It’s a new year and time for a new you! Check out our top tips on how to get gut healthy in 2020. From probiotics to prebiotics, we’ve got you covered.
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Table of Contents
Introduction
Gut health is a popular topic of conversation these days, and for good reason. The gut microbiota (a.k.a. the trillions of bacteria that live in your digestive tract) plays a major role in everything from immunity to mental health, and most of us are not giving our gut the attention it deserves.
Here are four simple ways to start badge” data-gae=”footnote”>1
building a healthier gut in 2020:
1. Eat more fiber-rich foods.
2. Eat more fermented foods.
3. Reduce stress.
4. Exercise regularly.
What is the microbiome?
Your microbiome is the collection of trillions of bacteria, fungi, and other microorganisms that live in your gut. These tiny creatures play a big role in your health—especially your digestive health—and scientists are just beginning to understand all the ways they influence your body.
A healthy gut microbiome is thought to be key to a variety of issues, including weight management, immune function, and even mental health. So if you’re looking to get gut healthy in 2020, here are a few things you can do to promote a healthy microbiome.
-Eat probiotic-rich foods. Probiotics are live microorganisms that can provide health benefits when consumed. They’re often called “good” or “friendly” bacteria because they help keep the gut microbiota in balance. Foods like yogurt, sauerkraut, kimchi, and kombucha are all rich in probiotics.
-Consume prebiotic foods. Prebiotics are food for probiotics—they help nourish and grow these beneficial microorganisms in the gut. Foods like bananas, garlic, onions, leeks, asparagus, and oats are all good sources of prebiotics.
-Limit sugar intake. Sugar feeds bad bacteria in the gut and can lead to an imbalance of microbes. Too much sugar can also lead to weight gain and other health problems like type 2 diabetes and heart disease. Reducing your sugar intake is a good way to promote gut health.
-Eat more fiber. Fiber is essential for good gut health—it helps keep things moving through the digestive system and provides food for beneficial microbes in the gut. Foods like beans, peas, lentils, nuts, seeds, and whole grains are all excellent sources of fiber.
-Avoid processed foods. Processed foods are high in sugar and low in fiber—two things that can wreak havoc on your gut microbiome. Processed foods can also contain additives and preservatives that can disrupt the delicate balance of microbes in your gut. So it’s best to avoid them as much as possible if you’re looking to get gut healthy
The benefits of a healthy gut
There are numerous benefits to having a healthy gut, including improved digestion, better nourishment absorption, a stronger immune system, and less inflammation. A healthy gut also means a healthier you, as it has been linked to improving mood and reducing the risk of some chronic diseases.
Unfortunately, our guts aren’t always as healthy as we’d like them to be. In fact, it’s estimated that up to 80% of Americans have some form of gut imbalance. This can be caused by a number of factors including stress, poor diet, and certain medications.
thankfully, there are plenty of ways to promote gut health and get your digestive system back on track. Here are some tips on how to get gut healthy in 2020:
1. Eat more fiber-rich foods: Fiber is an important nutrient for gut health as it helps keep things moving along smoothly in the digestive tract. Try to include more high-fiber foods in your diet such as fruits, vegetables, whole grains, beans, and legumes.
2 Fermented foods: Fermented foods are excellent for gut health as they contain probiotics which help maintain a balance of good bacteria in the gut. Some great fermented foods to add to your diet include yogurt, kimchi, sauerkraut, and miso soup.
3 Gut-friendly supplements: If you’re struggling with gut issues or are looking for an extra boost of gut-health benefits, there are plenty of supplements available that can help. Probiotic supplements are a great way to increase the number of good bacteria in your gut while digestive enzymes can help improve digestion. You can also find supplements specifically designed for gut health that contain a blend of probiotics and enzymes along with other ingredients like prebiotics and fiber.
4 Reduce stress levels: Stress can take a major toll on our gut health so it’s important to find ways to reduce stress in our lives when possible. Relaxation techniques such as meditation or yoga can be helpful in managing stress levels. In addition, try to get enough sleep every night and avoid caffeine or alcohol which can further irritate the digestive system.
5 Exercise regularly: Exercise is another great way to reduce stress levels while also promoting good digestion and helping to keep things moving along smoothly in the gastrointestinal tract
Foods to eat for a healthy gut
It’s no secret that what you eat has a direct impact on your gut health. In fact, according to the Mayo Clinic, “Gut health refers to the balance of microorganisms that live in your digestive tract.” These microorganisms, also known as gut flora or gut bacteria, are important for several reasons: they help with digestion, protect against harmful bacteria, produce vitamins and regulate your immune system.
So how do you maintain a healthy balance of gut flora? By eating a diet that includes a variety of whole foods — including plenty of fiber-rich fruits, vegetables and whole grains — as well as fermented foods like yogurt, kimchi and sauerkraut. Here are 10 gut-healthy foods to add to your diet in 2020:
1. Fruits and vegetables: Aim for at least 8 servings (2 cups) per day.Choose from a variety of colors and types, including leafy greens, berries, citrus fruits, tomatoes, cruciferous veggies like broccoli and Brussels sprouts, sweet potatoes and others.
