Ways to Improve Gut Health

The gut microbiome has been implicated in several disease processes and has been found to play a role in numerous bodily functions through the gut-brain axis. Therefore, it is vital to maintain a healthy gut. Simple ways to improve the gut microbiome include:

1. Consume a diverse diet that is abundant in whole, nutrient-rich food and antioxidants. A mixed diet with a variety of food can help improve gut health.

2. Adopt a Mediterranean diet lifestyle. The Mediterranean diet places an emphasis on consuming leafy vegetables, fruits, beans, legumes and fermented foods such as yogurt. Avoiding processed foods, unhealthy fats and refined carbohydrates is another vital component of the diet. Several studies suggest that the Mediterranean diet may reduce risk of Alzheimer’s disease, heart disease, stroke, cognitive decline, weight gain, Type 2 diabetes, and rheumatoid arthritis.

3. Choosing fermented foods. Fermentation is a process in which sugar is broken down via bacteria and yeast. Fermented foods such as yogurt, kimchi, kefir, and tempeh can improve the microbiome. These foods enhance beneficial bacteria in the gut and are associated with better digestion, increased immunity and weight loss.

4. Supplement with prebiotics. Prebiotics are a natural source of fiber that can be found in vegetables and fruits. However, they are available as a source of supplementation. They are a form of dietary fiber that act as a source of nutrition for the beneficial bacteria in the gut. Additionally, short chain fatty acids are produced which act as nutrients for colon cells.

5. Increase probiotics consumption. Probiotics are live microorganisms that can be found in fermented foods or supplementation. They promote a healthy balance of gut bacteria and have been linked to weight loss, improved digestive health and immune function. Other benefits include preventing diarrhea, improving mood, reduction of certain allergies, and decreased bloating.

References

Brown, M. J. (2016, August 23). 8 health benefits of probiotics. Healthline. Retrieved October 2, 2022, from https://www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_10v

Link, R. (2017, October 18). 8 fermented foods and drinks you should try, from kefir to Kimchi. Healthline. Retrieved October 2, 2022, from https://www.healthline.com/nutrition/8-fermented-foods

Semeco, A. (2021, May 11). 19 prebiotic foods you should eat. Healthline. Retrieved October 2, 2022, from https://www.healthline.com/nutrition/19-best-prebiotic-foods

Sheryl Huggins Salomon and Moira Lawler, Migala, J., Rapaport, L., Majsiak, B., Upham, B., Kwan, N., Rauf, D., & Lee, K. (n.d.). 8 scientific health benefits of the Mediterranean diet. EverydayHealth.com. Retrieved October 2, 2022, from https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/