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.