, and other essential nutrients. Fruits are especially rich in polyphenols. These plant compounds present in fruits have been demonstrated in research to aid in boosting the population of beneficial gut bacteria. Good options include:
- strawberries
- blackberries
- blueberries
- cherries
- nectarines
- oranges
- grapefruits
- kiwi
- pomegranates
6. Healthy fats
To effectively absorb fat-soluble vitamins such as D, E, and K, it’s necessary to incorporate fats into your diet. Fats also help regulate your appetite. Great options include:
- grass-fed butter
- coconut oil
- extra virgin olive oil
- avocado
- avocado oil
7. High-quality proteins
Optimal sources of amino acids are crucial for maintaining a healthy gut lining and energizing various bodily functions. Additionally, plant-based protein sources can promote many beneficial gut bacteria. Best protein sources include:
- wild-caught fish
- cage-free eggs
- cultured dairy like Greek yogurt and milk kefir
- grass-fed/pasture-raised/antibiotic-free meat (chicken, turkey, beef, etc.)
- beans and lentils
8. Sprouted nuts and seeds
Soaking and sprouting nuts and seeds can enhance the bioavailability of their nutrients and generally make them easier to digest. They can include:
- almonds
- walnuts
- pumpkin, flax, chia and hemp seeds
9. Herbs, spices and teas
Herbs and spices offer numerous digestive advantages, including bolstering the immune system, promoting the production of saliva and bile, and soothing the stomach. These include:
- turmeric
- ginger
- basil
- oregano
- thyme
10. Sprouted whole grains
Certain whole grains are rich in beta glucan, a type of fiber known to support the growth of healthy gut microbes. Here are some of the best sprouted grains:
- Gluten-free, sprouted oats
- Sprouted rice
- Sprouted grain bread such as Ezekiel
- Sprouted spelt berries
Worst Foods for Gut Health
Now that you’re aware of the gut-friendly foods to include in your diet, it’s important to consider those that are detrimental. To maintain healthy gut flora, it’s advisable to limit or eliminate the following foods, which are considered the worst for gut health:
1. Foods with added sugar
Sugar is present in most packaged snacks, condiments, cereals, and more, including desserts and sugary beverages. Regular consumption of added sugars can lead to an imbalance of yeast and microbes in the gut.
2. Trans fats/hydrogenated fats
Man-made fats are commonly found in various packaged and processed foods, as well as in fast food and fried items. These fats can be difficult to digest and have been recognized for their negative effects on weight and metabolism.
3. Refined Seed Oils (like canola, corn and soybean oils)
Processed vegetable oils are rich in omega-6 fatty acids, which are typically consumed in sufficient amounts by those following a Western diet. Additionally, their chemical composition may change unfavorably when used for cooking. So, remove these oils from your pantry.
4. Pasteurized dairy products
Dairy is a frequent allergen; therefore, if you suspect an intolerance, consider removing it from your diet temporarily or opting for raw, organic dairy, which might be more easily tolerated.
5. Refined grain products
Processed foods containing flour and grains, like cereals, breads, pasta, rolls, and cookies, are often labeled as “empty calories” because they offer minimal nutritional value while being high in calories and sugar.
6. Conventional meat, poultry and eggs
Animals raised in factory farms are often given diets that are not as healthy, which can impact their overall well-being. However, products from grass-fed, pasture-raised, and wild-caught animals can provide higher levels of beneficial nutrients, including omega-3 fatty acids and other healthy fats, compared to their conventionally raised counterparts. I would advise you to consult your healthcare professional prior to starting any new dietary or lifestyle regimen.
Probiotics
Probiotics are a great way to make our guts happy! They are live microorganisms that help keep your gut and body healthy and working well. This good bacterium contributes to the balance of gut bacteria by crowding out the bad bacteria (good vs bad), which supports digestive and immune support.
Some Benefits
- Improved digestion
- Helps bowl movements and prevents bloating
- strengthen the walls of your gut
- Enhanced immune support
- Your body replenishes important electrolytes and nutrients from the food you consume
- Mood regulation
What to look for when buying a Probiotic
A few things to consider would be:
1) Strain Diversity. Look for a probiotic that has at least 14 unique strains to support proper microbiome balance and that the strain is live at use; not just manufactured. When it comes to probiotic strains, not all are created equal. Therefore, it’s important to take a well-researched strain that has been well tested.
2) Avoid Cheap strains in your probiotic. While there are as many as 500 different strains, only a handful have substantial research of supporting health benefits. These ones are 5 top strains that give you the best results. Lactobacillus Gasseri, Lactobacillus Rhamnosus, Lactobacillus Reuteri, Lactobacillus Acidophilus, Bifidobacterium Bifidum.
3) Avoid probiotics that are stored in plastic bottles. Research on probiotics packaged in plastic bottles indicates that such containers may permit excessive moisture ingress, resulting in reduced survival rates of the strains and an overall diminished shelf life. Stop wasting money on probiotics in low-quality plastic bottles that may allow the entry of detrimental elements during storage and transit, jeopardizing the viability of the probiotics upon arrival.
Simple Changes to Support a Health Gut
Now with all this information where do I go from here? Here is a short list of items that can help support your healthy gut:
- LIMIT YOUR SUGAR INTAKE
- CONSIDER HEALTHY FATS
- GET ON A GOOD PROBIOTIC
- EAT FERMENTED FOODS
- HYDRATE
- AVOID TAKING UNNCCESSARY ANTIBIOTICS
- SAY NO TO STRESS (CONTROL YOUR STRESS)
- CUT OUT PROCESSED FOODS
- DRINK BROTHS OR CLEAN COLLAGEN POWDER
- EAT A DIVERSE RANGE OF FOOD
- EAT SLOWLY
- GET QUALITY AND ENOUGH SLEEP
Products to Help you with Gut Health Journey Naturally
- DOTERRA PB RESTORE CAPSULES (TOP 3 FAVORITES)
- DOTERRA PB ASSIST SACHET
- METAPWR ADVANTAGE COLLAGEN (TOP 3 FAVORITES)
- TERRAZYMES
- DOTERRA ELECTROLYTES
- DOTERRA CITRUS OILS
- ADAPTIV CAPSULES (HAVE GABA, AND IS EXTREMELY CALMING) (TOP 3 FAVORITES)
- GREENS
- DIGESTZEN SOFTGELS
ALL THESE PRODUCTS HAVE BEEN TESTED AND HAVE TOP GRADE NATURAL INGREDIENTS
YOU CAN EDIT THESE CARTS
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