Our Tips for a Happy, Healthy Gut

Our Tips for a Happy, Healthy Gut

In our gut, we have over 100 trillion thriving microbes, which includes bacteria and other microorganisms. Referred to collectively as the gut microbiota, the microbial community living in our gut is like a fingerprint - it is totally unique to us. Our gut bacteria are influenced by a variety of factors. Factors we cannot control include genetics, sex, age, illnesses and some aspects of our environment. Factors we can control include our eating pattern, lifestyle habits, stress management and other parts of our environment. If better gut health is your goal, focus on what is in your control. Consider these fundamental tips for a happy, healthy gut. 

Eat whole foods. Whole foods are unprocessed or minimally processed vegetables, fruit, beans, lentils, nuts, seeds and lean proteins. A whole food closely resembles the food in its natural form. An example of a minimally processed whole food is frozen broccoli, which has been blanched and then frozen. Frozen broccoli is just as nutritious as fresh broccoli. Whole foods provide numerous health benefits because they contain vitamins, minerals, phytochemicals and fiber.

Eat a variety of foods. Whole foods, that is. While it’s easy to get stuck in a cooking rut, it is critical to include a variety of whole foods in a way of eating. Because each food has a different nutrient profile, we benefit from adding different whole foods to our plates often. If you’re looking to make vegetables taste better, explore these tips and season them with your own spice blend.

Eat foods with prebiotics. Prebiotics are a type of fiber in plant foods such as garlic, onions, leeks, bananas, artichokes, asparagus, sunchokes, dandelion greens, avocado, edamame and whole grains. Prebiotics encourage the growth of our good gut bacteria by acting as their food.

Eat foods with probiotics. Probiotics are live microorganisms that replenish our gut bacteria. Probiotics, also known as “active cultures,” are found in fermented foods. Common probiotic-rich foods include miso paste (made from fermented soy beans), kimchi, sauerkraut, yogurt and kefir. Try these 10 ways to eat more fermented foods.

Choose whole grains instead of refined grains. A whole grain is an intact grain with the bran, germ and endosperm, while a refined grain consists only of the starchy endosperm. Whole grains provide more nutrients, most notably fiber, vitamins and minerals, than refined grains. Check out 8 ways to eat more whole grains.

As you consider how these strategies can be integrated into your eating pattern, note that they are complementary. For example, if you are eating more whole foods, then you are likely choosing more foods with prebiotics. Learn more by tuning in to our webinar on gut health.