The human gut is very complex and has a huge impact on whole-body health. Feeding your body nourishing food and eating mindfully can help support a healthy and happy gut!
About Gut Health…
Food that we ingest passes through the gastrointestinal system which starts at the mouth, goes down the esophagus (aka throat), makes its way through the stomach, travels through the GI highway known as the intestines and exits through the rectum. The primary function of the small intestine is to absorb nutrients from the food that has been eaten and to send those nutrients to the rest of the body via the bloodstream. The small intestine carries a number of beneficial bacteria and the large intestine holds up too 99% of good bacteria. Once food passes through all 22 feet of the small intestine, it then passes through the large intestine. In comparison to the small intestine, it is not as long and is about 6 feet in length. The large intestine takes on what the small intestine leaves behind and slowly moves the remaining waste down for elimination and simultaneously absorbs water. This is the part of digestion where fiber plays a vital role in passing waste comfortably and can help reduce constipation! Research has shown that gut health and brain health are directly correlated and can contribute to certain neurological and psychiatric diseases such as Alzheimer’s, mood disorders, autism, and Parkinson’s disease. With that being said, you can only imagine the work our gut goes through daily. It is essential to keep the gut healthy and running at 100% because the outcomes and interactions can play a significant role in our brain health.
Good Gut Bacteria
“Initial research suggests certain bacteria in your gut can prevent and treat many common diseases” (Harvard Health)
What are prebiotics and probiotics and what role do they play in maintaining a healthy gut? Prebiotics and probiotics are what is called “healthy bacteria” that live in our intestinal tract. Prebiotics and probiotics support the gut in different ways but work together synergistically. Prebiotics serve as food for probiotics and work to optimize healthy digestion of food in the gut. Unlike the bacteria that make us sick, these bacteria promote health and without them, our health can be compromised. According to a study done by the Annals Of The New York Academy Of Sciences in 2017, their research states that there is a communication pathway between the gut and the central nervous system. They also claim that the gut-brain barrier is responsible for inflammation of neurons in the brain, thus causing diseases of the nervous system and activation of stress leading to anxiety. So why is it essential to incorporate prebiotics and probiotics to your diet? Some research shows that prebiotic can improve the digestibility of food.
In comparison to prebiotics, probiotics have more research available with more data to review. Many researchers have found that probiotic foods or supplements have shown a decrease in depression and improved overall mental status. Considering that prebiotics & probiotics are bacteria, there are thousands of different strains that have many different benefits. Some have been researched to be beneficial for specific GI disorders, but a consultation with your doctor or registered dietitian is recommended before utilizing a probiotic as a form of treatment.
Foods To Support a Healthy Gut
You can obtain your prebiotics/probiotics from natural foods because they are found in many fruits, vegetables, and whole grains. Getting healthy bacteria from food should always be the first option because natural foods also provide vitamins, minerals, nutrients, and calories. You get more bang for your buck when you eat your pre and probiotics but if you can not get sufficient amounts from the food you may consider a supplementation.
Below are some options of food for you to choose from and start adding to your diet.
Prebiotics
Garlic
Onions
Chickpeas
Lentils
Bananas
Probiotics
Kombucha
Kimchi
Sauerkraut
Fermented Foods
Alongside with eating or taking a prebiotic/probiotic, it is essential to be mindful of the types of foods you feed and nourish your body with. One important fact to acknowledge is that everybody is different. Some people may be suffering from chronic diseases such as type 2 diabetes, cardiovascular disease, hyper/hypothyroidism, obesity, or food intolerances such as celiac disease. It’s crucial to consult with a clinician to help determine the right healing pathway for you.
Steps To Support a Healthy Gut
Food Journal
- Keeping a food journal for a week can help you reflect on what you ate, how it made you feel physically and emotionally, and if you need to make any changes to what you are eating.
2. Mindful Eating
- Mindful eating is a new concept but can play a significant role in maintaining a healthy gut.
- You may want to pay attention to how much you eat in one sitting as overeating makes your gut work harder to digest a high volume of food at once.
- Are you chewing sufficiently or swallowing your food with little to no bites?
3. Balance
- Logging the foods you have eaten can help you review what type of foods you have incorporated into your diet and determine what food groups or food items are lacking.
Feeding your body nourishing food and eating mindfully can help support a healthy and happy gut! Although some research is inconclusive, there is enough data to show that there is a positive correlation between the microbiota of the gut and the function of the brain. With our brain being the engine to our body, we should fuel the brain to maintain its health and continue to pass on the energy the body needs to function.
The content of this article should not be considered a substitute for professional medical expertise or treatment. This website is not intended to be a substitute for the advice of a physician, certified dietitian or other licensed professional. Always consult with your primary care provider before starting a new diet or introducing new foods.
