A Holistic Approach: Simple Steps To Improve Gut Health

Gut Health
Written By Jazmine Corona

Your gut microbiome is a vital element that contributes to the regulation of overall health. The gut microbiome is an ecosystem made up of trillions of microorganisms that live together and influence your health. These microorganisms include different species of bacteria, viruses, fungi, and even parasites. Think of your gut microbiome as a diverse garden. When your garden is colorful, alive, and well, so are you. When your diverse garden is overtaken by weeds, debris, and depleted soil, your diverse garden begins to die, and your health declines. 


An imbalance in your gut microbiome has been connected with numerous diseases such as type 2 diabetes, obesity, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), different types of cancer, non-alcoholic fatty liver disease, and more. The question we should be asking is what’s driving the changes and imbalances in your gut microbiome and how can we use that information to improve our gut health?

4 Influences Behind Gut Imbalances

11 Signs of an Unhealthy Gut 

Here are the most common signs related to an unhealthy gut:

  • Bloating

  • Burping

  • Abdominal pain (stomach pain)

  • Gas

  • Constipation

  • Diarrhea

  • Heartburn

  • Fatigue

  • Weight changes

  • Skin conditions

  • Autoimmunity 

3 Ways To Improve Gut Health 

There isn’t a clear definition of a healthy gut. It’s a complex ecosystem that is influenced by numerous factors. Research has found having a diverse population of bacteria in the gut can reduce your chances of disease.  

1. Diet 

The Western diet was shown to reduce the diversity and populations of bacterial species that make up the gut microbiome. 

To improve your gut health, try making these changes to your diet:

  • Eating a diverse range of different plants can increase the diversity of your microbiome

    • Fiber from the plants are broken down by your gut microbes into different short-chain fatty acids which impact your health such as regulating inflammation, immunity, blood sugar regulation, and supporting digestion and liver health.

  • Increasing intake of prebiotic rich foods can feed your good bacteria: 

    • Berries

    • Blueberries

    • Garlic

    • Onion

    • Leeks

    • Asparagus

  • Increasing intake of probiotic rich foods can repopulate the gut microbiome

    • Yogurt

    • Pickled vegetables

    • Kimichi

    • Sauerkraut

  • Reducing consumption of processed foods and artificial sweeteners can improve inflammation in the gut

2. Stress

Stress can exacerbate inflammation in the gut by allowing harmful bacterial products to bypass the intestinal lining, known as leaky gut. A healthy gut microbiome maintains the intestinal lining, protecting against toxins and antigens attempting to enter the bloodstream.

To improve your gut health, try these stress-management practices:

  • Walking

  • Breath-work

  • Meditation

  • Spending time with loved ones

  • Getting a massage

  • Exercising 

  • Yoga

3. Identifying Root Causes Behind Your Gut Issues

With the complex nature of the gut microbiome and the numerous factors that influence a healthy gut, it’s important to identify the root causes behind your specific gut issues. With functional lab testing, you can measure your gut microbiome as well as determine the microbes that may be contributing to illness. The Gastrointestinal Microbial Assay Plus (GI-MAP) is a test designed to detect microbes (bacterial, parasitic, and viral pathogens) that may be contributing to dysbiosis (a microbial imbalance. It also provides information on digestion, absorption, inflammation, and immune function. 

Improving your gut health means improving your overall health. As research on the gut microbiome continues, we’ll put more of an emphasis on promoting a healthy gut to prevent disease. Start today by focusing on your diet and managing stress to increase diversity, reduce inflammation, and achieve a healthy gut. Once you make changes in your nutrition and lifestyle, you can take the next step by identifying the root cause behind your gut issues with a GI-MAP. 

 
 

References:

  • Bull, M. J., & Plummer, N. T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integrative medicine (Encinitas, Calif.), 13(6), 17–22.

  • de Vos, W. M., Tilg, H., Van Hul, M., & Cani, P. D. (2022). Gut microbiome and health: mechanistic insights. Gut, 71(5), 1020–1032. https://doi.org/10.1136/gutjnl-2021-326789

  • The Royal Australian College of General Practitioners. (n.d.). The gut microbiome. Australian Family Physician. https://www.racgp.org.au/afp/2017/april/the-gut-microbiome/

  • Tu, P., Chi, L., Bodnar, W., Zhang, Z., Gao, B., Bian, X., Stewart, J., Fry, R., & Lu, K. (2020). Gut Microbiome Toxicity: Connecting the Environment and Gut Microbiome-Associated Diseases. Toxics, 8(1), 19. https://doi.org/10.3390/toxics8010019

  • Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ (Clinical research ed.), 361, k2179. https://doi.org/10.1136/bmj.k2179

Jazmine Corona
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