Gut health essentials -
Our 3-Ingredient Overnight Berry Muesli is the perfect breakfast for your busy mornings. Kombucha is a fermented, fizzy tea drink that may contain fruit juice, spices or other flavors. It's loaded with probiotics and may be one of the easiest ways to boost probiotic intake each day since there are so many flavors to pour and sip.
A study published in Critical Reviews in Food Science and Nutrition showed that consuming kombucha can help protect against comorbidities associated with obesity, such as high cholesterol and type 2 diabetes. A staple in German cuisine, sauerkraut is a pickled cabbage dish similar to kimchi.
To get the healthy probiotics, avoid sauerkraut that's been pasteurized and is sitting on a grocery shelf at room temperature. Purchase sauerkraut in the refrigerated section and read the labels to ensure it includes active, live cultures for gut-health benefits. Tempeh is a traditional Indonesian food made from compressing fermented soybeans into a cake-like form.
It is both a probiotic due to the fermentation and a prebiotic due to the soybeans , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut. Prebiotics are types of fiber that are not digested in the small intestine and instead travel to the colon, where they are fermented to provide "food" for gut-healthy probiotics.
Williams shares, "The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics. In addition to their gut-health benefits, fiber-rich foods offer a wide range of health benefits: they keep you full longer, help reduce your risk for certain cancers, prevent blood sugar spikes, lower cholesterol and improve your heart health.
The easiest way to get enough prebiotics into your diet is by eating plenty of vegetables and fruit. So if you are getting your five servings of vegetables and fruits every day, you are probably doing OK with prebiotics," says Williams.
Artichokes are an excellent source of inulin, a type of fiber that acts as a prebiotic. Additionally, artichokes provide other benefits , such as improving bone health, protecting your brain and supporting your blood pressure.
Dragon fruit isn't just a beautiful, brightly colored fruit but also provides health benefits , including gut-related ones. Dragon fruit is rich in fiber and is one of the best fruits to help relieve constipation.
Try including dragon fruit in a morning smoothie for a beautiful, delicious, gut-healthy treat. Garlic works overtime for gut health as a prebiotic, providing food for the good bacteria in your gut.
It also has antibacterial and antiviral properties that help support your immune system. There are tons of ways you can add garlic to your diet, from delicious melting potatoes to cozy casseroles.
High in prebiotic fiber, mushrooms also contain several compounds that may have medicinal properties. A study published in the Journal of Functional Foods indicates that consuming mushrooms may positively influence your blood sugar and help prevent gastrointestinal diseases and even some types of cancer.
Improving your gut health can begin with one of your favorite breakfasts. Oats are one of the best prebiotic foods to quickly impact your gut's health. Oats provide a balanced source of complex carbohydrates, plant-based protein and fiber, making them an excellent choice for gut health. Like with probiotic yogurt, you'll want to limit oatmeal high in added sugars.
Instead, look for plain instant oatmeal or use old-fashioned or steel-cut oats to make your own oatmeal and add fresh or dried fruit for added sweetness. Beans are often touted for their nutritional value.
They are a plant-based source of protein and provide complex carbohydrates, fiber, vitamins and minerals. Because of this nutrient mix, consuming beans, such as soybeans , may be one of the best ways to improve gut health with prebiotics.
Further, research published in Molecules noted that soybeans are one of the well-known sources of prebiotics, positively impacting your gut health.
Knowing the foods to limit may be just as important as knowing which foods to include when it comes to your gut health. Ultra-processed foods, artificial foods, added sugar, preservatives and additives can wreak havoc on your gut.
Williams shares that both mental and physical stress are detrimental to your gut health, and that it's important to focus on managing stress in your life. Further, studies, such as a review published in Frontiers in Nutrition , indicate that focusing on a healthy lifestyle by including moderate-intensity exercise and managing stress are also essential in promoting gut health.
To truly improve your gut health overnight and positively impact your overall health, focus on eating a diet rich in probiotic and prebiotic foods daily.
Building consistent, daily practices to include these probiotic and prebiotic foods will make the most significant impact over time.
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Probiotics, fermented foods, hydration, and stress management can help. Each person has about different species of bacteria, viruses, and fungi in their digestive tract. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body.
Research indicates that having a large variety of bacteria in the gut may help reduce the risk of conditions like:. The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Research over the past few decades has found links between gut health and:.
A higher level of diversity in gut bacteria may be associated with improved general mental and physical health. You may notice a few symptoms if you have reduced gut health.
Here are seven of the most common signs:. A balanced gut will have less difficulty processing food and eliminating waste, likely leading to fewer symptoms. Research suggests that eating too much sugar may lead to increased inflammation throughout the body. Inflammation can be the precursor to several diseases, including cancer.
Gaining or losing weight without changing your diet or exercise habits may be a sign of an unhealthy gut. Weight loss may be caused by malabsorption because of small intestinal bacterial overgrowth SIBO. On the other hand, weight gain may be caused by insulin resistance or increased inflammation.
