Gut health goes beyond a healthy gut microbiome (the trillions of helpful and even harmful microorganisms that exist within your body). It involves your mouth, stomach, and intestines, and the work they do to break down food, absorb nutrients and expel harmful toxins.
So, you might wonder how to improve gut health?
Consuming a variety of fresh foods such as fruits and vegetables, maintaining an active and stress-free lifestyle, and supplementing where possible can all help to improve and maintain your gut health.
Below are 5 expert tips to help point you in the right direction and 4 supplements to support you along your wellness journey.
1 – Consume Lots of Prebiotics and Probiotics
Prebiotics are plant fibers that are used by your body to increase the population of healthy bacteria in your gut. They can be found in foods that have a complex carbohydrate structure and lots of fiber [1]. This can include:
- Fruits
- Vegetables
- Whole grains
Prebiotic foods contribute to overall health by reducing insulin and cholesterol levels in persons who are obese and can reduce the risk of serious health conditions such as type 2 diabetes.
Probiotics are live bacteria and yeast — the good ones. These helpful gut bacteria assist in improving overall gut health and restoring healthy microbiota [2]. Probiotic foods are typically fermented foods, such as:
- Kimchi
- Sauerkraut
- Yogurt
Apart from supporting good gut bacteria, probiotics can reduce the risk of inflammation and similar issues from developing along the digestive tract. For all these good things to get into your system and work effectively, you need to remove the negative byproducts floating around your GI tract.
Did you know? Up to 15% of people living in the world today have some form of irritable bowel syndrome (IBS). What is the root cause of the distress? Toxins.
Microbiome Labs’ MegaIGG2000 is a must-have supplement to support your gut microbiota balance. This concentrate binds with environmental toxins and removes them from your digestive tract.
This allows prebiotics and probiotics to rebuild your mucosal lining, stopping inflammation and maintaining your gut barrier for healthy digestion.
And where digestion is concerned, the importance of a plant-based diet deserves an honorable mention.
2 – Make Plants a Major Part of Your Diet
When it comes to nutrients (vitamins and minerals), fruits and vegetables carry the most wealth but they aren’t our only source of plant-based nutrition. Peas, beans, and legumes are some of the few foods that are — by themselves — macronutrient balanced.
What does this mean? They contain the big three nutritional pillars: carbs, protein, and fat. They also contain other types of nutrients like vitamins and fiber [3].
When it comes to gut bacteria, engaging in digestion gives beneficial bacteria the impetus they need to grow and multiply. There are many different types of bacteria in your body and many of them do different things.
By increasing the volume and variety of plants you eat daily, you can improve your gut health. This doesn’t mean you should become a vegetarian but this type of food should take up a significant percentage of your plate (at least half) at every meal.
Thankfully you have a lot to choose from and variety makes a big difference when it comes to a healthy gut. However, digestive disorders tend to inhibit proper nutrient absorption which is why Simply Nutrients provides multiple must-have supplements.
Several digestive disorders can compromise your gut function and inhibit your nutrient absorption [4]. These disorders include:
- IBS
- Crohn’s disease
- Leaky gut
UltraGI Replenish is a special powder that maximizes your nutrient absorption. Studies reveal an increase of more than 200% in nutrient absorption when using this powder compared with other fuel sources on the market.
In addition, the action of this replenishment shake can heal damaged cells – allowing them to function as they were intended.
Another gut supportive supplement you simply must have is Dynamic GI Integrity.
Similar to Ultra GI Replenish, this nutritional support powder helps strengthen your intestinal lining so fewer toxins can penetrate into your bloodstream causing an immune response. It also may help with nutrient absorption and gastrointestinal function. It is gluten-free, naturally flavored, and free of preservatives.
Important note: the color of the foods you eat will play a big role in the quality of your gut microbiome.
3 – Eat the Colors of the Rainbow
The more diverse your gut bacteria is, the healthier your gut [5]. Each species of beneficial bacteria thrives on a specific nutrient. To improve your gut health it’s recommended to eat as diverse a color scale as possible.
| Color | Examples of | Benefits |
| Red | TomatoesWatermelon | Protection from oxidative damage. |
| Orange or yellow | CarrotsBananas | Boosts your immune system.Modulates the activity of enzymes.Natural detoxifiers. |
| Green | SpinachAvocadosBeans | Supports a healthy blood flow. |
| Blue or purple | BerriesEggplant | Protects you from cellular damage and supports the nervous system. |
| White or brown | CauliflowerPotatoes | Strengthens your immune system.Wards off bad bacteria. |
Sometimes it can be hard to eat your Fruits and Greens. If this is an area you struggle with, you should do your best to fill your diet with as many raw fruits and vegetables as possible. If you believe you aren’t consuming enough, consider supplementing with Simply Fruits and Greens which has over 20 servings of raw fruits and vegetables as well as probiotics and prebiotics to encourage healthy digestion.
