How to Improve Gut Health

How to Improve Gut Health

Gut health is determined by shifts in stomach acid, gut immunity and gut flora (also referred as gut microbiome)-the complex ecosystem of bacteria in your gastrointestinal (GI) or digestive system. Gut microbiome can change as rapidly as 24-hours. It is influenced by numerous biological and lifestyle factors such as diet, genetics, antibiotics, exercise and environment. 

What does it mean to have a healthy gut?

• Having a good balance of bacteria in your digestive tract

Why is gut health important? 

The GI tract:

• Obtains energy from the food you eat

• Gets rid of toxins

• Fights harmful viruses and bacteria, preventing infections

• Digestive tract produces chemical serotonin that affects mood

• May influence brain function 

How do I get good bacteria? 

• Prebiotics: non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut – aka good bacteria promoters

  • Include fructooligosaccharides, such as inulin and galactooligosaccharides

  • Eat more fruits, vegetables such as bananas, onions, garlic, leeks, asparagus, artichokes, beans and whole grains 

• Probiotics: live bacteria (cultures) that increase the number of healthy bacteria in your gut that helps boost immunity and overall health – aka the good bacteria

  • Eat food containing live cultures such as

    • Fermented dairy foods like yogurt, kefir products and aged cheeses 

    • Non-dairy foods like kimchi, sauerkraut, miso, tempeh, sourdough bread, cultured non-dairy yogurts, kombucha, fermented tea

• Synbiotics: Product that combines both prebiotics and probiotics

  • Example: banana with yogurt

Is consuming food enough? Is a supplement recommended? 

• Prebiotic needs can be met by eating a variety of fruits, vegetables and whole grains daily

• Probiotics may consider supplementation if probiotic rich foods are not consumed daily

  • Doses range from 1-20 billion CFUs

Common digestive issues for athletes

• Cramping, bloating, diarrhea, heartburn (reflux), nausea and vomiting 

How to reduce symptoms during exercise?

• Avoid milk (lactose-containing) products

• Avoid high-fiber foods; choose lower-fiber processed white foods like regular pasta, white rice, plain bagels instead of whole grain bread, high-fiber cereals and brown rice

• Avoid aspirin and non-steroidal anti-inflammatory drugs (NSAIDs)

• Avoid high-fructose foods, particularly drinks

• Avoid dehydration; drink plenty of fluids and electrolytes to be properly hydrated

If digestive issues don’t resolve and/or if you have specific advice on prebiotics and probiotics contact a registered dietitian.