6 Simple Ways to Improve Your Gut Health

You might be used to thinking of bacteria as bad, but your gastrointestinal tract is actually home to trillions of bacteria, fungi, and other microorganisms that aid in digestion, support your immune system, and are essential for maintaining overall wellbeing. Gut health refers to the balance of those microorganisms in your gastrointestinal tract. 

When you have a healthy gut, your GI tract can properly digest and absorb nutrients. However, if the bacteria is imbalanced, you can experience a wide range of symptoms, from bowel changes and acid reflux to sleep disturbances, fatigue, and mental health challenges. Read on to learn how your gut health affects your overall health and simple tips you can try to improve your gut health at home. 
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Gut health affects more than just digestion.

The brain and your gut are closely connected, which is why you may hear healthcare providers talking about the “gut-brain axis.” In fact, the brain and the gut talk to each other through chemicals called neurotransmitters. Imbalances in one of those can affect your hunger, bowel habits, mood, stress, immunity, and cognitive function, among other things.

For example, if you’re experiencing bloating or other digestive issues, you might see a cascade of effects elsewhere in the body. When your gut isn’t working properly, you might also feel more anxious or depressed, have difficulty sleeping, or experience brain fog. In addition, if you experience stress, you might notice some dysfunction in your gastrointestinal system. 

In addition, 70% of your immune system resides in the gut, working hard to fight against harmful bacteria. Dysfunction in your gut can make you more susceptible to illness or even autoimmune illnesses.

Foods and lifestyle changes to support a healthy gut.

1. Eat whole, unprocessed foods.

It’s important to eat a well-balanced diet rich in whole foods. Try to minimize processed foods, which help to proliferate bad microorganisms that can create dysbiosis, or an imbalance of bacteria in the gut. Fruits and vegetables are generally high in fiber and water content which can help to keep bowel habits regular, allowing your gut to rid the body of toxins efficiently.

2. Incorporate more fermented foods into your diet.

Fermented foods are a good source of natural probiotics that contain live, diverse bacteria that help to balance the gut. Foods like kimchi, yogurt, kefir, and sauerkraut can all help to support your gut health. You can look for these foods in the refrigerated section of your local grocery store.

3. Consider a low-FODMAP diet to remove irritants from your digestive system.

A low-FODMAP diet may be recommended if you notice your body has a hard time digesting certain foods. It involves reducing or eliminating food triggers or potential irritants, which can allow your GI system to restore its gut microbiome to a healthy state. You can look up specific eating guides consistent with a low-FODMAP diet online, but typically this diet involves avoiding foods such as:
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• Onions

• Garlic

• Artificial sweeteners

• Gluten

• Legumes

• Dairy

• Certain fruits and vegetables

4. Exercise regularly.

Exercise is a great way to improve your gut health, as it helps to keep things moving in your digestive tract. Additionally, it also helps to improve circulation and maintain a healthy metabolism, both of which can be helpful for lowering your risk of cardiovascular disease. In addition, staying active can improve your sleep quality, which is also essential for a healthy gut. Try to aim for at least 40 minutes of exercise, five times a week. 

5. Establish good sleep hygiene.

You may be surprised to learn that the balance of your gut’s microbiome may be linked to how well you sleep. Lack of sleep doesn’t just make you tired, it’s also linked to an increased risk of cardiovascular disease and other health concerns, including gastrointestinal conditions such as gastroesophageal reflux disease, or GERD. Getting enough sleep can also help improve blood sugar control. Likewise, having a healthy gut microbiome may lead to more high-quality sleep.

6. Find a way to manage stress.

Stress can lead to all types of hormonal changes in the body, affecting things like cortisol and adrenaline which can impact the gut-brain axis. When we experience stress, it’s not uncommon for our gut to negatively react. In fact, many chronic GI conditions are worsened by stress, which is why it’s important to find ways to lower your stress levels. In addition to getting enough sleep, consider exercise, meditation, or deep breathing practices that can help you to maintain a healthy gut while navigating stressful life circumstances.
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Common signs your gut is not functioning properly.

If you just generally feel that something is off, it’s always a good idea to talk to your primary care doctor or a gastroenterologist. Signs of an unhealthy gut vary person-to-person and may include:

• Abdominal discomfort

• Bloating

• Irregular bowel movements

• Acid reflux

• Trouble swallowing

• Bloody stool

• Difficulty sleeping

• Feeling fatigue

• Skin changes

• Brain fogginess

• Anxiety

• Bad breath

• Autoimmune conditions
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When to see a doctor for gut health.

It’s important to seek care anytime gut issues become more consistent and begin to affect your quality of life. In addition, red flags that warrant immediate attention include sudden and unexpected changes in weight or rectal bleeding.  

At your first visit with a GI specialist, you can expect them to ask questions about your bowel habits, eating habits, and overall health. Depending on your symptoms, your doctor may recommend imaging tests, such as endoscopy or colonoscopy, to further evaluate your GI tract. 

When it comes to your gut health, we’re here to help. Our compassionate and skilled gastroenterologists are experts at getting to the root of your symptoms and personalizing treatment based on your unique needs. You don’t have to live with uncomfortable or painful GI symptoms. Find a MedStar Health GI specialist near you and get back to feeling your best.