Gut Health 101: How to Support Your Digestion and Feel Amazing

Many clients express concerns like, "I just don’t feel right," or "My digestion is all over the place." If you can relate, you’re not alone! Many people (including me!) struggle with digestive issues, which can affect not just your gut but your entire well-being. My own journey into the world of nutrition began with a quest to heal my gut and balance my life. This journey opened my eyes to the profound impact of gut health on overall wellness, and now I’m excited to share what I’ve learned with you.

What Is Gut Health and Why Does It Matter?

Gut health refers to the balance of microorganisms living in your digestive tract. These tiny creatures, collectively known as the gut microbiome, play a crucial role in digesting food, absorbing nutrients, and even regulating your mood. Yes, your gut health can influence your mental well-being! (Hello Gut-Brain axis).

When I started prioritizing my own gut health, I noticed significant changes—more energy, fewer bloating episodes, and even clearer skin. It was a game-changer! Understanding the link between my digestive health and overall vitality motivated me to dive deeper into the nutrition field, and I’m thrilled to share this knowledge with you.

Signs Your Gut Needs Some TLC

Before we dive into how to support your digestion, let’s discuss some signs that your gut might be out of balance:

• Frequent bloating or gas

• Constipation or diarrhea (or switching between the two)

• Food intolerances

• Unexplained fatigue (reaching for that 4th cup of coffee?)

• Mood swings or anxiety

If you’re experiencing any of these symptoms, it might be time to pay attention to your gut health.

Tips for Supporting Your Digestion

Here are some straightforward strategies to improve your gut health and feel fantastic:

1. Incorporate Probiotics: Probiotics are beneficial bacteria that help restore balance in your gut. You can find them in fermented foods like yogurt, kefir, sauerkraut, and kimchi. I love adding a dollop of yogurt to my smoothies or enjoying a side of sauerkraut with dinner. It’s an easy way to boost your gut health! According to Yaletown Nutrition, aiming for a variety of probiotics can provide different benefits and keep your gut diverse.

2. Eat More Fiber: Fiber is essential for a healthy digestive system. It helps move food through your gut and feeds your beneficial gut bacteria. Aim for a variety of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes. When I increased my fiber intake, I noticed improved digestion and better energy levels. Autumn Enloe suggests gradually increasing your fiber intake to avoid digestive discomfort—your gut will thank you!

3. Stay Hydrated: Water is your digestive system's best friend. Staying hydrated helps dissolve food and absorb nutrients effectively. I always keep a water bottle on my desk to remind myself to sip throughout the day. Herbal teas, especially ginger and peppermint, can soothe digestion, too. Tip: Add a pinch of sea salt, and some lemon, mint, or orange. peels - not only does it add more flavor, but it also helps with making sure you have mineralized water. Oh, and an even bigger tip, studies have shown drinking water from a straw (try to use a glass for your hormones pls) increases the amount you drink! Bonus.

4. Limit Processed Foods: Processed foods can disrupt the balance of your gut microbiome. Focus on whole, nutrient-dense foods that nourish your body. Autumn Enloe emphasizes the importance of eating a variety of whole foods to maintain a healthy gut. When I eat more whole foods, I feel more energized and less bloated.

5. Manage Stress: Stress can significantly impact your gut health. When stressed, your body goes into fight-or-flight mode, hindering digestion. Incorporate stress-reducing activities like yoga, meditation, or even a leisurely walk. Personally, I find that a quick meditation session helps me unwind and reconnect with my body after a hectic day.

6. Get Moving: Regular physical activity supports healthy digestion by promoting the movement of food through your gut. Aim for at least 30 minutes of moderate exercise most days. I enjoy a mix of cardio and strength training, which boosts both my gut health and mood.

Additional Tips to Enhance Gut Health

• Chew Your Food: It may sound simple, but chewing your food thoroughly can significantly aid digestion. Aim to chew your food 20x before swallowing. Enzymes are released in your mouth that help to break down the food that you are eating. It also signals to your body that food is on its way - prepping the rest of your digestive system to get ready to work!

• Mindful Eating: Pay attention to your eating habits. Eating slowly and without distractions can enhance your relationship with food and improve digestion. I’ve found that when I eat mindfully, I enjoy my meals more and recognize when I’m full, helping to prevent overeating. In my home, we take 3 deep belly breaths before eating our food. It helps us to slow down, be conscious of what we are about to do, and allow us to be present before we begin eating.

• Listen to Your Body: Everyone’s gut is unique. Pay attention to how different foods and habits make you feel. Keeping a food diary can help identify patterns and triggers, allowing you to make informed choices. I can’t highlight this enough - we are all unique. Some foods may trigger you that have no impact on your friend/partner. Being able to identify these foods is so important as it gives you clues about your body and overall health.

Supporting your gut health is a journey, and the benefits extend far beyond digestion. By incorporating these simple strategies into your daily life, you can improve your gut health, boost your energy, and feel amazing overall. Remember, your gut is often referred to as your “second brain,” so take good care of it!

If you’re ready to embark on this journey toward better gut health, let’s get started together. Your body—and mind—will thank you!

References

1. Enloe, A. (n.d.). "Gut Health 101." Autumn Enloe Nutrition. Link to the article.

2. Yaletown Nutrition. (n.d.). "Gut Health 101." Link to the article.

3. Ghosh, T. S., et al. (2020). "The Gut Microbiome in Health and Disease." Nature Reviews Gastroenterology & Hepatology. Link to the article.