Research indicates that an imbalance in gut bacteria may be linked to fragmented sleep and short sleep duration, which may lead to chronic fatigue. While the cause remains unclear , it appears to be connected to inflammation, metabolic function, and mental health. Skin conditions like psoriasis may be related to the types of bacteria present in the gut.
Many studies have found connections between the gut and the immune system. An unhealthy gut may increase systemic inflammation and alter the proper functioning of the immune system. This may lead to autoimmune diseases , where the body attacks itself mistaking its cells and organs for harmful invaders.
Food intolerances are the result of difficulty digesting certain foods. This is different than a food allergy , which is caused by an immune system reaction to certain foods. Research indicates that food intolerances, like lactose intolerance, may be caused by poor quality of bacteria in the gut.
This can lead to trouble digesting the trigger foods and symptoms like:. There is also some research indicating that food allergies may be related to gut health. You may be able to improve and reset your gut health through lifestyle and diet changes. Consider trying one or more of the following to improve your gut health naturally:.
Chronic high levels of stress are hard on your whole body, including your gut. This is because your body releases certain hormones when it experiences stress.
High levels of these hormones affect your body and may compromise gut health. A few ways to lower stress may include:. Not getting enough or sufficient quality of sleep may have serious impacts on your gut health, which can in turn contribute to more sleep issues. Try to prioritize getting at least 7—8 hours of uninterrupted sleep per night.
Your doctor may be able to help if you have trouble sleeping. Chewing your food thoroughly and eating your meals more slowly may lower your chances of developing obesity and diabetes while also helping you make better food choices.
Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters.
One study also found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections.
Staying hydrated benefits your health overall and can help prevent constipation. It may also be a simple way to promote a healthy gut. While research is ongoing, adding a prebiotic or probiotic supplement to your diet may help improve your gut health.
People who have a severe illness or a weakened immune system should not take probiotics. Also, not all probiotic supplements are high quality or beneficial for your health. You can try eliminating common trigger foods to see if your symptoms improve. Reducing the amount of processed, sugary, and high fat foods that you eat may lead to better gut health.
Eating a diet high in fiber likely contributes to a healthy gut microbiome as well. You may also positively impact your gut by eating foods high in micronutrients called polyphenols present in:. Diet and gut health appear to be very closely linked. Avoiding processed foods, high fat foods, and foods high in refined sugars is likely important for maintaining a healthy microbiome, as these foods may promote the growth of damaging bacteria.
You can eat certain foods that actively promote the growth of beneficial bacteria, contributing to your overall health. These superfoods for gut health include:. Research indicates that high fiber foods have a positive impact on gut health. These foods include:. According to a study in rodents, garlic may increase gut microbiome diversity and improve gut health.
A small study of 49 people similarly found that aged garlic extract increased diversity and levels of beneficial bacteria. Still, more research in humans should be done. Fermented foods are great dietary sources of probiotics. Examples include:.
Research suggests that consuming these foods may improve the gut microbiome. Collagen-rich foods such as bone broth and salmon skin may be beneficial for both overall health and gut health. A study indicated that supplements with collagen may benefit the gut microbiome in mice, though further research is needed.
To help your body make collagen, try eating more:. Each of these elements varies in different people, influencing their gut microbiomes in different ways. This variation results in individuals having unique gut microbiomes. According to one small study of 16 people, fasting was linked to lower levels of a bacteria that promotes colorectal cancer.
Our esssentials BMR weight loss describes the microbes and their genetic material Vegan detox diets Effective appetite suppressants our heqlth tract. And we know the bacteria in our gut affect everything from our digestion to our Effective appetite suppressants health. Your gut heallth plays a role in digestion, metabolism and inflammation. An imbalance of healthy and unhealthy microbes and their function is known as gut dysbiosis. She warns that not all symptoms of an unhealthy gut microbiome are the same for everyone. Start by focusing on eating a variety of fruits and vegetables. Fiber helps keep your bowel movements regular, but also helps lower cholesterol and keeps your blood sugar levels from spiking.Gut health essentials -
It intricately influences everything from our mood to our immune system. A healthy gut contributes to a robust immune system, heart health, brain health, enhanced mood, restful sleep, effective digestion, and may even play a role in preventing certain cancers and autoimmune diseases.
At the center of this delicate equilibrium is the gut microbiome , comprising trillions of bacteria, viruses, and fungi. The gut microbiome is a dynamic ecosystem with a profound impact on our health.
Research underscores the importance of a balanced gut microbiome in digesting food and absorbing nutrients essential for overall health. Additionally, the gut microbiome participates in crucial bodily functions, such as regulating inflammation and defending against harmful pathogens.
Factors like diet, genetics, and environment influence the diversity and quantity of microbes in the gut, significantly impacting overall health.
Understanding gut health and its repercussions on overall well-being is imperative. AFPA offers a Specialty Certificate in Gut Health Nutrition for those seeking to support others in their quest for nutritional support for gut health. Nurturing our gut microbiome through mindful lifestyle choices and diet significantly influences overall health, reducing the risk of various diseases.
