Top 6 Tips to Nourish your Gut Microbiome

Gut health is connected to our brain, mood, immune system and overall health. The gut is shorthand for the gastrointestinal system that includes the esophagus, stomach, small intestine, liver, gall bladder, pancreas and colon.

Our gut digests and absorbs nutrients from food and keeps things moving. The gut is fascinating and sometimes called the second brain because the GI tract has about 100 million nerve cells which communicate with the brain. To break down food, the gut uses enzymes, mechanical activity, nerves, and hormones like insulin. Our gut is also inhabited by over 1,000 species of microbes, bacteria and viruses, called the microbiome.

Bacteria plays a major role in the gut microbiome. The gut microbiome is like a garden. When we grow a diverse garden, our health thrives.

1. Eat a variety of whole foods. Enjoy whole grain breads, oatmeal, quinoa, wild rice, popcorn, barley and more. Add more vegetables, fruits and nuts to your meals and snacks. Plant fibers feed beneficial microbes in your gut microbiome which in turn nourish your gut. Many of these plant foods are called prebiotics. Some foods with high amounts of prebiotics include apples, asparagus, bananas, berries, green vegetables, legumes, onions and tomatoes. Try to eat 30 different plant-based foods a week. Coffee, herbs and spices count!  
2. Add probiotic foods. Probiotics are helpful microbes that you’ll find in fermented foods and drinks. Probiotic foods include yogurt, kefir, cottage cheese, kombucha, sauerkraut or kimchi, pickles and pickle juice. Look for “live and active cultures” on the label.
3. Chew your food. When we chew, we begin digesting and breaking down our food to help the body absorb nutrients well. Chewing also increases the production of saliva and enzymes to support your gut microbiome and help prevent the overgrowth of bacteria and fermentation in the gut. Both can lead to indigestion, bloating, increased gas and constipation. Plus, when you focus on chewing, you will find you are eating more slowly, enjoying your food more, and skipping the discomfort of feeling too full.
4. Drink water. Water, the best drink for our bodies, is also good for our gut health. Like chewing, water also helps break down our food to help our body absorb nutrients. Plus, it helps prevent constipation to keep things moving. Research from the National Library of Medicine shows that drinking water contributes to a diverse gut microbiome.
5. Limit ultra-processed foods and sugar. Ultra-processed foods are cereal, white breads, cookies, chips, pop, fast food, candy, mass-produced baked goods and many energy bars. These foods do not contain the good fiber that feeds our gut microbiome. Research shows they can change the gut microbiome and lead to inflammation. These foods are absorbed quickly into our body with little digestion. The gut absorbs the sugar which can cause spikes in blood sugar levels. Not only are these foods designed to make us keep eating, our gut may not send the signal to our brain that we are satisfied. Limiting processed foods and sugar can improve your gut microbiome and reduce the risk for obesity, cardiovascular disease, type 2 diabetes and inflammation.
6. Get regular physical activity. New research is showing a connection between exercise and the gut microbiome. High intensity cardio exercise, such as running, increases the oxygen in the brain and bloodstream which helps create an environment for good bacteria to thrive. Low intensity exercise, such as walking, helps keep us regular and supports healthy digestion. Exercise can also lower the risk of Crohn’s disease, ulcerative colitis, colon cancer and improve the body’s immune function.

At Mankato Clinic Gastroenterology, our physicians, providers and staff understand that digestive issues affect your quality of life. It impacts how we eat and live. We may miss work, stay home and skip activities.

Listen to your gut. If you have ongoing diarrhea, constipation, frequent or severe heartburn, bloating and gas, sudden abdominal pain or blood in your stool, see your primary care provider. Your PCP can refer you to a Gastroenterologist. In our first visit, we will learn about your symptoms and create a plan to diagnose and treat.

We may recommend blood tests, stool tests, imaging (such as ultrasound, x-rays) or endoscopic evaluation, including upper endoscopy or colonoscopy.

Sometimes, we find that certain foods are irritating your gut. To reach a diagnosis, we may ask you to stop eating these foods for a short period of time. If you are feeling better, then we can create a treatment plan and support you in altering your diet. Throughout your care, we work closely with your primary care provider.

Above all, we encourage you to seek medical care if you have digestive symptoms. Lean on your primary care provider and GI specialist for diagnosis and treatment.

This article is for informational purposes only. Consult a healthcare professional for medical advice and diagnosis.