Gut Health

We are all talking about our immune systems and how to boost our health. It is crucial to have a healthy interaction between the gut and the immune system. When your gut health is good, you’re less likely to experience damaging inflammation and lapses in immunity.⁠ Imbalances in the gut microbiome may result in a disruption in the immune response and development of chronic inflammation. There has been research possibly linking protein production by common gut bacteria and the triggering of some autoimmune diseases like rheumatoid arthritis, lupus, ulcerative colitis, and multiple sclerosis. One bacteria is Bacteroides fragilis.

Approximately 70-80 percent of our immune system resides in the gut. This means if you take care of your digestive system, the healthier you will be. So here are 5 ways to support your gut health:⁠

Move more. As with other aspects of health, exercise is the best way to weight to ward off digestive system problems.⁠

Get more sleep. Not getting enough sleep is linked to a spike in digestive system disorders.

Sleep deprivation can result in stress as well as affect hormones in the gut controlling feeling s of hunger and satiety. Lack of sleep decreases leptin, a hormone responsible for feelings of satiety and increase level of ghrelin which controls feelings of hunger.

Incorporate stress management techniques into your regimen like yoga, meditation, deep breathing exercises, muscle strengthening and toning.

Eat your veggies! Vegetables are known to help in healing the gut and digestive issues. ⁠Broccoli is a super veggie!

Increase your fiber intake! Some high fiber foods that help with gut bacteria include chickpeas, lentils, beans, whole grains, and raspberries. Eat foods high in inulin (prebiotic fiber) like asparagus, garlic, and onion that promote healthy gut flora.

Apples, blueberries, and almonds has been shown to increase Bifidobacteria in humans and can help prevent gut inflammation.

Plain NATURAL yogurt may reduce the number of certain disease bacteria in individuals with irritable bowel syndrome (IBS). Remember that flavored yogurt is high in sugars! 

 Some people may need to avoid gluten, red meat, processed foods, and SUGAR including artificial sweeteners!

High soy levels can be damaging to your gut as well. Genetically modified organisms (GMOs) found on wheat, corn and soybeans can have terrible effects on gut health

Several clinical trials have shown that probiotics can help modify the bacteria in the gut and may improve GI symptoms in rheumatoid arthritis and ulcerative colitis. In some studies, a decrease in tender and swollen joints was found as well as decreased levels of cytokines causing overall inflammation.

Avoid taking unnecessary antibiotics since antibiotics can DAMAGE the gut microbiome especially with prolonged use. It can also cause antibiotic resistance.  Some research reports that beneficial bacteria can be eradicated even several months after antibiotic use.

How are you helping your gut stay healthy? Let me know below!