Written by Lauren Long
Gut health has been a very popular topic online in the past couple months. I have heard it being talked about more and more.
What is gut health and why is it important?
The gut includes the GI system organs like the stomach, intestines, and colon. It is important when it comes to breaking down the foods we eat and absorbing the nutrients that come from them. The large intestine is highly populated with over 200 species of bacteria, fungi, and viruses that make up what is called the gut microbiome. The bacteria play an important role in breaking down food into nutrients for the body to use. Though some of the bacteria can be harmful, most are beneficial and help create a healthy environment.
The impact of gut health on overall health is still being studied. Studies have shown that gut bacteria needs diversity within the diet and lifestyle. A balanced mix of leafy greens and omega 3 fatty acids have been shown to increase diversity. Eating foods that provide prebiotics and probiotics is also important when it comes to maintaining a healthy gut microbiome.
Prebiotics vs Probiotics:
Prebiotics are a form of fiber that help feed the bacteria in the gut. They help to create nutrients for the cells in the colon, making the digestive system a healthier environment. Prebiotics can be found in foods such as greens, bananas, and whole grains.
Probiotics are foods and other supplements that contain live microorganisms that improve the good bacteria in the body. Probiotics can be found in foods like yogurt and some fermented foods like sauerkraut.
How nutrition impacts gut health:
What you eat impacts your gut bacteria. Eating a range of fruits and vegetables, legumes, nuts, and whole grains can help maintain a more healthy gut microbiome. These foods will help to provide the gut with prebiotics and feed the bacteria already existing in the gut.
Fiber is very important for gut health and can help normalize bowel movements. There are two types of dietary fiber: soluble and insoluble.
Soluble fiber dissolves in water and can be found in foods like oats, apples, beans, and citrus fruits. Insoluble fiber aids in the movement of material through the digestive tract. It does not dissolve in water and moves through the digestive system unchanged. Insoluble fiber is a big supporter of bowel health, and can be found in foods like vegetables, potatoes, green beans, and whole wheat flour.
Water also benefits gut health. It helps with the breakdown of food as well as absorbing nutrients. Drinking plenty of water has been associated with increased gut microbiome diversity.
Additionally, exercise has been shown to promote the good bacteria in the gut. It does so by reducing stress. Stress can not only disrupt the gut microbiome, but the health of the immune system.
Gut health and the microbiome are still being researched, and it is important to point out that there is no single quick fix to achieve good gut health, but rather many small things that all have an impact.
Resources used:
https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health#