Recently, maintaining one’s gut health has become popular on social media apps such as TikTok. It seems every few months there is a new health trend that people claim will take away your boating, give you energy, and help you drop weight, but how are you supposed to determine if these trends will really be helpful or not? Well, I am here to tell you the basics of keeping your gut healthy.
First, why is it even important to be mindful of the health of your gut? UC Davis Health advises that in order to receive the nutrients we need to survive, the digestive system must first break down the food we eat so it can enter the bloodstream.
A healthy digestive system contains healthy bacteria and immune cells that fight against diseases. The digestive system also communicates with the brain through hormones and nerves which means when the gut is healthy, our mental health is better as is our overall well being.
So, how do you know if your gut is in need of some TLC? If you are experiencing constant bloating, diarrhea, abdominal pain, nausea and heartburn. Other symptoms people might not think of is constantly craving sugar or having a “sweet tooth” and experiencing mood swings and/or energy levels.
1. Avoid processed foods.
To begin, one of the first steps you should take when trying to improve your gut health is to avoid processed foods. The Laborer’s Health and Safety Fund shares that processed foods contain tons of sugar, sodium, and saturated fats.
While these ingredients may make the food taste better, they can lead to a myriad of health problems such as an increased risk for cancer.
They also lack the nutritional value that our body requires. When food is heavily processed it strips it of the basic nutrients, which then requires the food to be refortified with vitamins and minerals.
2. High fiber diet is key.
As you are eliminating processed foods from your diet, you will need to add more whole foods to replace them. When doing this, make sure to include highly fibrous foods such as whole wheat, barley, chickpeas, edamame, lentils and split peas, berries, pears, and artichoke hearts. According to registered dietician Anna Taylor, RD, fiber is found in plants.
When fiber is broken down in our digestive system it creates short fatty acid chains that lower the pH of the colon which in turn determines the bacteria that can survive there. If the pH is off, then that gives harmful bacteria a chance to thrive.
Contrary to popular belief juicing is not as good for you as the health and fitness world wants you to believe. When you juice a fruit or vegetable you remove the fiber that your body needs and just leave the sugar behind.
Beware though, high fiber foods cause an increase in flatulence and bloating. It is best to gradually add fiber into your diet and drink lots of water as your body will need time to adjust.
3. Olive oil is the best!
Olive oil has been a staple in many cultures around the world for centuries, but most commonly in the Mediterranean diet. This diet is considered one of the healthiest in the world as it cuts the risk of heart disease and stroke. Olive oil is deemed one of the main contributors to this.
There are tons of options in the grocery store when it comes to oil, but when it comes down to it, olive oil is the best option. Harvard Health states that olive oil is 75% monounsaturated fatty acids. These monounsaturated fatty acids are great for lowering cholesterol. This happens because of its anti-inflammatory and antioxidant properties.
4. Eat fermented foods.
When people think about maintaining the microbiome in their gut, they think of taking probiotics. While this method can be helpful, probiotics are considered supplements therefore they are not regulated by the FDA. This means that while there are good options out there, there are also a lot of ones that are just trying to make money off you.
One of the best ways of getting good bacteria into your digestive system according to Harvard Health is to eat fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir. Due to the way they are aged, they contain tons of healthy bacteria that aid in digestion.
These points are all just the tip of the iceberg for anyone trying to increase the health of their digestive system. Anyone with medical conditions or food sensitivities should do research to see how certain changes to their diet will affect them. Also, when making changes to your diet and lifestyle, it is best to do it gradually in order to give your body time to adjust.
There are so many other ways to further improve the overall health of your gut. Share your tips and tricks with us @HerCampusSJSU!