While adjustments to your diet can go a long way to improve your gut health, you also want to avoid things that promote an unhealthy gut such as antibiotics. Bacterial infections can happen from time to time but if you are more prone to these than most people, it may be a good idea to speak to your physician about alternative options.
Frequent use of antibiotics allows the bacteria in your system to build up a resistance to them. This makes each instance harder to stop and often requires stronger doses.
Remember: antibiotics kill bacteria period — both the good bacteria and the bad ones. Overuse can cause damage not only to your gut microbiota but also to your immune system [6].
Internal factors are not the only ones that affect your gut microbiome. This delicate balance can also be affected by external factors such as physical activity and lifestyle choices.
Next, we’ll take a look at two external factors you can use to improve gut health and maximize those gut health benefits.
4 – Reduce Your Level of Stress
Environmental factors such as sun exposure and pollution can promote oxidative stress which can negatively impact gut health. It degrades lipid layers of structures within the digestive system and even disrupts the immune system.
Mega Mucosa is a powerful, medically graded supplement offered by Simply Nutrients. This one-of-a-kind formula is designed to rebuild your mucosal barrier.
Your lipid layer is one of the most important aspects of your immunity and your first line of defense against the outside world. It is this barrier that determines how effectively you respond to and can eliminate antigens.
Did you know: your mental health (psychological stress level) can have just as powerful an impact on your gut microbiome as oxidative stress?
Research suggests that emotional stress can disrupt the function of some microorganisms, particularly those within the intestines [7]. How?
The chemical and hormonal changes that occur when you are undergoing stress can stunt the growth and development of helpful bacteria resulting in an imbalance or bad bacteria overgrowth. Stress can also reduce gut microbiome diversity.
What can you do to manage your stress? Engage as often as possible in healthy self-care habits:
- Take a leisurely walk outdoors
- Light scented candles during your bath or before bed
- Engage a few times a week in various forms of cardio
- Do some light stretching before bed
Speaking of beds, our last tip has to do with how much time you spend in them.
5 – Get Enough Sleep Each Night
Irregular, low-quality sleep has been linked to an increased risk of inflammation in the body. This is due to its ability to inhibit the growth and development of the good bacteria that make up a large part of your gut microbiome [8].
According to the Sleep Foundation, 7 hours of sleep is recommended each day (minimum) for adults. Setting a specific time each night to go to bed is a good practice as it helps to align your sleep schedule with your body’s natural cycles.
Going to bed after 8 pm but before midnight, gives your body enough time to get into its deeper phases of sleep before waking for the new day. This practice can leave you feeling more refreshed and your gut microbiome will thank you.
What can you do to ensure a good night’s sleep?
- Have a light meal 1 to 2 hours before bed.
- Only get into bed when it is time to sleep.
- Ensure the room is dark and quiet which means no devices.
- Keep the room temperature cool.
- Try not to take naps during the day.
Improving your gut microbiome will bring health benefits all around the body, especially for the active structures throughout your digestive tract. You can also benefit from the support of a healthy immune system.
A Healthy Microbiome Is a Healthy You
Maintaining a diet rich in nutrients is the first step to improving gut health. A plant-based diet should include:
- Fermented foods/probiotic foods
- Prebiotics
- Fruits and vegetables
- Peas, beans, and legumes
- Whole grains
Diversifying your food source promotes gut microbiome diversity and can improve your overall health as well — reducing the risk of serious diseases such as diabetes and high cholesterol.
We at Simply Nutrients are happy to support you on this wellness journey by providing you with various must-have supplements to keep you on track.
Feel free to peek at what we have in store that’s just right for you.
Resources
[1] https://www.healthline.com/nutrition/prebiotics-benefits
[2] https://my.clevelandclinic.org/health/articles/14598-probiotics
[3] https://www.nutritionadvance.com/types-of-legumes/
[4] https://www.healthline.com/health/malabsorption
[5] https://www.medicalnewstoday.com/articles/308017
[6] https://www.nutritionist-resource.org.uk/memberarticles/antibiotics-the-effect-on-the-gut
[7] https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
[8] https://cleanplates.com/wellness/gut-health-and-sleep/
NOTHING IN THIS WEBSITE IS INTENDED AS, OR SHOULD BE CONSTRUED AS, MEDICAL ADVICE. ANY HEALTHCARE AND/OR NUTRITIONAL MATERIAL CONTAINED IN THIS WEBSITE IS FOR CONSUMER INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY. SUCH MATERIAL IS NOT INTENDED AS MEDICAL ADVICE FOR CONDITIONS OR TREATMENT, NOR IS IT INTENDED AS A SUBSTITUTE FOR A MEDICAL EXAMINATION BY A HEALTHCARE PROFESSIONAL. CONSUMERS SHOULD CONSULT THEIR OWN HEALTH CARE PROFESSIONALS FOR INDIVIDUAL MEDICAL RECOMMENDATIONS.
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