8 Ways to Improve Gut Health

Intestinal health isn’t exactly casual dinner table conversation — but maybe it should be. Because a healthy gut not only helps digestion, it supports brain function, weight management, mental state, and even cancer prevention. The gut is the epicenter for so much of our well-being, it really does deserve a seat at the table. So to help get the conversation started — we’ve put together a list of 8 simple ways you can start caring for your gut health today.

1. INCORPORATE MORE ANTI-INFLAMMATORY FOODS

Turmeric, broccoli, kale, brussels sprouts, cabbage, cinnamon, tomatoes, nuts, extra virgin olive oil, berries — these foods are all high in natural antioxidants and have been shown to help protect against gut inflammation.

2. DITCH THE REFINED OILS

Canola, corn, vegetable oil — these are the most commonly-used oils, and are often the most highly processed. Another reason to stay away from these oils is that they are high in omega-6 fatty acids, which have been linked to increased inflammation in the gut.

3. GO FOR THE OMEGA-3 FATTY ACIDS

Start to incorporate more foods rich in Omega 3’s — like avocado, walnuts, flax seed, flax oil, olives, extra virgin olive oil, avocado oil, walnuts, seaweed, algae, chia seeds, hemp seeds, hemp oil, edamame, kidney beans — which have been shown to foster bacterial diversity in the gut, promoting better overall health.

4. GET FERMENTED FOODS

Kimchi, sauerkraut, kombucha, fermented beets — these foods contain beneficial bacteria that strengthen and support the bacteria and microorganisms that live in your digestive tract.

5. DITCH ADDED SUGARS

Did you know that 60% of all packaged goods in grocery stores contain added sugar? Sugar leads to gut inflammation, which then impairs the diversity and function of gut bacteria. Artificial sweeteners aren’t any better. A study from the FDA found that artificial sweeteners are toxic to digestive gut bacteria, and can adversely affect gut microbial activity- which causes health issues from cancer to diabetes.

6. AVOID FOODS HIGH IN SATURATED FATS

Research has shown that a diet high in saturated fats reduced the number of “good” gut bacteria, while increasing the amount of “unhelpful” bacteria. This inflammation can lead to a bevy of digestive issues, from bloating to colitis.

7. FOCUS ON MEDITATION & MINDFULNESS

As if you needed another reason to mitigate stress — researchers found that stress may cause a decrease in blood flow and oxygen to the stomach, which can lead to an imbalance of gut bacteria, which can exacerbate GI disorders like irritable bowel syndrome and inflammatory bowel disease.

8. EXERCISE

This one may seem obvious for maintaining your cardiovascular health. But regular exercise also helps reduce inflammation and enrich the diversity of our gut bacteria.