Gut health refers to the overall state of your digestive system, from your upper and lower intestinal tract. Achieve optimal gut health includes eating fiber-rich vegetables and whole grains along with garlic, yogurt and miso to fuel good bacteria; in addition to avoiding artificial sweeteners as well as alcohol and processed food products.

Your gut bacteria communicate with your brain via the vagus nerve and release neurotransmitters such as serotonin that can have an effect on your mood, while strengthening immunity and improving digestion. Achieve optimal gut health means stronger immunity and optimal digestion!

Immune System

A healthy gut is the center of our immune systems; it’s where antibodies are produced and more than 70% of immune cells reside.

Our gut bacteria play an essential role in protecting us against viruses and infections by strengthening the gut lining and stimulating immune cells within us to produce antibodies. Furthermore, they control pH in our digestive system so as to keep it acidic and resistant to pathogens.

These beneficial microorganisms interact with your Enteric Nervous System (ENS), a collection of nerves lining your gastrointestinal tract that regulate digestion. This network relays information about gut and immune health back to the brain in your central nervous system.

Diets rich in whole foods are essential to gut health. This means eating an abundance of plant-based proteins and fiber from sources like vegetables, fruit, nuts, legumes and whole grains – plus prebiotic foods like artichokes and bananas as well as probiotic sources like yogurt, kimchi or sauerkraut for additional support.

Mood

Your gut microbes communicate with your brain via an invisible neural pathway known as the gut-brain axis, and these signals have an enormous effect on both mental health and happiness. Bacteria help your body produce neurotransmitters like serotonin and dopamine which have been shown to relieve depression, anxiety, and cognitive function issues.

Diets high in fiber can help promote good gut bacteria by encouraging good strains to thrive and out-compete unhealthy ones. Fruits, veggies, whole grains and legumes all contain naturally-occurring fiber which promotes gut health, while fermented foods such as kimchi or sauerkraut provide even more beneficial bacteria to your diet.

Stress reduction, mindfulness practice and sleeping 7-8 hours nightly have all been shown to boost gut health. Chang advises becoming what she refers to as “poop detective.” Keep track of your bowel movements, noting any irregularities and discussing this matter with your physician as soon as possible.

Mental Health

The gut is much more than an organ for digesting food; it serves as both an information hub and disease fighter. A healthy gut contains an intricate ecosystem of bacteria called the microbiome that influences everything from your immune system health to mood stability.

An imbalanced gut microbiome puts your body at risk of autoimmune disorders, in which the immune system mistakenly attacks healthy cells. Furthermore, an unhealthy gut makes it harder to absorb nutrients and produce serotonin.

Diet and exercise can both help enhance gut health; eating more nutrient-rich foods such as whole grains, fruits and vegetables as well as engaging in regular aerobic exercise can increase diversity of gut bacteria while increasing beneficial strains of bacteria in your system. In order to further support your digestive wellbeing, be sure to manage stress levels appropriately by getting adequate sleep each night and practicing mindful living practices; your wellbeing depends on it! Let’s work together on keeping it in great condition!

Weight

Your gut microbiome consists of trillions of bacteria, fungi and viruses living inside you that form an intimate partnership with you as its host. Together they break down food that you eat into short-chain fatty acids as byproducts and assist your body with various bodily processes.

Your diet plays a pivotal role in gut health. High-salt, sugar and fat-laden processed, fast and convenience foods may encourage an influx of bad bacteria and yeast which disrupt your natural microbiome and may contribute to digestive disorders.

Have you heard of “go with your gut” or experienced the sensation of butterflies in your stomach when making decisions? These signals come from your second brain – the network of nerves and neurons lining the gastrointestinal tract. To maintain gut health, try eating whole food rich in fiber while limiting processed or refined products with low nutrition content; additionally try increasing prebiotic-rich foods like artichokes, bananas, asparagus or oats into your diet as often as possible.