Here’s a gut check for you.
The bacteria that live in the human gastrointestinal tract — known as the gut microbiome or gut flora — aids digestion and can contribute to overall wellness.
“A healthy microbiome can help support our immune system, assist with digestion and nutrient absorption, and even influence our mood and behavior,” says Susan Schachter, a registered dietitian, nutritionist and adjunct professor of nutrition.
Schachter notes that gut flora helps break down the food we eat and helps the absorption of vitamins, minerals and other essential nutrients.
“This can affect our overall health and immunity, as a deficiency in certain nutrients can weaken the immune system,” she says. “Our gut flora also plays a crucial role in the development of our immune system, particularly during early childhood, as a diverse and healthy gut microbiome is important for proper immune system development.
“Disturbances in the gut microbiome have been linked to an increased risk of immune-related disorders.”
Registered dietitian Dan Gallagher says the best way to encourage a healthy gut microbiome is to incorporate whole, nourishing foods into one’s diet.
“It’s also best to avoid processed or high-sugar foods — especially while on medication like antibiotics, which are known to destroy beneficial gut bacteria,” Gallagher says. “Incorporating a prebiotic and probiotic, or eating foods like yogurt — which include them naturally — is also a good decision.”
Gluten — a protein naturally occurring in found in wheat, barley and other grains — can be problematic for the microbiome because some people have difficulty digesting it.
“Gluten can be especially harmful for those with celiac disease because it can damage the lining of the small intestine and cause inflammation,” Schachter says.
Fiber, which is provided by vegetables, many fruits and whole grains, is a “powerhouse ingredient for gut health,” says registered dietitian Shauna McQueen, who recommends oats and barley as part of fiber-rich diet.
A pair of other factors that may negatively impact gut health and cause inflammation are alcohol and stress.
“It is important to limit alcohol consumption and try to remain as stress-free as possible,” Schachter says.
One of the simplest ways to improve gut health, outside of diet, is exercise, according to Schachter.
“Exercise increases the diversity and abundance of beneficial bacteria in the gut,” she adds. “Aerobic exercises like running, cycling or swimming can increase blood flow to the gut and stimulate the growth of beneficial bacteria.”
If pounding the pavement, pedaling or swimming laps doesn’t sound appealing, resistance training and weightlifting can have a positive impact on gut health by reducing inflammation and promoting the growth of beneficial bacteria. Yoga has also proven to help because it can reduce stress and anxiety, Schachter says.
Dietitian Juliana Tamayo says there are signs the microbiome may be imbalanced.
“Ongoing constipation, gas, pain and bloating are symptoms your gut bacteria may have died,” Tamayo says. “You can also experience a higher number of bacterial infections, such as urinary tract infections and an overall feeling of having a cold or the flu.
“The best way to ensure your gut microbiome is at its healthiest is by consuming foods that naturally contain healthy bacteria in them. If you include foods like yogurt, kimchi and sauerkraut in your diet, you will notice positive health benefits including stronger immunity, weight maintenance and even more energy.”
