Steps to Improve our Gut Health

By prioritizing gut health and embracing integrative approaches, we can proactively safeguard against a spectrum of diseases. Fortunately, there are steps that we can take to improve our intestinal microbiome and promote good gut health.  Some practical steps that you can incorporate into your daily routine to support the growth and diversity of beneficial bacteria in your gut.

  1. Eat a diverse range of plant-based foods

One of the most effective ways to improve your intestinal microbiome is by eating a diverse range of plant-based foods. These include fruits, vegetables, legumes, whole grains, nuts and seeds. These foods are rich in prebiotic fibers – non-digestible carbohydrates that serve as fuel for the beneficial bacteria in our gut. By consuming a variety of these fiber-rich foods on a regular basis, you can ensure that you are providing nourishment for different types of beneficial bacteria.

  1. Limit processed and sugary foods

On the flip side, it’s important to limit highly processed foods and those high in added sugars as they can disrupt the balance of bacteria in our gut. Processed foods are often low in fiber and lack important nutrients needed for maintaining a healthy microbiome. They also tend to contain additives such as emulsifiers which have been linked to negative effects on gut health.

  1. Consume fermented foods

Fermented foods like yogurt, kefir, sauerkraut and kimchi contain live cultures of beneficial bacteria known as probiotics which when consumed regularly can help replenish good bacteria in your gut. These fermented products also provide other essential nutrients like vitamins B12 and K2, and enzymes that aid in digestion.

  1. Consider taking a probiotic supplement

In addition to consuming fermented foods, you can also take a probiotic supplement to boost the population of beneficial bacteria in your gut. Probiotic supplements come in different strains, so it’s important to choose one with strains that have been clinically studied for their benefits on gut health.

  1. Reduce stress levels

Chronic stress has been linked to negative effects on our gut microbiome. When we are stressed, our body releases hormones like cortisol which can disrupt the balance of bacteria in our gut. Engaging in stress-reducing activities like yoga, meditation or even spending time outdoors can help support a healthy microbiome.

  1. Increase Fiber intake at least 30 grams a day

Most foods in the Standard American Diet get absorbed in the small intestine which causes repeated insulin spikes. The more refined the carbohydrate, the higher the glucose spike. Non-starchy vegetables, such as spinach and broccoli have virtually no impact on blood sugar. Numerous studies have shown that increased fiber intake leads to improved glycemic control reduced risk of type 2 diabetes, and reduced risk of cardiovascular disease. (1-2)

Partner with Sizar Wellness:

Understanding the intricacies of your gut health is a crucial step towards achieving overall well-being. At Sizar Wellness, we offer a personalized approach to GI health, utilizing cutting-edge testing and therapeutic interventions to optimize your gut function. Take the first step in uncovering the secrets of your gut health by partnering with us today. The journey to optimal health begins with a focus on the gut. By recognizing the profound impact of gut health on various aspects of our well-being, we can adopt a personalized approach to address underlying issues and pave the way for a healthier future. Partner with Sizar Wellness to embark on a transformative journey towards optimal GI health.

1.Abutair, A.S., Naser, I.A. & Hamed, A.T. Soluble fibers from psyllium improve glycemic response and body weight among diabetes type 2 patients (randomized control trial). Nutr J 15, 86 (2016).

2.Chen C, Shang C, Xin L, Xiang M, Wang Y, Shen Z, Jiao L, Ding F, Cui X. Beneficial effects of psyllium on the prevention and treatment of cardiometabolic diseases. Food Funct. 2022 Jul 18;13(14):7473-7486. doi: 10.1039/d2fo00560c. PMID: 35781477.

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