What is your gut?

Your “gut” is all the microorganisms, bacteria, viruses, microbes, fungi, and their collective genetic material present in the gastrointestinal tract (anywhere inside you from your mouth, to wear your waste exits your body). It is not, in fact, your “tummy”. In this post, we will discuss the top 3 things to improve your gut health.

Why is gut health important?

Your gut plays a role in many functions in your body. One of the most fascinating is how closely the brain and the gut are connected. There is an excellent book titled The Mind-Gut Connection that you can check out for more but these are some of the areas that your gut health impacts:

• 🧠 Brain function 
• 🙂 Mood / behavior regulation 
• 😦 Hormone regulation
• 🔥 Inflammation control
• 🧑‍🔬 Disease prevention
• 🎂 Food cravings

The top 3 things you can do to improve your gut health

It has been difficult to narrow this down to just three things, so I’m going to give you three sections of things you can do to improve your gut health because it is SO important. I want to give you great information but I also want it to be digestible (pun very much intended). Also, some things people may be less likely to do, even though they are very important (like reducing alcohol, ehem, very important). but I think these things are a great place for you to start to improve your gut health.

1. Incorporate Fermented and Fiber-Rich Foods

Consuming a diet rich in fermented foods and dietary fiber supports a diverse and balanced gut microbiome.​

• Eat Fermented Foods: foods like yogurt (no sugar added), kefir, kimchi, and sauerkraut (fermented, not cooked) introduce beneficial probiotics to the gut. Notably, a recent study from the University of California, found that both store-bought and homemade sauerkraut can protect intestinal cells from inflammatory damage, likely due to compounds produced during fermentation. You can find my recipe for homemade sauerkraut here if you’re interested.
• Eat Fiber-rich Foods: Legumes, nuts, seeds, fruits, and vegetables provide prebiotics (non-digestible fibers) that nourish beneficial gut bacteria. A diverse intake of these foods promotes a healthy gut environment.
• Eat a wide variety of foods: Multiple studies recommend aiming for 30 different plant foods each week. This data is where my Food Variety Challenge comes from. It’s a fun way to track getting a wide variety of whole plant based foods in your diet each week. Give it a try!

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2. Engage in Regular Physical Activity

Regular exercise positively influences gut health by enhancing microbial diversity and promoting efficient digestive processes.​

• Engaging in at least 150 minutes of moderate-intensity aerobic exercise weekly has been associated with beneficial changes in the gut.
• Physical activity stimulates bowel movements, reduces inflammation, and supports the growth of health-promoting bacterial strains. In my own personal experience, there is nothing like a good run to keep you regular, I highly recommend it!

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3. Prioritize Quality Sleep and Stress Management

Our American culture does not put enough value on this one. You have to consciously choose to get more, or better sleep. If you ever do nutrition coaching with me, we will definitely be talking about this. Sleep and stress levels are closely linked to gut health, influencing the brain and gut connection.

• Sleep: Aim for 7–9 hours of quality sleep per night. Inadequate sleep can disrupt the balance of gut bacteria and impair intestinal barrier function. I’d also like to mention that not getting enough sleep is horrible for your blood sugar as well, which comes with it’s own set of issues. According to a Gallup poll, the average American adult gets between 6-7 hours of sleep per night. That’s not enough! 57% of American Adults report not getting enough sleep.
• Stress management: Chronic stress can negatively affect gut health by altering gut motility and increasing inflammation. Techniques such as meditation, deep breathing, and yoga can help mitigate these effects. Stress hormones, specifically cortisol, are particularly harmful on the gut microbiome.

Well I guess that is more than the top 3 things you can do to improve your gut health. It’s more than three. If I could sum it up in a sentence, here is what I would say. Eat fermented food and good fiber, exercise regularly, and make sure to get enough sleep and manage your stress. There are many other things like cutting back on sugar and alcohol. Reducing the amount of ultra-processed foods in your diet, and managing environmental toxins in your life also play a role in good gut health. For now, focus on these things and you’ll be better off than you were, and that’s the point: get a little bit better at a time.

I hope this is helpful for you, and please feel free to reach out if you have questions!