By Christy Thigpen, Certified Integrative Nutrition Health Coach│ www.nutritionreresh.com │ IG + FB: @nutritionrefresh
Gut health is a hot topic in the nutrition world and rightly so! Over the years we’ve discovered that the state of our gut microbiome can affect practically everything from our mental health and weight to our immune system and energy levels.
With the gut being a critical piece to the puzzle, it’s important to make sure it is thriving and operating at its’ best. Here are 5 essential ways to increase your gut health for vibrant energy.
1. Out With the Processed Foods and in With the Whole Foods
When you reach for something that is processed it’s likely that it is low in fiber and contains little nutritional value; however, the food industry is smart and loves to throw labels on things to drive up sales. Today we see so many processed cereals and bars that say “high fiber”, but don’t fall for the trap. You want to be getting your daily fiber intake from nutrient dense fruits, vegetables and whole grains – not sugary cookies, bars, and muffins made with processed fiber.
2. Eat Enough Fiber
Getting enough fiber is crucial to maintaining a healthy gut. Fiber is a carbohydrate found in plant-based foods and it moves through the intestinal tract without being absorbed or digested. Our gut contains trillions of microorganisms and they need to be fed in order to grow. For beneficial microbes, dietary fiber is their best friend. According to the Dietary Guidelines for Americans, adult women should be consuming around 28g of fiber per day and adult males 34g. Keep in mind that these numbers are meant to be guidelines–it is up to you to experiment with your body and see how much fiber you need to feel your best!
3. Reduce Added Sugars In Your Diet
Do you know how much sugar you are consuming? If you’re eating processed foods, it’s probably higher than you think! Companies sneak sugar into things like pasta sauces, yogurts, and cereals all the time. Sugar may taste good, but how does consuming high amounts affect your gut? Sugar can promote the growth of bad bacteria in the gut and lead to irritation. Studies have shown a link between diarrhea and the poor digestion of certain sugars. One sugar that’s a common culprit is lactose found in milk. Intolerances to dairy products occur when your body doesn’t produce the enzyme to break down lactose, resulting in a not so happy gut. So while you work to reduce your sugar consumption you might want to experiment with limiting dairy as well.
4. Lower Your Stress Levels
Today people are constantly on the go! Our never ending to-do lists bring us unnecessary stress. Take some deep breaths, because high stress levels can affect – you guessed it – your gut health! When you’re feeling relaxed, your gut microbiome is in a symbiotic state and bacteria can work in harmony to do their job; however, crank up that anxiety and your microbiome freaks out a bit and can’t maintain balance. This results in digestive discomfort. An easy way to reduce stress in your everyday life is adopting a 5-10 minute daily meditation practice.
5. Add Fermented Foods To Your Diet
Fermented foods like sauerkraut, kimchi, kombucha, pickles, apple cider vinegar and yogurt can help provide your body with a healthy dose of probiotics. Probiotics play a vital role in maintaining good gut health. During fermentation, bacteria breaks down components in food (like sugar), making it easier for the body to digest. Fermentation can boost the nutritional value of foods as well! There are many different opinions on how much and how often to consume fermented foods, and it’s completely dependent on the individual. The one thing to keep in mind is that if you’re new to fermented foods it may take your body time to adjust at first. Learn more about how fermented foods can help with digestion in my article on Apple Cider Vinegar.
There you have it, no fancy pills or strict detoxes necessary! Improve your gut health by taking simple, manageable steps like eating whole foods, getting enough fiber, limiting sugar and dairy, reducing stress, and incorporating healthy probiotics in your diet. One of my favorite ways to support my gut health is with this green smoothie!
GOOD GUT GREEN SMOOTHIE
Ingredients
2 scoops *Orgain Organic Protein & Superfoods Plant Based Protein Powder (with 1 billion probiotics)
½ avocado
½ cup blueberries
½ cup frozen cauliflower rice
1 cup spinach
1 cup unsweetened vanilla almond milk
1 tsp chia seeds, soaked
½ tsp bee pollen (optional)
Ice (optional)
Instructions
In a blender, add all ingredients and blend on high until well combined.
If you are using a Nutribullet, make sure to add the protein powder last or it will get stuck at the bottom of the container.
Add more or less unsweetened vanilla almond milk to adjust the thickness to your preference.
Pour into a glass and enjoy!
*Note: You can swap out the plant based protein powder for another brand of your choice.
Christy Thigpen, Integrative Nutrition Health Coach and creator of Nutrition Fresh
Christy is a Certified Integrative Nutrition Health Coach specializing in helping women calm their anxious thoughts and live a healthy life through nutrition, lifestyle and mindset. Her one on one coaching program is designed to help individuals develop and maintain healthy habits to get them towards their specific goals. With the right game plan, accountability, and education, Christy believes you can accomplish anything in life and enjoys watching her clients transform their lives one day at a time. To inquire about Christy’s coaching practice email: nutritionrefresh@gmail.com.