Have you ever wondered what the term “gut health” really means? Here is a simple breakdown of what contributes to gut health and how you can support your own healthy gut!
Oftentimes, when people discuss gut health, they are referring to the overall function of the gastrointestinal (GI) tract. This includes the entire pathway from the mouth to the stomach, the small intestine, and the large intestine. Gut health involves many factors, and is influenced by elements including diet, lifestyle, and the environment.
Some of these factors that impact gut health:
Prebiotics
Prebiotics are the non-digestible parts of food that promote the growth of beneficial microorganisms in the intestines.
Prebiotics are found in fiber-rich whole grains, fruits, and vegetables.
Probiotics
Probiotics are microorganisms that help break down the food we eat and produce vitamins. They are responsible for keeping “bad” bacteria and other organisms from overgrowing. The diversity of microorganisms in the GI tract greatly impacts overall gut health.
Naturally fermented foods like Greek yogurt, kimchi, or pickles are great sources of probiotics.
Microbiome
Microbiome refers to the unique, diverse community of organisms that live within the human body – no two people have the same microbiome. These organisms include bacteria, fungi, protozoa, and viruses. They work together to keep the body functioning normally.
Inflammation
Gut health is often associated with chronic inflammation, which is defined by the National Institutes of Health (NIH) as slow, long-term inflammation prolonged for periods of several months to years. (1)
Inflammation in and of itself is a defense mechanism; the body triggers inflammation to remove harmful or foreign stimuli and begin the healing process. However, chronic inflammation can be harmful, because the body is not meant to be in an inflammatory state for prolonged periods. Overall, the extent and effects of chronic inflammation vary with the cause of injury and the body’s ability to repair and heal. (1)
The diversity of microorganisms in the GI tract greatly impacts overall gut health; inflammation can be caused by an imbalance in the species of microbes present. When one strain becomes more dominant than the others, inflammation may result. Eating a balanced variety of plant and animal products helps ensure that each species receives nutrients to grow and perform its unique functions. (2)
3 Steps to Cultivate a Healthy Gut Microbiome
1. Consume naturally fermented foods
Consuming naturally fermented foods can introduce rich probiotics to supplement gut health. You can boost your intake with sauerkraut, kimchi, pickles, apple cider vinegar with The Mother, and Greek yogurt.
2. Eat a variety of fruits, vegetables, and whole grains
It is important to consume enough prebiotics to maximize probiotic growth; think of prebiotics as the food probiotics eat. Examples of pre-biotics and probiotics working together include: a smoothie that has Greek yogurt with fruits and vegetables; a salad with an apple cider vinegar dressing; or kimchi fried rice made with brown rice.
3. Keep hydrated
Drinking enough water can also help support gut health. Water helps the body digest fiber, protein, and carbohydrates we eat, and helps food move through the GI tract. (3) Unless you have been diagnosed with a disease that recommends water intake restriction, it is generally recommended that everyday, women consume 11 cups of water, and men consume 16 cups.
Adding fruits and herbs to water can be a fun way to change the flavor or provide variety in your daily habit. Some great combinations include strawberries and basil, cucumber and mint, lemon and thyme, or blueberries and rosemary.
New Gut Health Research
We know GI tract health is closely related to chronic illness, but one of the primary focuses of current research is to determine which comes first: chronic illness, or inflammation and change in gut health? (4)
In any case, chronic illness management is important to help control inflammation in the body. The less controlled a condition is, the longer and more severe inflammation may become. Management of a chronic illness includes maintaining a healthy diet, taking medications as prescribed, and keeping an active lifestyle as recommended by a provider.
Medically Tailored Meals (MTM) can play a role in chronic disease management and supporting gut health. The ready-to-heat meals can offer pre-portioned whole grains and vegetables as sources of prebiotics. This helps ensure the microbiome has the fuel it needs to grow and diversify probiotic organisms to decrease the risk of inflammation. Consult your healthcare provider prior to the implementation of any dietary or lifestyle changes and ask if MTM could be right for your chronic disease management.
Maintaining a healthy gut through eating an enriched diet of whole foods, and drinking plenty of water, can help support your everyday health and wellness journey!
Sources
- Chronic inflammation - statpearls - NCBI bookshelf. (n.d.).; https://www.ncbi.nlm.nih.gov/books/NBK493173/
- The Gut Microbiota and Inflammation: An Overview; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589951/
- J;, V. T. O. M. (n.d.). Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations. The Journal of nutrition; https://pubmed.ncbi.nlm.nih.gov/34642755/
- Vijay, A., & Valdes, A. M. (2022, April). Role of the gut microbiome in chronic diseases: A narrative review. European journal of clinical nutrition; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477631/
