Researchers are throwing the old-school food pyramid we all grew up with out the window! A new food pyramid for gut health reflects what medical and nutritional professionals have learned about our microbiology.
As humans, our bodies are a host to a whole ecosystem of microorganisms. When we keep those living microorganisms healthy and thriving, we are improving our own health at the same time!
Did you know that many of the most widespread non-communicable diseases trace back to gut microbiome dysbiosis? This includes heartburn, indigestion, and irritable bowel syndrome. It also includes diseases like cancer, autism, food allergies, Crohn’s, eczema, and Alzheimer’s.
Some medical scientists have begun publishing studies on a concept popularly known as ‘leaky gut’. In each of our bodies, there is an intestinal lining that helps absorb nutrients into the bloodstream. When this lining is unhealthy, large holes can appear, allowing food and toxins to penetrate our bodies. Everyone has some degree of ‘leaky gut’, but unhealthy diets can work to deteriorate your intestinal lining.
So what does this mean for you? Essentially, a healthy gut diet plan focuses on whole, minimally-processed foods.
Tip for Good Gut Health #1: Know Your Good Gut Health Foods!
Let’s take a closer look at what kinds of foods are actually “whole” and “minimally processed”. Consider the ingredients of the food you regularly eat. You should be able to picture nearly all those ingredients living and growing naturally on a farm.
Chemical preservatives and additives’ main job is to kill microbes in order to extend shelf life. This is the last thing you want happening in your gut’s microbiome. When you can’t pronounce half of the ingredients in a product, it is time to put it down and walk away!
Check out this food pyramid for gut health. This is a great way to look at what a healthy gut diet plan should look like on most days.
You probably notice that meats are not included in this pyramid. So, is eating meat bad for your gut health? Eating meat on its own is not unhealthy. I recommend a paleo-style approach to healthy eating, which absolutely includes animal products. The important thing to remember with meat-eating is to look for organic, pasture-raised animal products. Though organic products can be more expensive, the use of antibiotics in factory farming is what can lead to gut dysbiosis.
Tip for Good Gut Health #2: Know What Drinks Promote Good Gut Health
Just as important as what you eat, gut health drinks are an essential part of a healthy gut diet plan. The right beverages can give you nutrients, aid in digestion, and give you energy. Here are some of the best gut health drinks:
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- Kombucha
Kombucha is a type of fermented tea that is super rich in probiotics. Probiotics are healthy bacteria that aid in digestion, boost the immune system, and reduce inflammation. - Ginger Tea
For centuries people have used ginger to reduce heartburn and indigestion. The ginger root stimulates the production of saliva, bile, and other fluids that aid in digestion. - Kefir
Kefir is a yogurt-like drink that contains powerful probiotics. This fermented milk drink helps healthy weight management and gastrointestinal health. - Apple Cider Vinegar
Apple Cider Vinegar has grown in popularity recently for its many health benefits. Its antimicrobial and antioxidant effects aid in weight loss, and lowering blood sugar levels. It can also improve skin health and is very nutrient rich. - Water
Saving the best for last, water is the most important drink for good gut health. Your digestive tract needs large amounts of water to stay hydrated and pliable. A good measure for getting enough water is to divide your weight in half, and drink that many ounces each day.
- Kombucha
Tip for Good Gut Health #3: Take Good Gut Health Supplements
Some of the best supplements for gut health include probiotics and prebiotics. Probiotics are live bacteria that help to promote gut health by:
- Lowering levels of bad gut flora
- Reducing bloating and gas
- Improving nutrient absorption
- Regulating a healthy pH balance in our bodies (important for all bodily functions)
Probiotics are usually found in yogurt. Some brands, though, add artificial sweeteners and falsely list them as “probiotic”. Be sure that you purchase high quality organic products to ensure you’re getting what’s advertised on the label.
Prebiotic fibers are compounds found in food that stimulate good gut bacteria and nourish the lining of your intestines. Prebiotics travel undigested to your colon. This allows them to stimulate healthy bacteria growth where other fibers cannot.
Talk to your doctor for recommendations on the best pro and prebiotics for healing and maintaining good gut health!
Tip for Good Gut Health #4: Asses your gut health
Is my bloating normal? While normal is a very relative term, there are signs of bad gut health that many falsely assume are “normal”. Assess your gut health by considering these and similar bad gut health symptoms.
Regular Digestive Discomfort
This includes symptoms such as bloating, gas, heartburn, and indigestion. Everyone experiences these uncomfortable symptoms every once in a while. If these occur more than once every few weeks, though, it may be a sign of a lack of healthy bacteria in your gut.
Moodiness or Lack of Energy
Serotonin is a hormone that is largely produced in your gut. This hormone regulates emotions and is typically related to happiness. Serotonin also regulates your sleep cycle. Poor gut health can limit the production of serotonin, causing a hormonal imbalance.
Tip for Good Gut Health #5: Cleanse your gut
How do you maintain a healthy gut? Along with the healthy gut diet plan listed above, there are lifestyle habits that can cleanse your gut.
Overall, the best way to improve your gut health naturally is by just slowing down. This can be as literal as scarfing down food, or as broad as taking time to make healthy decisions.
Eating quickly limits your body’s ability to fully digest all of the nutrients in your food. Also, when you slow down your eating, your body has time to tell your brain that you are full, which prevents overeating.
On a broader scale, though, the frantic pace at which most of us live our lives today can wreak havoc on your gut health. Stress negatively affects your gut health and often causes digestive discomfort.
Another often heard excuse for poor eating habits is a lack of time. When you are in a rush, grabbing the closest sugary snack in place of a well-balanced meal is all too easy. Thoughtful eating does not happen in a hurried rush. There are real, physical health benefits to not overloading your schedule.
Moving Forward
Yes, maintaining good gut health takes time and effort. However, when you consider the benefits (both long-term and short-term), good gut health is worth investing in.
Your body is an amazing network of complex systems and microorganisms all working together. The more you can support the health of your microbiome, the more you are improving your own health.
Remember though — a healthy gut diet plan doesn’t happen in a day. Take time to listen to your body. Educate yourself to better understand the ingredients in bad gut health foods and how they affect you.
You may even consider keeping a food journal. Track what you eat, how much, and how often. Note how different foods make you feel. Some people even track their bathroom trips to really understand how their diet affects them! You may surprise yourself with the patterns you find!
For more health tips and info, check out more blogs from Peak Human Health!