GUT HEALTH & OUR NUTRITION: OVERCOMING TRENDS AND FUELING A HEALTHY GUT MICROBIOME
Gut health refers to the wellbeing of our gastrointestinal system, which includes the stomach, intestines, and the gut microbiome. The gut microbiome is made up of the trillions of bacteria, viruses, and fungi that reside in our digestive system. Emerging research shows the gut microbiome impacts many aspects of our health, including our immune system, vitamin synthesis, inflammation, central nervous system, and more.
However, gut health is a relatively new area of study so there is still much to learn!
Some of the drivers of our microbiome composition are age, diet, lifestyle. But that’s not all — how we were born (vaginal birth vs cesarean) impacts our microbiome, as does where we live, our stress levels, medications we take, how we were fed as an infant, and even where we travel.
When it comes to the topic of gut health, it’s easy for it to sound like a trend or a fad. In reality, the research around gut health and the health of the gut microbiome is just in its infancy. We are continually learning about how our diet impacts our microbiome, and how this impacts how we feel, our weight, disease risk, and more. We’re also learning that we don’t know what a healthy microbiome is because it is so varied, and that there is so much more to learn.
Due to social media and an overwhelm of products touting superior gut health, we also get a lot of things wrong…
This fascinating emerging research gets swept up, hyped up, and canned into flashy marketing and leaves us confused.
Where We Go Wrong With Gut Health
There is so much hype and marketing around unproven claims that certain diets, probiotics or cleanses can dramatically improve gut health. However, evidence is still limited and many of these claims may not be completely accurate. There is also no definitive "healthy gut microbiome." Differences in gut bacteria across populations and geographies make standard definitions difficult, so claims that there is one way to have a healthy gut microbiome just don’t make sense.
Conflicting dietary advice also skews our understanding of our gut health. There is a lot of arguing over the best diet for optimal gut health. A lot of popular diet trends we see - like keto, paleo, Mediterranean, etc. claim gut benefits but take different approaches.
The gut health buzz has led to an overwhelm of commercial products and services aiming to capitalize on consumer interest. This includes supplements, fad diets, testing services, and the commercialization of normal everyday products, foods, and drinks to sell them as solutions to gut health issues.
In my personal opinion, one of the most harmful issues is the incorrect idea that gut health means weight loss when it just doesn't at all. There is a lot of messaging misconstruing that improving gut health equates to minimizing bloating and nothing beyond that. Gut health is not the same as weight loss, or food intolerance, or reducing belly fat, or “beating the bloat!” It’s supporting a healthy microbiome, and this podcast episode digs into how we can do that through our nutrition.
Online influencers and "gut health gurus" often provide advice despite no medical qualifications. Their suggestions for quick gut "hacks" via supplements, cleanses, or specific foods are not backed by strong evidence. It's best to consult registered dietitians, gastroenterologists, and other medical professionals for reliable gut health guidance.
how to actually support our gut healtH
Eat a lot of fiber rich foods. Period. We’re talking whole grains, fruits, vegetables, legumes, and nuts. Fiber essentially nourishes our gut bacteria. The bacteria ferment fiber and produce short chain fatty acids that have been associated with various health benefits.
Pay attention to prebiotics and probiotics. Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. Foods like yogurt, kefir, sauerkraut, kimchi, miso, and other fermented foods contain beneficial bacteria that can contribute to a healthy gut microbiome. It’s hard to know which supplements are beneficial vs. which just have fancy marketing. One big advancement happening in the realm of gut health is a lot of evolution in research around which strains are beneficial for certain conditions!
Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria. Foods like garlic, onions, leeks, asparagus, and bananas are examples of prebiotic-rich foods that can promote the growth of beneficial bacteria.
Prebiotics are like fertilizer for the good bacteria in your gut, and probiotics introduce beneficial live cultures.Prioritize food diversity. Consuming a diverse range of foods can lead to a more diverse gut microbiome, which is generally associated with better gut health. Incorporating a variety of plant-based foods, lean proteins, and healthy fats can help promote microbial diversity.
Monitor alcohol intake. Excessive alcohol consumption can disrupt the gut microbiome and negatively affect gut health. Moderation is key if you choose to consume alcohol.
Stay hydrated. Water itself doesn't directly impact the gut microbiome in the same way that certain foods or drinks do, but it helps create an environment where the gut is functioning well. It aids in digestion and absorption, transport of nutrients, consistency in bowel movements, and general GI health.
Outside of our intake, the lifestyle factors that influence our gut are the same that promote our overall health - managing stress, movement, prioritizing sleep.
Dive deeper into the topic of gut health - including more on leaky gut, the reality of probiotics, and how we can become educated consumers - by giving the full podcast episode a listen.