2. Whole grains: At least 3 servings (1 ounce each) per day.Choose from options like 100% whole wheat bread, oats, quinoa, barley and brown rice.
3. Fermented foods: Include these in your diet every day if possible. examples include yogurt (look for brands with live active cultures), kimchi , sauerkraut , miso , tempeh and kefir .
4. Nuts and seeds : A handful per day as a snack or added to other dishes like salads or oatmeal. examples include almonds , walnuts , pistachios , chia seeds , flaxseeds .
5. Beans : A few times per week in place of meat or as an addition to soups or salads . examples include black beans , lentils , kidney beans , chickpeas .6. Herbs and spices : Add these to food for flavor and added health benefits . examples include ginger , garlic , turmeric , cumin , cinnamon .7. Healthy fats : A few times per day in place of other fats or added to food . examples include avocados , olive oil , nuts and seeds .8 Water : Drink enough so that you’re urinating every 2-3 hours during waking hours . 9 Probiotics : You can find these in fermented foods or supplements ; speak with a healthcare professional before taking any supplement .10 Exercise : Aim for 30 minutes per day most days of the week ; this can be done all at once or broken up into smaller chunks of time throughout the day
Foods to avoid for a healthy gut
There are a few key foods that you should avoid if you want to keep your gut healthy. These include:
-Sugar: Sugar feeds bad bacteria and yeast in the gut, which can lead to inflammation.
-Processed foods: These foods are often high in sugar and low in fiber, both of which can be bad for gut health.
-Dairy: Dairy can be difficult to digest, and some people are allergic to it.
-Gluten: Gluten is a protein found in wheat, barley, and rye. It can be difficult to digest and may cause inflammation in the gut.
-Red meat: Red meat is high in saturated fat, which can lead to inflammation.
-Alcohol: Alcohol can disrupt the balance of good and bad bacteria in the gut and cause inflammation.
Probiotics
Probiotics are live microorganisms that are similar to the beneficial bacteria that occur naturally in your gut. They can be taken in the form of supplements, foods, or drinks. Probiotics are often called “good” or “helpful” bacteria because they help maintain a healthy balance of microorganisms in your gut.
There is some evidence to suggest that probiotics may help to:
-reduce the risk of certain types of diarrhea
-prevent and treat vaginal yeast infections and urinary tract infections
-ease symptoms of irritable bowel syndrome
-reduce inflammation in the gut
-boost the immune system
-prevent allergies
Prebiotics
Prebiotics are a type of fiber that acts as food for the beneficial bacteria in your gut. These bacteria are important for gut health, and prebiotics can help to increase the number of these beneficial bacteria.
There are many different types of prebiotics, but the most common is inulin. Inulin is found in a variety of plant-based foods, including chicory root, dandelion greens, garlic, leeks, and onions. You can also find inulin in supplements at your local health food store.
In order to get the most benefit from prebiotics, it’s important to eat them every day. You can do this by adding them to your diet in the form of whole foods or supplements. Just make sure to start slowly and increase your intake gradually over time to avoid any digestive discomfort.
The gut-brain connection
Recent scientific discoveries have shown that there is a very close connection between the gut and the brain. In fact, the gut has been nicknamed the “second brain” because it plays such a important role in overall health.
The gut-brain connection is a two-way street. Not only does the brain influence the gut, but the gut also influences the brain. This means that if your gut is not healthy, it can negatively impact your mental health.
There are several ways to support gut health:
1) Eat a nutritious diet that includes plenty of fiber-rich fruits, vegetables, and whole grains.
2) Avoid processed foods and food additives that can upset the delicate balance of gut bacteria.
3) Get regular exercise to improve blood flow to the digestive tract and reduce stress levels.
4) Take probiotics or eat fermented foods like yogurt, kimchi, and sauerkraut to replenish good bacteria in the gut.
5) Reduce stress levels by incorporating relaxation techniques into your daily routine.
Stress and the gut
The gut-brain connection is strong, and research has shown that stress can have a negative impact on gut health. When you’re stressed, your body produces a hormone called cortisol. This hormone can damage the lining of the gut, making it easier for bacteria to enter the bloodstream and causing inflammation.
If you’re regularly stressed, it’s important to find ways to manage your stress levels. There are many different stress-management techniques, so find one that works for you and stick with it. Some people find that meditation or yoga helps, while others prefer to get their stress out by Exercise or journaling.
In addition to managing your stress levels, there are also a few diet and lifestyle changes you can make to support gut health. First, focus on eating plenty of whole foods, including fruits, vegetables, lean protein, healthy fats, and whole grains. These foods are packed with nutrients that support gut health.
You should also make sure to stay hydrated by drinking plenty of water throughout the day. And finally, exercise regularly. Exercise has numerous health benefits and can help reduce inflammation throughout the body, including in the gut.
Conclusion
In conclusion, there are many things you can do to get gut healthy in 2020. Start by eating a variety of nutrient-rich whole foods, including plenty of fermented foods and probiotic-rich foods. Also, make sure to get enough exercise and sleep, and reduce stress as much as possible. By following these tips, you’ll be on your way to optimal gut health in no time!
