Gut Health is a term used to describe the normal functioning of the gastrointestinal (GI) tract, including effective digestion and absorption of food, absence of GI diseases, balance of the intestinal microbiota, and good immune status. It is a complex process that involves a number of factors.
Various lifestyle and nutritional strategies have been shown to support gut health. These include smoking cessation, regular exercise, maintenance of normal body weight, limiting alcohol consumption, avoidance of nonsteroidal anti-inflammatory drugs (NSAIDs) and control of stress.
Eating a diet rich in plant-based foods helps support a healthy and balanced microbial population in the gut, research suggests. Eat plenty of fruits, vegetables, legumes and whole grains. Adding fermented foods like kimchi, sauerkraut and kefir can also be beneficial.
Probiotics can help improve gut health by promoting the growth of good bacteria in the digestive system. They can be taken in the form of probiotic supplements or ingested in foods such as yogurt, kombucha and kefir.
Fiber is another important nutrient that can help promote a healthy microbial population in the gut. It is found naturally in vegetables and fruits, as well as a variety of legumes and nuts.
Eliminating inflammatory foods such as refined sugar, processed fats and high-fat dairy can help maintain a healthy digestive system. If you are suffering from food intolerances, eliminating these triggers can help reduce symptoms such as cramping, nausea or acid reflux.
The most important way to ensure a healthy and balanced microbial population is to avoid consuming unhealthy and inflammatory foods. Limiting ultra-processed foods, avoiding fried and fatty foods and reducing alcohol intake are all helpful ways to optimize your microbial population.
