Lesson 3: How to Improve Gut Health Pt. 1

how to improve gut health pt. 1

Eat Right

Watching what you eat can go a long way in improving your gut health and boosting your hormone health. Eating organic and eating a balanced diet is just the start. You should also consider:

  • Eating more blood-sugar balancing foods. There are several foods that help balance blood-sugar levels, which will in turn support a healthy gut. Go for high phytonutrient, low-glycemic foods like salmon, avocados, nuts, seeds, and olive oil.
  • Eating fewer white foods. Sugar, dairy, and gluten have all been linked to causing disruptions in the gut microbiome. Reduce your intake of these foods or cut them out of your life completely.

Get Cultured

  • Cultured foods: Sauerkraut, kimchi, cultured root veggies, traditional pickles, fermented relish, preserved carrots, preserved lemons, other fermented vegetables, unpasteurized miso. Consume only homemade or real cultured foods from the refrigerator section of your store. Most of the products sold on the store shelf are made with a vinegar brine and do not have the same health benefits. I love Wild Brine products.
  • Fermented dairy: Plain organic unsweetened yogurt or kefir
  • Prebiotic foods: Resistant starches, artichoke, casava, sweet potato, dandelion greens, garlic, leeks, onion, asparagus, and real dark chocolate! These foods are high in soluble fiber, which act as food for your microbiota. They should be eaten raw to receive their full prebiotic benefits. You can also purchase a prebiotic supplement or a synbiotic formula that has both prebiotics and probiotics.
  • Probiotic drinks: Kombucha, Good Belly Shots (lemon is my favorite), Kavita, coconut kefir, and coconut water kefir are popular.

Reduce Inflammation

Low-glycemic foods will help greatly with this. You should also avoid exposure to toxic substances, exercise more, and get enough sleep.

Limit the use of Antibiotics

As the name suggests, antibiotics kill off bacteria. This means all bacteria, not just the bad ones. So, only take antibiotics when really necessary. Certainly, there are those necessary times, but experts suggest antibiotics are seriously overused.

Rethink Hormonal Birth Control

Hormonal birth control messes with the gut microbiome. It also increases the risk of inflammatory bowel diseases like colitis and Crohn’s disease.