Navigating the plethora of information on gut health can be challenging, especially in an era plagued by misinformation. This challenge is particularly pertinent to health professionals and nutrition coaches who must base their practices on scientifically sound information.
For those in the health and nutrition field, staying abreast of new publications in scientific journals and academic websites is indispensable. These sources furnish the most up-to-date and peer-reviewed research findings, crucial for maintaining a high standard of knowledge.
Key academic and scientific resources include:. While academic resources are invaluable, popular resources like blogs and websites also play a significant role. They keep the audience engaged, introduce specialists, provide diverse perspectives, and serve as excellent tools for clients due to their accessible language and relatable content.
Criteria for selecting these resources include:. By adhering to these criteria, health professionals and nutrition coaches can recommend and utilize resources that are not only informative and engaging but also accurate and trustworthy. Striking a balance between scientific rigor and accessible information is crucial in staying well-informed in the dynamic field of gut health.
Overview: Launched by the European Society for Neurogastroenterology and Motility, Gut Microbiota for Health is a platform dedicated to sharing knowledge and promoting debate about gut microbiota, focusing on its significance for health and quality of life.
The blog explores the uniqueness of gut microbiota and its impact on individual health. It offers an accessible approach to understanding gut health, making it suitable for both beginners and those with a deeper interest in the subject.
Overview: The BMJ Gut Blog , associated with the Gut journal by BMJ, delves into the science of gut health. Overview: Love Your Gut is an initiative by Yakult UK Limited, in association with various digestive health organizations. It focuses on the importance of good gut health and includes initiatives like Love Your Gut Week to raise awareness about digestive health.
Overview: Led by Sydney-based dietitian Nicole, The Gut Health Dietitian Blog combines expertise in dietetics and psychology, focusing on resolving gut-related issues and improving overall well-being through evidence-based nutrition care.
Each of these blogs offers a unique perspective on gut health, catering to a range of interests from scientific research to practical dietary advice. They are valuable resources for anyone looking to improve their understanding and management of gut health.
In the ever-evolving field of gut health, podcasts have emerged as a valuable resource for both professionals and enthusiasts. They offer an accessible way to stay informed about the latest research, treatments, and perspectives in digestive health. It serves as a valuable resource for those seeking to understand the intricacies of gut health in a straightforward and engaging manner.
It serves as an excellent resource for those seeking a comprehensive understanding of how gut health influences overall well-being. These podcasts offer a diverse range of perspectives, ensuring that listeners gain a well-rounded understanding of gut health.
Books remain an essential medium for exploring complex topics in-depth. The following selections provide comprehensive insights into gut health, catering to different preferences and levels of expertise:. A comprehensive guide to digestive health, covering a wide range of topics from migraines to arthritis, and the connection between digestive health and overall wellness.
Emeran Mayer presents a revolutionary look at the intricate relationship between the mind and gut, combining neuroscience with the latest discoveries on the human microbiome. This book offers practical advice on harnessing this connection for better health, including dietary recommendations and insights into the impact on mood, choices, and overall well-being.
Written by Stanford University researchers, this book delves into the world of the gut microbiome and its profound impact on overall health, including weight, mood, and long-term wellness.
Neurologist Dr. People who have specific issues such as celiac disease or SIBO small intestinal bacterial overgrowth could require a different, more specific diet. If you're experiencing an emerging pattern, worsening or sudden change in gastrointestinal symptoms, it may be time to speak to a doctor as it could point to food-related sensitivities or other gut-related issues.
Sara Moniuszko is a health and lifestyle reporter at CBSNews. Previously, she wrote for USA Today, where she was selected to help launch the newspaper's wellness vertical. She now covers breaking and trending news for CBS News' HealthWatch.
Studies find some probiotics can be bad for gut. Sara Moniuszko Sara Moniuszko is a health and lifestyle reporter at CBSNews. Thanks for reading CBS NEWS. Please enter email address to continue. Please enter valid email address to continue.
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We include essdntials we Antioxidant-rich foods for liver health Gut health essentials useful for our Gut health essentials. If you buy through links on essentiaks page, we may earn a small commission. Medical News Today only shows you brands and products that we stand behind. There are numerous ways a person can improve gut health naturally. For example, by taking probiotics, eating fermented foods, and consuming prebiotic fiber. Effective appetite suppressants Elisabeth BMR weight loss, Health Journalist, Registered Nurse, essentails Diabetes Educator heqlth the Gut health essentials Essentialx North Carolina Farmworker Health Program. Performance nutrition tips it fssentials out, you can get many of the good bacteria your essentjals needs to move things through properly by changing things in your environment. For better digestion and increased metabolism, decreased inflammation and decreased risk of chronic disease, try our 6 easy ways to improve your gut health:. Here is yet another reason to eat fresh, whole foods. Barley, oats, quinoa, bulger, and other whole grains have fiber that we need to bulk up our intestines and help things to move through.
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