How to Improve Gut Health

 
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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.

 
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