Our daily health and lifestyle habits can harm or harm the gut microbiome. There are trillions of bacteria in your intestines. The latest research continues to shine brightly on the powerful impact a well-functioning gut has on overall health and wellness. “Promoting a balanced and diverse gut microbiome supports the immune system, increases nutrient absorption, and may even reduce the risk of developing certain gastrointestinal diseases,” says Everflex Fitness. says Avery Zenker, registered dietitian.
When you think of gut health, you may think of prebiotic sodas, probiotic supplements, and digestive enzymes available on the market to reduce gas and bloating. While these products may benefit some people, there are some habits you can implement every day to keep your gut in tip-top shape.
In this article, health experts reveal things that may support your gut more than you previously thought.
6 ‘bad’ things you should actually do to improve your gut health
1. Eat lots of carbohydrates
Extremely restrictive diets are not necessary, but they can be a slippery slope for your health. For example, avoiding foods that appear to be too high in carbohydrates and sugar is a common healthy eating strategy. Although carbohydrates are often thought of as “bad,” there are actually some “bad” carbohydrates that you should be consuming because the nutrients they contain are good for you. “Reducing your carbohydrate intake can deprive you of dietary fiber, a non-digestible carbohydrate that has beneficial effects on human health and the diverse microbiome,” says M.S., L.D., Central Nervous System. Marcy Vaske said.
Multiple types of fiber, including soluble and insoluble, work magic in your intestines to keep you full, stabilize blood sugar levels, and prevent constipation. Additionally, another type of fiber called prebiotic fiber also promotes gut health. “Grains and starchy vegetables are fiber-rich foods that provide your gut with prebiotics that feed the good bacteria in your intestines. Foods high in prebiotics include chicory root, Jerusalem artichoke, Things like onions, asparagus, etc.,” says Baske.
Despite what you may have heard, you don’t have to limit carbohydrates to reach your health goals. “Restrictive diets do more harm than good,” says Supriya Rao, MD, managing partner at Integrated Gastroenterology Consultants.
2. Eat the skin
Apple, cucumber, and carrot peels can end up piling up in many household trash cans and compost bins due to their texture, appearance, or simply personal preference. Depending on the produce, it may be a good idea to leave the peeler on and leave the outer layer on. “These outer layers are rich in fiber, vitamins, minerals, and antioxidants that support gut health and overall well-being,” says Zenker. “Additionally, vegetable skins contain prebiotic fiber, which feeds your gut bacteria.” Some skins may be too tough or grainy to enjoy, Zenker says. However, you can eat carrots, potatoes, beets, eggplants, kiwis, cucumbers, citrus fruits, and the skin of winter squash.
Whip up a smoothie or air-bake the skins to make munching on them even more delicious, like this recipe for Crispy Potato Peel Chips.
3. Drink coffee
“Some people may shy away from coffee because they think it’s hard on their stomachs, but moderate coffee consumption can have beneficial effects on intestinal function, supporting digestion and improving the composition of gut bacteria. ,” says Krista Wehr, LDN, RD. , owner of Louisiana Nutrition Associates.
If you enjoy your morning beer and your body can tolerate it, you’re getting health-promoting nutrients whose effects on the gut have been studied. “Coffee is rich in polyphenols, a type of plant compound that is active in the body and contributes to health by reducing inflammation and oxidative stress. These increase the amount of beneficial bacteria in the gut. , it may have a protective effect against harmful types of bacteria,” Bask says.
Additionally, research shows that coffee, whether decaf or caffeinated, improves bowel movements for a third of the population and may play an important role in healthy digestion.
4. Get enough sleep
If you’ve ever put up with sleep in order to work, exercise, or binge-watch Netflix, you may understand that prioritizing quality sleep can sometimes take a back seat. “About 33% of Americans sleep less than 7 hours,” says Rao. We know we need more energy to have more energy, focus, and feel better, but we don’t realize that sleeping less than the optimal amount of sleep can affect how our gut works. Maybe not. “Sleep has been shown to play an important role in many areas, including brain function, metabolism, appetite regulation, and immune function,” Rao said.
Research has shown that there is a special relationship between your gut microbiome and sleep that occurs through the gut-brain connection (also known as the gut-brain axis). In fact, the gut is known as the “second brain,” and substances produced in the gut, such as short-chain fatty acids, are known to communicate with the central nervous system.
“Sleep deprivation due to poor nighttime sleep and switching jobs to the point of jet lag can affect circadian rhythms and, in turn, alter microbial diversity and the structure of the gut microbiome,” says Vaske. says.
So, is it better to sacrifice a little sleep to exercise or do something else? “If you get less than 7 hours of sleep a night in order to get up early and exercise, you’ll reduce your gut microbial diversity. “This can lead to increased intestinal problems and an increased risk of intestinal disorders,” Dr. Vaske says.
5. Avoid repeating foods
Often, we fall into the habit of adding the exact same items to our grocery pick-up orders, cooking the same meals every week, or eating monotonously. Overall, the goal is to consistently consume nutrient-dense foods, and you can eat the same nutrient-dense foods every day and still stay healthy. That said, eating a diet full of variety can help strengthen your gut for ultimate health. “By embracing diversity in our diets, we provide a wider range of nutrients and foster growth and diversity of gut bacteria. A diverse microbiome helps promote digestion, improve immune function, and reduce the risk of gastrointestinal disorders. and alleviation of chronic metabolic disorders,” said Martha Celan, MS, RD/LDN, Pritikin Longevity Center.
So, try adding a little twist to your meal planning, like choosing seasonal vegetables to throw in your stir-fry, choosing a different type of nut to add to your trail mix, or air-frying a different type of fish. please. “You can change your gut flora profile in just a few days by simply changing your diet. That’s why it’s important to keep your daily diet loaded with a variety of fruits and vegetables, healthy proteins and fats. It’s beneficial,” says Vaske.
6. Eat full-fat foods
It’s not uncommon for butter, ghee, and coconut oil to be maligned due to their high saturated fat content. Nevertheless, there is no reason to banish them completely. According to the 2020-2025 Dietary Guidelines for Americans, Saturated fats should make up up to 10% of your daily caloric intake. That’s about 22 grams of saturated fat for someone eating a 2,000 calorie diet. Surprisingly, both butter and ghee contain butyrate, a short-chain fatty acid known to promote gut health and reduce inflammation.So, enjoy it in moderation and your gut might thank you.
conclusion
Remember, improving your gut health isn’t limited to a 60-day supply of probiotic pills. Instead, focus on small changes in your daily life that you can stick with over the long term. From adding new foods to your grocery list to enjoying coffee to peeling less fruit, these “bad” habits can change the tone of your digestion and support your microbiome to thrive. there is.
