The Power of Your Microbiome: 10 Natural Ways to Support Gut Health

Our genes provide instructions for development, function, growth, and reproduction. They determine many aspects of our physical appearance as well as our susceptibility to certain diseases. They are a fundamental part of what makes us who we are, but they are just one piece of a much larger puzzle. Environmental factors, lifestyle choices, and personal experiences also play a role in shaping who we are.

There is a second genome in us that plays a role in our overall health. It belongs to the bacteria in our gut and is vital to our overall wellbeing. We are just starting to understand how these microbiotas play a role in our health and wellbeing. That includes the role it plays in diseases like diabetes, autoimmune diseases, inflammatory bowel disease, and even depression and Alzheimer’s.

The modern world has changed the way we eat and how we live. These changes threaten the health of our microbiota and gut health. If you’re trying to live your best life, it is important to understand how your lifestyle choices influence your microbiome.

If you are experiencing severe symptoms or conditions, it’s best to work with your medical doctor and a functional health practitioner. With severe symptoms or conditions, getting well might require a guided elimination diet to identify the issue or even medicines. If your symptoms are not severe and your goal is to improve your gut health to prevent diseases, it’s easier than you might think.

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Here are 10 natural ways to support your microbiome and gut health so you can feel your best.

1. Stay hydrated
   Hydration is vital to maintaining a healthy gut. It helps break things down and keep it moving.
   Tips to ensure you get enough water
   • Start your day with a glass of water.
   • Carry a bottle of water with you all day.
   • Drink herbal teas with added digestive benefits like ginger.
   • Add electrolytes to your water.
2. Practice mindful eating
   Mindful eating is all about being fully present and engaged during your meals.
   Tips to eat more mindfully
   • Slow down and chew eat bite thoroughly and savor the flavors, textures, and smell.
   • Create a calm environment with minimal distractions so you can focus on the moment and be present.
   • Listen to your body so you recognize when you are full and avoid emotional eating.
3. Eat more fiber
   Fiber is your microbiotas friend. It feeds them so they can keep things moving smoothly in your digestive system. Without enough of it, you might experience bloating or constipation.
   Tips to include more fiber
   • Include more fruits and vegetables like raspberries, apples, pears, broccoli, and leafy greens.
   • Replace white rice and pasta with quinoa, barley, or brown rice.
   • Add flaxseed to your oatmeal for breakfast.
   • Include more legumes like beans and lentils.
   • Snack on popcorn, pistachios, and almonds.
4. Add fermented foods to your diet
   Fermented foods are rich in probiotics, the bacteria that keep your gut balanced.
   Tips for adding fermented foods
   • Yogurt for breakfast. Add some raspberries and chia seeds to make it even better.
   • Sauerkraut on sandwiches or just a spoonful as a snack is simple.
   • Replace your bread with sourdough bread.
   • Drink kombucha as an afternoon treat.
5. Eat more prebiotics
   Prebiotics are food for probiotics, the good bacteria that help maintain a healthy digestive system. They are non-digestible fibers and compounds found in some foods and promote the growth and activity of your gut bacteria.
   Some common sources of prebiotics
   • Garlic
   • Onions
   • Asparagus
   • Bananas
   • Oats
   • Apples
   • Flaxseeds
6. Add digestive enzymes to your diet
   Digestive enzymes help break down the food we eat into smaller, absorbable molecules. They play a critical role in ensuring our bodies can extract the nutrients from our food. Our saliva, stomach, pancreas, and small intestines are all sources of digestive enzymes, and they can be found in food as well.
   Foods that naturally contain digestive enzymes that help support healthy digestion
   • Fruits: pineapple, papaya, mango, banana, and kiwi
   • Vegetables: sauerkraut, kimchi, miso, and ginger
   • Dairy: yogurt and kefir
   • Honey and avocados
7. Limit foods that disrupt gut health
   Some foods can disrupt your gut health by negatively affecting the balance of bacteria in the gut. They cause irritation to the digestive system and can lead to disease.
   Examples of foods that can disrupt your gut health
   • High sugar foods including sodas, energy drinks, and candy
   • Processed foods like fast food and packaged snacks
   • Artificial sweeteners including aspartame and sucralose
   • Fried foods
   • Red and processed meats
   • Dairy products for those of us who are lactose intolerant
   • Gluten for those of us who have a gluten sensitivity
   • Alcohol
   • Spicy foods
   • High fat foods including butter, cream, and full fat cheese
8. Practice stress management
   Chronic stress can negatively impact your gut health by disrupting your gut-brain axis, causing irregular gut contractions which leads to diarrhea and constipation, increasing your changes of leaky gut, and negatively influencing your appetite including overeating, undereating, and poor food choices.
   Tips for managing stress for better gut health
   • Practice relaxation techniques like deep breathing, meditation, and yoga.
   • Regular exercise.
   • Maintain a balanced diet with nutrient-dense foods.
   • Get enough sleep.
9. Move your body
   Regular exercise plays a significant role in supporting gut health in many ways including:
   • Increasing diversity and stimulating the growth of beneficial bacteria.
     
   • Improving digestion by stimulating the muscles in the digestive tract, promoting regular bowel movements, and preventing constipation.
   • Reducing inflammation which can lead to better gut health and reduce the risk of digestive issues.
   • Exercise helps relieve stress. Stress can increase the risk of irritable bowel syndrome and inflammatory bowel disease.
   • Physical activity can help regulate the gut-brain axis, the communication network between the gut and the brain. A healthy gut-brain axis is essential for overall gut health.
   • Regular exercise boosts the immune system which can help protect the gut from infections and maintain the integrity of the gut lining.
10. Get enough sleep
    Quality and quantity of sleep is crucial for maintaining gut health. Sleep helps regulate the microbiota, helps reduce inflammation, supports the gut-brain axis, helps ensure balanced hormones, and allows your body to repair cells and tissues.
    Tips to ensure you’re getting enough sleep
    • Stick to a consistent sleep schedule.
    • Creating a relaxing bedtime routine.
    • Optimize your sleep environment with comfortable bedding and keep your bedroom cool, dark, and quiet.
    • Avoid caffeine, nicotine, and heavy meals before bed.
    • Stay active during the day.
    • Manage your stress and anxiety with relaxation techniques and journaling.
    • Get more natural light during the day by going outside.

Your gut health is the key to your physical wellbeing. It is your alarm when something is wrong. An imbalanced gut can wreak havoc on your body and your mind. Take care of your gut and it will take care of you.

Want more information and tools on gut health? Purchase the A Guide to Optimal Gut Health eBook.