Gut Health - What is it?
By Lizzie Streit, MS, RDN, LD
Chances are you’ve seen or heard the phrase “gut health” lately — on food labels, in the media, or just in conversation with family and friends. Broadly speaking, this term refers to the health of the gastrointestinal (GI) tract.
The human gut is home to countless bacteria that affect numerous bodily functions. Keeping these bacteria healthy may therefore play a large role in maintaining a healthy weight, immune system, digestive system, and more. Not surprisingly, eating habits have a big impact on the health of the gut microbiome.
This post provides an overview of gut health and tips for keeping your gut microbiome healthy and thriving. In addition to eating a weight loss meal plan, there’s a lot you can do to keep gut health in check!
Intro to Gut Health
In the past couple of decades, there has been an increasing number of studies on the complexities of the human gut. It’s well-known that the gut is home to a broad microbiome, made up of hundreds of species of bacteria and other microorganisms. However, how exactly these bacteria affect health continues to be explored.
Gut bacteria are often divided into two categories: “good” bacteria that support health and “bad” bacteria that harm health. Researchers have speculated that “good” gut bacteria positively influence the functioning of the immune system and digestive system and help protect against gastrointestinal disorders, cancers, obesity, diabetes, heart disease, and mental health problems.
The specific mechanisms through which gut bacteria play a role in the prevention of these issues is still not entirely understood. However, it’s thought that the fermentation of dietary fiber by gut bacteria is partially responsible. Specifically, gut bacteria can turn fiber into short-chain fatty acids (SCFA). SCFA can be absorbed in the bloodstream, used for energy, and act as signals in processes that regulate inflammation and immune responses.
Even though the scientific community’s understanding of the connection between gut bacteria and health is still limited, enough has been established to support the importance of maintaining a healthy gut. A healthy microbiome is typically defined as one with a high diversity of bacteria and other microorganisms. “Good” bacteria should outnumber harmful bacteria that promote inflammation or are linked to chronic illnesses and poor immune function.
Certain factors can disrupt the delicate balance of gut bacteria. For example, being born via a C-section instead of a vaginal birth, taking antibiotics, and eating a poor diet can all contribute to imbalances in the gut microbiome. Genetics also play a role in gut composition.
Connection Between Gut Health and Obesity
Poor gut health has been linked to many health issues, including obesity. Research has found that individuals with obesity have low gut bacterial diversity and lower concentrations of certain bacteria compared to those at a normal weight. In particular, depleted stores of Bacteroides thetaiotaomicron may contribute to obesity. In fact, studies suggest that levels of a related bacteria increase in the gut microbiome when individuals lose weight.
Furthermore, the gut bacteria in obese people may be better at using and storing energy from foods compared to the microbiomes of normal weight people. Overall, there are likely many differences in gut composition between individuals who are overweight or obese and those who aren’t. It’s not entirely understood, but it’s clear that there is a link between gut bacteria and weight.
Ways to Support a Healthy Gut
Now that you know the importance of maintaining a healthy gut, you are probably wondering how to do it! Here are a few ways to support a diverse and flourishing gut microbiome:
Get enough dietary fiber. “Good” gut bacteria feed on fiber. Remember, gut bacteria turn fiber into SCFA that influence many bodily processes. Unfortunately, most Americans don’t get enough fiber. To add more fiber to your diet, eat more fruits and vegetables, whole grains, and legumes. Remember to increase fiber gradually and to drink enough water to avoid digestive discomfort.
Incorporate foods with prebiotics. All types of fiber in foods are generally good for you, but a specific form known as prebiotics are especially beneficial for feeding “good” bacteria. Garlic, Jerusalem artichokes, onions, asparagus, oats, apples, artichokes, and beans contain prebiotics.
Eat fermented foods. Foods that have undergone fermentation contain probiotics. Probiotics are live cultures and “good” bacteria that also exist naturally in the gut. Eating foods with probiotics may therefore increase the amount of “good” bacteria in your microbiome. To incorporate more fermented foods into your diet, try kefir, miso paste, kimchi, sauerkraut, and yogurt (make sure the label says it contains live cultures). Lactobacillus is a type of probiotic bacteria that’s commonly found in fermented foods and may have a number of health benefits.
Eat resistant starch. Resistant starch acts similarly to fiber in the body, meaning it can be fermented in the large intestine like other fibers and feed “good” bacteria. Foods that contain resistant starch include cooked then cooled potatoes, green bananas, oats, and beans and legumes.
Limit refined sugars. Consuming too much refined sugar — the kind found in sugar-sweetened beverages, candy, and other desserts — can lead to a decrease in “good” gut bacteria. This is because refined sugar feeds “bad” bacteria that have pro-inflammatory properties, allowing them to beat out better bacteria and become the dominant species in the gut. To cut back on refined sugars, be sure to read food labels to identify the amount of added sugar a food contains. Healthy For Life Meals now lists added sugar on the nutrition labels for our meals. Spoiler: there’s very little in our food!
Enjoy foods with polyphenols. Polyphenols are beneficial plant compounds that may not get fully digested and instead end up in the large intestine where they can feed healthy gut bacteria. Polyphenol-rich foods include grapes, green tea, blueberries, cocoa and dark chocolate, plums, cherries, hazelnuts, and artichokes.
Reduce your stress levels. If you are constantly stressed out, your gut bacteria may suffer. Some research suggests that psychological stress can change the composition of the gut microbiome and even reduce “good” bacteria. Check out this blog post for tips on lowering stress levels.
Get enough sleep. Not getting enough high-quality sleep may also have detrimental effects on gut health. Even just short-term sleep loss can change the microbiome, decreasing “good” bacteria and increasing “bad” bacteria. Fortunately, our blog has many tips for improving sleep hygiene. Check out this post and this one for information.
Even though the science behind the gut microbiome seems complicated, maintaining a healthy gut doesn’t have to be! Choose one or two tips from the above list to get started. Once you get the hang of eating more fiber in general, for example, start working on choosing more specific foods with prebiotics or resistant starch. After you’ve established a habit, choose another tip to implement.
Note from Healthy For Life Meals: Our menus include tons of foods that support a healthy gut, including plenty of fiber-rich plant foods. Get started with one of our delicious, weight loss meal plans today and start your journey to better gut and overall health!