WHAT IS THE GUT MICROBIOME AND WHY IT’S IMPORTANT

The health of the digestive system significantly impacts the health of the whole body, in large part due to the trillions of bacteria residing there to help break down our food, fight pathogens, enhance our immune system, and control our metabolism. The trillions of bacteria and microorganisms in our digestive tract are known as the microbiome, a term that I’m sure you’ve heard quite a few times (and for good reason!). Our gut microbiome is essential for digestion, immune function, mood, and more. 

HOW TO KNOW IF YOUR GUT MICROBIOME NEEDS SOME WORK 

When the gut microbiome needs some work, you will feel it! Likely your digestion will be off, you may find yourself getting sick more frequently, you may be more irritable or fatigued, your skin may break out, the list goes on (more on this here)!

 To help support the gut, the root cause of imbalance in the gut microbiome or even disruptions in the gut lining needs to be addressed. Protocols will vary depending on the root cause and the individual. 

However, we put together a list of 10 things you can do to help support your gut microbiome. At the end of the day, many of them come down to nourishing your gut (and body) with beneficial bacteria and various nutrients that have healing effects. 

10 TIPS FOR REBUILDING THE GUT MICROBIOME 

1. Eat a diverse diet (range of fruits, veggies, grains, etc.)

When it comes to gut health, the more variety, the better. By variety, I mean incorporating various fruits, vegetables, nuts/seeds, legumes, grains, proteins, etc., into your diet as possible. A good way of doing this is eating seasonally, which will ensure fresh produce and help you rotate produce in and out. Another way to get a variety of foods is to opt for mixed greens, nut mixes, soups, and other dishes/prepared foods that are likely to include many different foods and nutrients. 

One rule of thumb is to eat the rainbow; meaning eat as many different colors as possible (and no, not the artificial ones!). Plant-based foods are the richest sources of antioxidants (molecules in your body that help to protect your cells and DNA from damage by neutralizing molecules in your body known as free radicals). The coolest thing about antioxidants is that the plant’s color actually tells us what specific antioxidants are in that food and therefore tells us their role and benefit in the body. Additionally, a colorful diet ensures you get a wide range of vitamins, minerals, and compounds like fiber that fuel and support the gut. 

2. Address and limit foods you are allergic/sensitive to

Figuring out and eliminating foods to which you are allergic or sensitive can drastically affect your gut health. If you are consuming foods your body does not respond to well, of course, it cannot function optimally! Some foods seem to be more problematic than others. For example, dairy is often hard to digest, given many of us lack the enzyme lactase to break down its protein lactose. Another common one is gluten, which can be inflammatory and challenging to digest, resulting in constipation or diarrhea depending on the person. Note that the foods one can tolerate vary widely! For some, dairy and gluten are a breeze, and for others, not so much. 

We recommend keeping a food diary –  writing down everything you eat and drink for a few days during the week and the weekend and how you feel (think: digestion, energy, skin, and any other adverse reactions). By doing so, you may be able to pinpoint which foods are giving you trouble. 

Note that if you are reacting to many foods, it is likely indicative of a deeper issue and warrants working with a dietitian like us! 

3. Focus on the gut lining

The gut lining is SO important. The intestines are lined with epithelial cells that are linked together tightly by tight junction proteins. Tight junctions play a key role in that they act as gatekeepers, only allowing certain nutrients to enter the bloodstream (think: vitamins and minerals). However, in some cases (think: chronic stress, bacterial imbalance, toxic exposure), little openings can form between these tight junctions enabling substances like food particles, toxins, and bacteria to enter your bloodstream. This phenomenon may be referred to as leaky gut or intestinal permeability, often triggering the immune system. This may result in food sensitivities, nutrient malabsorption, inflammatory conditions, disturbances in skin, mood, cognition, overall digestive distress, and more. 

The key here is addressing the underlying cause but then layering in foods and nutrients to help rebuild the gut lining. Some of our favorite foods and nutrients include: 

• Glutamine 
• Collagen 
• Omega 3’s 
• Pre and Probiotics
• Bone Broth 

Keep in mind these foods/nutrients are beneficial to incorporate in your diet regardless of if you have a leaky gut or not, as they help keep the gut lining strong and healthy!

4. Feed the gut bacteria! 

Given the health of your gut microbiome is dictated by the presence of and proportion of beneficial and opportunistic bacteria, it is key we feed the gut bacteria. We do this by consuming prebiotics (non-digestible fibers that feed the beneficial bacteria). Prebiotics are

found in various fruits, vegetables, and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and can also be taken in powder form (think: sun fiber). 

5. Replenish the gut bacteria (probiotics!)

Now that we have covered prebiotics let’s get into the importance of probiotics. Probiotics are a combination of live beneficial bacteria and/or yeast that reside in your body.  By taking probiotics, you are essentially recolonizing your gut with many new good bacteria that help to balance the bacteria in your microbiome to help keep it happy, resulting in you feeling better. 

Probiotics are found in fermented foods as well as in supplement form. Read here to learn about foods rich in probiotics and what to look for in a probiotic. 

6. Focus on reducing inflammation (diet, lifestyle, supplements)

Several things can trigger excessive inflammation in the gut (and likely body) (think: processed foods, low-quality oils, little diversity, under/overeating, alcohol consumption, food allergies and intolerances, gut dysbiosis, chronic stress, poor quality sleep, etc.). To reduce inflammation, we use anti-inflammatory foods and supplements, address lifestyle, and focus on the root cause of inflammation – read about this here! Remember, if the gut is inflamed, overall gut health is impacted, impacted digestion, nutrient absorption, metabolism, and more! 

7.  Eat healthy fat and fiber

Consuming healthy fats and fiber is key for gut health. Healthy fats are rich in omega 3’s, which you guessed are anti-inflammatory! Fiber, on the other hand, is critical for digestion (among numerous other health benefits) and comes in two forms: insoluble vs. soluble fiber. Each form has its unique properties. Insoluble fiber helps move food waste through the GI tract, promoting regularity and aiding in detoxification. In contrast, soluble fiber feeds the gut microbiome.  Foods containing fiber include fruits, veggies, whole grains, complex carbs, nuts, and seeds.

8. Get quality sleep

Have you ever noticed that when you have a poor night’s sleep, your digestion feels off the next day? That is because while you are sleeping, your body is digesting, detoxing, balancing hormones, and repairing, among other important functions. So it is no wonder that a lack of quality sleep impairs digestion, the gut microbiome, and stresses out the body. The takeaway? Make getting quality sleep a priority (hint this is not just about how many hours you sleep, but how deep you sleep)! 

9. Reduce stress

Stress impacts your nutrition choices and metabolism by disrupting your sleep (decision-making), hormones (appetite), and blood-sugar regulation (appetite), alternatively increasing your chances of digestive upset and weight gain. Therefore reducing stress is essential for improving your gut’s health and overall quality of life. Six tips for reducing stress here!  

10. Get moving! (physically, and in the sense of motility)

Believe it or not, moving your body helps get things moving (digestively) and may even positively alter the composition of the gut microbiome. If exercising often feels daunting, remember that a little can go a long way! Something as simple as going for a 20-minute walk daily can make all the difference! 

THE BOTTOM LINE

Your gut health is EVERYTHING. Whether you are trying to rebalance your gut microbiome or just keep your gut happy and healthy, then these tips are for you! If you think about it, many of these practices benefit your whole body physically and mentally so that you can optimize your health and life in general. 

Need help optimizing your gut health? Click here to work with us!

Written by Alison Richman MS, RDN