The health of your gut is a hot topic these days, and with good reason!
Your gut is the central hub of your body, responsible for the digestion of food and absorption of nutrients. With a healthy gut you are balanced in nutrients and bacteria, and are able to eliminate properly, avoid sickness, maintain energy and mood, and sleep well. Everything is able to work exactly as it should.
Dr. Gwee explains it well: “Your gut is used as both a channel for nutrients and a barrier from harmful germs and toxins”.
But what happens when the health of your gut is compromised? It’s important to understand what an unhealthy gut so you can understand how to heal it.
WHAT IS AN UNHEALTHY GUT
An unhealthy gut is when your gut bacteria becomes imbalanced, or the lining of your gut becomes compromised. When this happens, digestion is impaired, nutrients are not absorbed, and pathogens begin to permeate the gut lining.
This results in many symptoms, some you may already suffer from, such as:
- Bloating + gas
- Food sensitivities
- Moodiness, anxiety, or depression
- Brain fog or memory problems
- Fatigue or insomnia
- Thyroid issues
- Weak immune system
- Stiffness or joint pain
- Headaches or migraines
- Constipation or diarrhea
- Hair loss or brittle nails
- Acne or other skin issues
- Autoimmune diseases
- Hormonal imbalance or PCOS
- Weight gain or weight loss
- B12 deficiency
Now your gut is also considered your second brain. Taking care of it is important because it’s responsible for producing serotonin (the happy hormone!), regulating the hormones leptin and ghrelin in your brain (controlling hunger and satiety), and over 70% of your immune system is found there too. Plus, so many more reasons I could get into!
WHY YOUR GUT IS UNHEALTHY
You may be wondering how your gut could get unhealthy in the first place, and there are several possible causes. Here are a few of the most common:
- Standard American Diet (processed foods, refined flours and sugars, etc.)
- Antibiotics and Birth Control Pills
- Food Intolerance or Allergies
- Chronic Stress
- Poor Sleep Habits
5 FOODS TO NOURISH YOUR GUT
While we’ve established that an unhealthy gut needs to be healed, figuring out how to do that can be super overwhelming. And no, you can’t just pop a drug store probiotic and make it all go away. But here are some foods you can eat to improve your gut health:
1. Kimchi or Miso
Fermented foods can be a great source of live microorganisms, which affect your gut similarly to probiotics. This can help improve immunity, reduce symptoms, reverse food sensitivities, and aid in weight management.
2. Broccoli
Cruciferous vegetables contain glucosinolates, a sulfur-containing compound that helps to feed gut bacteria when metabolized, improving bacteria balance. They also help to lower inflammation, an integral part in gut health and healing.
3. Blueberries
Antioxidants, specifically polyphenols, may help promote the growth of healthy bacteria due to their prebiotic functions. They may also play a key role in reducing inflammation because of their ability to counter the impact of stress on the body.
4. Bone Broth
This traditional broth is a gold mine for nutrients. It contains amino acids, minerals, collagen, glycine, glutamine and so many other necessary nutrients for healing the lining of the gut. Learn how to make it here.
5. Wild Salmon
Studies are beginning to show the significant impact that omega 3’s can have on your gut health. Not only are they known for reducing inflammation, but they also may act as a prebiotic to promote balanced gut health – making them a fantastic addition to your gut healing diet.
6. Elimination Diet
While not one specific food, this is the way I fast track my clients to improved gut health. In fairness, not all elimination diets are created equal – that’s why I developed mine specifically with gut health in mind.
The reason why I love doing elimination diets for gut healing is that when you reduce inflammation and allow the gut to rest, your body is able to react with appropriate signals – allowing you to more accurately pinpoint the root cause while you reduce symptoms. All this in just four weeks!
Plus, when you pair an elimination diet with an IgG Food Sensitivity test you’ve got everything you need to make quick and effective headway on improving your gut health. Seriously – it’s the fast track to better gut health!
If you’re struggling with gut health issues and would like to work with me, get tested, or begin an elimination diet – book in a consultation and let’s get you started.
