8 Tips for a Healthy Gut from an Integrative and Functional Medicine Doctor
As a functional and integrative medicine doctor, I often see patients who are struggling with digestive issues and other health problems that can be traced back to an imbalance in the gut. The gut and its microorganisms, also known as the microbiome, make up a complex and vital part of the body that plays a crucial role in our overall health and well-being. In fact, research has shown that the health of the gut can affect everything from mental health to the immune system to metabolism. One of the primary objectives of Integrative Medicine and Functional Medicine is to treat the root cause of a disease or symptom, and oftentimes one of the first steps is to improve gut health, because of its critical involvement in the health of the rest of the body. I like giving simple, easy to follow steps that you can try safely if you have a suspicion that your gut health is in need of some attention.
With that in mind, here are eight tips for optimizing gut health and improving overall health and well-being:
Eat a diverse range of whole, unprocessed foods. Think about eating the rainbow. You want to try to eat every color of the rainbow every day with the foods (particularly fruits and vegetables) that you consume. The gut microbiome thrives on a varied diet that includes plenty of fruits, vegetables, and whole grains. These foods provide a wide range of nutrients and fibers that help feed and support the beneficial bacteria in the gut. The book Fiber Fueled was so helpful for me to really see the mountain of evidence that supports eating a variety of plants to optimize gut health over every other intervention, for those of you seeking additional resources. I recommend it to many of my patients and my colleagues!
Avoid ultra-processed foods and added sugars. Typically, I really like to focus on what to ADD to the diet, rather than what to subtract. I am a big believer in food freedom and engaging your body’s intuition when it comes to food and health. I also know food is a vital part of many cultures (including my own ties to Greek/Cretan culture) and a way to connect us to our countries of origins, our families, and sometimes our ultimate sense of meaning and purpose in life. Food is so important! And restriction is never my goal with my patients or myself! However, we do know and are learning ever-more that ultra-processed foods and added sugars can disrupt the balance of bacteria in the gut and contribute to inflammation and other health problems. Oftentimes, these foods are non-traditional and not part of our family lineages, but if they are, try to use some moderation when consuming them. If you think you have a microbiome imbalance, some additional testing (we’ll get to that) and dedicated time off of pro-inflammatory foods like these can be helpful, but are always intended to be temporary. Work with a trusted health professional, we love this stuff!
Get enough fiber. Fiber, fiber, fiber. Fiber is an important source of nourishment for the beneficial bacteria in the gut. Aim for at least 25-30 grams of fiber per day from sources such as fruits, vegetables, whole grains, and legumes. Occasionally, a high quality fiber supplement can be useful to support healthy bowel movements which supports a healthy gut. Healthy bowel function is wildly important for toxin and hormone metabolite elimination, which I plan to talk about soon. I like this fiber supplement from Renew Life (not affiliated) and will occasionally use it in smoothies, but most of the time I like to try to get those precious grams of fiber through the foods I eat.
Eat fermented foods. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics, which are beneficial bacteria that can help support the health of the gut microbiome. They can also add amazing flavor to homemade dishes and even a quick salad. Sourdough bread even contains beneficial probiotics as it is fermented during the leavening process. Yum! Look for high quality sourdough bread from farmer’s markets or local bakeries, or experiment with the extremely satisfying process of making your own at home.
Consider taking a probiotic supplement. Probiotics can help restore the balance of bacteria in the gut and support overall gut health, though they are not as evidence-based to improve gut health as eating 30 or more plants in a week. With the gut, there are not really any short cuts, but a probiotic could fill some microbiotic gaps in your diet as you work on fiber and whole food plant intake. Look for a supplement that contains a variety of different strains of bacteria. The strains should have a series of letters and numbers after them (i.e. Bifidobacterium lactis HRVD524-US), which means they have been clinically studied. I take Seed (not sponsored) and find it to be a reputable probiotic filled with clinically-studied strains.
Manage stress. Chronic stress can negatively impact the gut microbiome and contribute to digestive issues. Conversely, a suboptimal gut microbiome can have a negative effect on our mental health. It’s a vicious cycle! Practice stress-reducing techniques such as meditation, yoga, or deep breathing. Listen to progressive muscle relaxation guided offerings (Insight Timer is a free app that has many!), take baths or showers before bed, and avoid stimulants like caffeine when possible. I have a reel on my instagram explaining 4-7-8 breathing, which is a great way to quickly regulate your nervous system through the breath. Many of the techniques to balance cortisol levels in my previous blog post are also ways to manage stress, so definitely check that out as well.
Stay hydrated. Drinking enough water is important for overall health, and it can also help support the health of the gut by keeping things moving along. Aim for at least eight cups of water per day, or roughly half of your body weight in ounces of water per day. Consider adding a pinch of high quality sea salt for some natural electrolytes so that you can better absorb the water.
Get enough sleep. Adequate sleep is essential for overall health, and it can also support the health of the gut. Aim for 7-9 hours of sleep per night. Be on the lookout for future blog posts all about sleep health and hygiene.
By following these tips, you can help support the health of your gut microbiome and improve your overall health and well-being. In fact, you may notice a marked improvement in your mental health, pain levels, skin health, or just how you feel overall in your body. If you would like to take a more in-depth look at your gut health and how it may be affecting your overall health, contact my office at Aspen Preventive Health to schedule an appointment. We can do some additional testing and deep dive into your history to see how gut health could be playing a role in a number of related and seemingly-unrelated conditions. I see patients in Aspen, Colorado in person, but accept virtual visits from all over Colorado, Indiana and Wisconsin at this time.
Stephanie Karozos, MD
