On Your Way to a Happy, Healthy Gut

By Courtney Eby, RDN, LD

You’ve probably heard the phrase “go with your gut.” This doesn’t only apply to decision making. Inside your digestive tract are about 100 trillion live microorganisms that promote normal, healthy gut function. Choosing a healthy diet that includes a variety of fruits and vegetables, whole grains and lean protein sources is very important for maintaining a healthy gut. In addition to this, there are some other steps you can take to boost your gut health.

Aim for lowering your sugar intake and use artificial sweeteners in moderation. Excessive sugar intake can disrupt the balance of healthful gut bacteria. Also, some evidence suggest artificial sweeteners may cause negative changes in the gut. Whether sweetened with sugar or an artificial sweetener, it is best to save sweetened foods and beverages for occasional treats.

Include omega-3 fatty acids from fish and plant sources. Eat fatty fish such as salmon two to three times per week. Also include plant sources of omega-3s such as walnuts, flaxseeds, chia seeds, pumpkin seeds and canola oil.

Eat more foods containing probiotics and prebiotics. Aim for lowering your sugar intake and use artificial sweeteners in moderation. northfieldhospital.org/nutritiondietetics Excessive sugar intake can disrupt the balance of healthful gut bacteria. Also, some evidence suggest artificial sweeteners may cause negative changes in the gut. Whether sweetened with sugar or an artificial sweetener, it is best to save sweetened foods and beverages for occasional treats.

Eat fatty fish such as salmon two to three times per week. Also include plant sources of omega-3s such as walnuts, flaxseeds, chia seeds, pumpkin seeds and canola oil. Probiotics allow the healthy bacteria in your gut to thrive. Prebiotics feed the probiotics. Try to include probiotic and prebiotic foods together in your diet three times per week. Probiotic foods include yogurt, cottage cheese, kefir, tempeh, miso, soy sauce, buttermilk, and fresh sauerkraut. Prebiotic foods include Jerusalem artichokes, wheat, barley, rye, oatmeal, flax, legumes, leafy greens, asparagus, honey, bananas, and berries.

Flavor foods with herbs and spices. Herbs and spices contain polyphenols which promote healthy gut bacteria. Spice up your cooking by adding fresh or dried herbs and spices!

Enjoy meals together. Feeling connected to friends and loved ones influences how your gut respons to what you eat. Experiencing happiness and joy during a meal sends pleasing signals to your gut.