Nourish your gut

What is the gut?

Gut: Refers to the gastrointestinal (GI) tract, which includes the mouth, esophagus, stomach, small intestines, large intestines (colon) and anus
Gut microbiome: Refers to the complex ecosystem of bacteria, viruses and fungi that reside in the GI tract, mostly in the colon
Gut health: Refers to the health of our gut microbiome as well as the health and function of the organs, tissues and membranes that make up our GI tract

Ongoing research suggests that the gut microbiome impacts various systems of the body:
- Digestive system: food digestion and nutrient absorption takes place in the gut
- Immune system: the gut contains up to 80% of your immune system cells and plays a major role in managing inflammation
- Nervous system: the gut-brain axis is the network of nerves, neurons and neurotransmitters that runs through your GI tract; the gut may play a role in mental health and mood disorders
- Endocrine system: the gut regulates aspects of metabolism, including blood sugar, hunger and satiety; the gut may play a role in obesity, insulin resistance, diabetes and fatty liver

Eubiosis means there is a balanced microbiome with a healthy diversity of bacteria.
Dysbiosis means there is an unbalanced microbiome with too few good bacteria, too many bad bacteria and/or lack of bacterial diversity.
Lifestyle factors that affect the balance of the gut microbiome:
- Chemical exposure
- Living environment
- Medications
- Psychological stress
- Sleep habits
- Dietary habits

Fiber

Insoluble fiber promotes regular bowel movements, which supports a healthy gut microbiome.
Soluble fiber is fermented by good bacteria which produce byproducts that protect the gut lining against harmful microorganisms.

Good food sources of fiber

Insoluble fiber: fruits, nuts, seeds, vegetables, whole grains
Soluble fiber: avocado, barley, fruits (apple with skin, berries, citrus fruits, mango, nectarines, pear with skin), legumes, oats, vegetables (asparagus, broccoli, Brussels sprouts, carrots, lima beans)

Prebiotics

Prebiotics are specific fibers that are fermented by bacteria in the gut and increase beneficial bacteria.

Good food sources of prebiotics

Whole food sources include asparagus, avocado, bananas, eggplant, garlic, jicama, leafy greens, leeks, onions, whole grains.
Resistant starch is also a good source of prebiotics and is formed when certain starches are cooked and cooled, such as rice, potatoes and legumes.
Many high-fiber products have prebiotic ingredients. Terms you might see on food labels include: acacia gum, inulin, polydextrose, psyllium, wheat dextrin, GOS (galactooligosaccharides), FOS (fructooligosaccharides) and TOS (transgalactooligosaccharides).

Probiotics

Probiotics are live microorganisms that increase numbers of beneficial bacteria and prevent growth of harmful ones.

Good food sources of probiotics

Fermented vegetables
- Kimchi (look for unpasteurized and refrigerated)
- Pickles (made without vinegar)
- Sauerkraut (look for unpasteurized and refrigerated)
Kefir
Kombucha
Miso
Tempeh
Yogurt with live and active cultures

Polyphenols

Polyphenols are naturally occurring compounds found in plants that increase numbers of beneficial bacteria and prevent growth of harmful ones.

Good food sources of polyphenols

Beverages: Coffee, green tea, red wine
Fruits: Apples, berries, cherries, grapes, pears
Spices: Chili peppers, cumin, ginger, turmeric
Vegetables: Broccoli, brussels sprouts, carrots, cauliflower, onions, red cabbage, spinach, tomatoes
Other: Dark chocolate, flax seeds, oats, olive oil, sesame seeds, whole grains

Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fatty acids that help maintain a balanced gut microbiome and strengthen the integrity of the gut wall.

Good food sources of Omega-3 fatty acids

Fatty fish (preferred source): Anchovies, herring, mackerel, oysters, salmon, tuna
Plant sources (less ideal): Chia seeds, edamame, flaxseeds, hemp seeds, soybeans, walnuts

Alcohol: High consumption can increase gut permeability and inflammation
Artificial sweeteners: Aspartame, sucralose and saccharin disrupt the microbiome balance
Refined carbohydrates: Products made from white flour rapidly alter gut composition
Refined sugars and sweets: Sugar-sweetened beverages, candy, desserts and high-fructose corn syrup feed harmful bacteria
Saturated fats: Fried foods and high-fat processed meats promote inflammation-causing bacteria
Ultra-processed and convenience foods: Fast food, prepared meals and packaged snacks often contain additives, emulsifiers and preservatives that damage the gut lining and disrupt the microbiome balance