In recent years, it has become apparent that gut health plays an integral role in your overall health – it’s not just something to pay attention to when you’re having gut issues. Gut health in Annapolis MD has been shown to be directly involved in the causation or prevention of many chronic diseases, not just gastrointestinal disorders. The gut microbiota regulates various pathways in the body, including digestive processes, immune system regulation, blood sugar metabolism, inflammatory response, and detoxification.

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What Is The Gut Microbiota?

The gut microbiota, also known as gut flora, is the collection of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, living within the gastrointestinal (GI) tract, particularly in the intestines. These microorganisms play essential roles in various physiological processes, including digestion, immune function, and the maintenance of gut health.

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How Does The Gut Impact Health?

Imbalance in the gut microbiota is often referred to as dysbiosis and can lead to impaired digestion and nutrient absorption, or leaky gut syndrome, where toxins and partially digested food particles pass into the bloodstream and trigger inflammation. This impaired gut function can lead to obesity, type 2 diabetes, non-alcoholic fatty liver disease (NAFLD), and autoimmune diseases like rheumatoid arthritis and type 1 diabetes.

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How Can I Improve My Gut Health?

Lots can be done to improve your gut health! Recommendations include the following:

1. Eat a diverse diet that includes a variety of colorful vegetables. Switch up the vegetables you eat so that you’re providing the trillions of your beneficial microorganisms with good quality food. In other words, don’t eat the same thing every day or even every week. Lack of dietary diversity can reduce microbial diversity.
2. Add more fiber to your diet by eating high-fiber foods. Fiber feeds beneficial microorganisms. Again, colorful vegetables like broccoli, brussels sprouts, red cabbage, yellow peppers, or fruits like raspberries, blackberries, apples, and oranges are also good sources of fiber.
3. Eat more fermented foods. Foods like sauerkraut, kimchi, and other fermented vegetables such as carrots or beets are available in health food stores in the refrigerated section. Coconut yogurt is also helpful – be sure to choose unsweetened/plain without added sugar or fruit, because the added sugar has the opposite effect on your gut. Fermented foods contain probiotics that populate your gut with health-promoting bacteria.
4. Drink filtered water. Tap water often contains chlorine, fluoride, pesticides, and heavy metals, that can disrupt the gut microbiota and affect digestion. Clean, filtered water helps the body absorb nutrients more effectively, supporting overall gut health and digestive processes. Refrigerator filters often do not filter out enough toxins. Home filtration systems that use reverse osmosis are ideal, but pitcher options are also available.
   Use an air purifier. Indoor air without an air purifier can contain a variety of pollutants and allergens that can negatively affect health, including mold spores and chemicals from household products like cleaners, paints, and furniture.
5. Air purifiers can capture allergens, harmful chemicals, and mold, all of which can contribute to gut inflammation and disrupt the balance of gut bacteria.
6. Incorporate physical activity into your daily routine. Regular exercise can enhance gut motility and has been shown to positively influence the diversity and composition of gut bacteria. Movement helps improve blood flow, reduce stress, regulate gut hormones, and positively impact weight – all of which benefit gut health.
7. Get good quality sleep, ideally 7-9 hours per night. Quality sleep is essential for gut health as it maintains a healthy balance of gut bacteria, supports the integrity of the gut barrier, and regulates digestive processes. Disrupted sleep can lead to inflammation, hormone imbalances, and increased stress, all of which negatively impact gut health and overall well-being.

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What Depletes Gut Health?

To maintain good gut health, avoid or limit the following:

1. Processed Foods: especially those high in carbohydrates and/or high-sugar.
2. Fried Foods: Try steaming your vegetables instead and adding anti-inflammatory olive oil to your dish afterwards, or roasting your vegetables in avocado oil.
3. Alcohol: Excessive alcohol consumption can disrupt the balance of gut bacteria and damage the gut lining. Try kombucha, a fermented tea beverage, instead.
4. Artificial Sweeteners: Some artificial sweeteners like aspartame and sucralose have been shown to disrupt the gut microbiota which can lead to glucose intolerance. Try monkfruit sweetener instead.
5. Sugary Beverages: High sugar intake can promote the growth of harmful bacteria and yeast in the gut. Try stevia-sweetened beverages instead, or filtered water with a slice of lemon.

Reach out to your Living Health provider for recommendations on how to improve your gut health by clicking HERE. We are happy to suggest more information, including gut-supportive foods and recipes, air purifiers, water filtration systems, and we also carry a range of supplements that provide gut health benefits.