What do you think of when you hear “gut health”? Perhaps supplements or probiotics or irritable bowel. Gut health is more than meets the eye. It is not only the gastrointestinal (GI) tract we are talking about. But an optimally functioning GI tract means other healthy body systems. Gut health is a hot topic today and deserves a place on this blog. I am going to discuss what it is, risk factors for suboptimal gut health, signs and symptoms, and how to support a healthy gastrointestinal tract.

What is Gut Health?

The GI tract is filled with millions of bacteria, fungi, viruses, and other microorganisms. This is referred to as the gut microbiome. These microorganisms are essential to a healthy, functional GI tract. A healthy gut means:

1. Enhanced nutrient absorption and digestion
2. Less inflammation (therefore less bloating, gas, cramps, diarrhea, constipation, etc.)
3. Optimized immune system
4. Improved weight management
5. Increased energy
6. Healthy skin
7. Better blood sugar control (possibly decreasing the risk for diabetes)
8. Improved mental health

Risk Factors for Suboptimal Gut Health

1. Recent and/or prolonged systemic antibiotic use
2. Excess sugar and/or artificial sweeteners (check out my recent post on this https://lrxwellness.com/the-sweet-truth-sugar-and-sugar-substitutes/)
3. Alcohol
4. Processed food consumption
5. High stress
6. Poor sleep quality
7. Obesity

Signs and Symptoms of Poor Gut Health

1. Constipation
2. Diarrhea
3. Weight gain
4. Gas
5. Bloating
6. Skin issues

How to Support and Improve

Supporting gut health means improving overall health. You can do this by:

1. Eating a well balanced diet
2. Exercising
3. Reducing stress
4. Drinking enough water
5. Reducing sugar and artificial sweetener consumption
6. Eliminating/reducing processed food consumption
7. Limiting alcohol consumption
8. Improving sleep quality
9. Losing weight when indicated

Specific Foods, Nutrients, and Supplements

Supplements are not usually indicated. Essential nutrients may be obtained through a well balanced diet. These specific items help keep the gut microbiome “in check”.

1. Fiber– fruits, nuts, legumes
2. Probiotics– yogurt, kefir, sauerkraut, kimchi, and other fermented/pickled foods
3. Prebiotics– banana, apples, asparagus
4. Polyphenols– dark chocolate, olive oil, whole grains, green tea, and red wine

In Conclusion

Supporting gut health means optimizing the functions of our gastrointestinal tract and in turn improving overall health. Eating a well balanced diet, exercising, reducing stress, drinking water, eliminating/reducing sugar, artificial sweeteners, processed foods, and alcohol, improving sleep quality, and losing weight when indicated are all ways to improve gut and overall health. There is quite a market for “gut health supplements”. However, most of the time, supplements are not indicated. Essential nutrient requirements can be met through a well balanced diet. Adequate fiber and foods rich in pre/pro-biotics and polyphenols may help keep the gut microbiome balanced. Improving, maintaining, and supporting gut health is important to overall health; so remember to take care of yours!

As always please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS

References

Dix, M. (2024, January 29). How to improve and Reset Gut Health. Healthline. https://www.healthline.com/health/gut-health

Robertson, R. (2023, April 3). How does your gut microbiome impact your overall health?. Healthline. https://www.healthline.com/nutrition/gut-microbiome-and-health

Your digestive system: 5 ways to support Gut Health. Johns Hopkins Medicine. (2021b, November 1). https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health

Zizinia, S. (2022, April 29). How to improve your gut health. MD Anderson Cancer Center. https://www.mdanderson.org/cancerwise/how-to-improve-your-gut-health.h00-159538956.html