LiifeHabit: Look After Your Gut
Overview: Keeping your gut healthy is an important habit that helps support your digestive system and the tiny organisms living in it. The gut, often called the “second brain,” is home to trillions of microorganisms, known as the gut microbiome. These microorganisms help with things like breaking down food, absorbing nutrients, and supporting your immune system. A healthy gut microbiome is key to staying healthy and feeling good.
Benefits: Scientists are discovering how much people’s health is connected to the gut, and studies have shown astonishing results. A healthy, and balanced gut microbiome is linked to:
- Better digestion;
- Improved nutrient absorption;
- Stronger immune function;
- Better metabolism (your body can process food more easily);
- Lower risk of chronic diseases like obesity, diabetes, and heart disease.
Research also shows that gut health affects mental health through something called the “gut-brain axis.” For example, when gut bacteria are out of balance, it may lead to anxiety or depression. However, if you have a healthy gut, this can improve your mood and brain function.
LiifeHabit Guide
Look After Your Gut
- Step #1 – Eat Enough Fiber: The FDA says you should eat between 28 and 40 grams of fiber every day, but most Americans only eat about 15 grams. To keep your gut healthy, scientists recommend aiming for around 50 grams of fiber each day. This might seem challenging, so here are some tips to help you reach that goal:
- Step #2 – Introduce More Fiber Slowly to Avoid Bloating: Fiber is what the healthy bacteria in your gut feed on. If you haven’t been eating enough fiber for a long time, you might not have enough good bacteria to break down the extra fiber in your diet. This can cause bloating and cramps. Change your diet slowly to give your gut time to adjust.
- Step #3 – Add Probiotic Foods to Your Diet: Probiotic foods contain live beneficial bacteria that help with gut health and digestion. Examples include yogurt, kefir, sauerkraut, kimchi, and miso. If you don’t eat these foods, consider taking a good probiotic supplement.
- Step #4 – Practice Basic Good Health: Taking care of your gut requires a well-rounded approach because all areas of health affect it. This includes exercising, eating a balanced diet, drinking enough water, limiting alcohol, getting enough sleep, and managing stress. Basically, taking care of yourself will help keep the good bacteria in your gut healthy.
- Step #5 – Count Your Veggies, Not Calories: Instead of counting how many calories you eat in a day, try tracking your vegetables! Aim to eat 30 or more different types of plants and veggies each week. This will naturally help you swap out high-calorie foods for fiber-rich meals.
*Prebiotics are special types of fiber found in some foods that your body can’t digest. They act like food for the good bacteria in your gut, helping to keep your microbiome healthy and improve your digestion.
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