Happy Gut, Happy You
Ever heard of that? Well, let me tell you, it is totally true! Keep this in mind..if your gut isn't healthy, you won't be happy.
One new fact that the medical industry states is...the gut IS the "second brain"! How is that so, you may ask? Seems that, hidden in the walls of of the digestive system, this "brain in your gut" is revolutionizing medicine's understanding of the links between digestion, mood, health and even the way you think." - The Johns Hopkins Medicine's website.
Another source, the Harvard Medical School beautifully states: "The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut. The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected." So, I think it's safe to say that happiness does lie in your stomach, and results in how you feel!
That leads to the next topic, what is your gut and how can we make sure it's healthy (and happy)? Your gut can be imagined as an enclosed pipe running from your mouth, to your anus (bear with me...) When you eat, that food goes through your gut to be broken down which is absorbed as nutrients feeding your cells. What isn't used, will be eliminated as waste. A wonderful process our bodies are naturally trained to do. So what we put into our mouths plays a vital role in our our overall health, from inside (microorganisms/gut flora) and out. What we eat is very important.
Now, what about how we feel? When it comes to the gut, making your gut feel happy is like a one stop solution for many problems. Gut related issues are not only when you face digestion problems, but also when you are stressed out about something in your brain, you are nervous or simply you are feeling sad. Anything about the gut always has two terms which are related, prebiotic and probiotic.
If you're currently having gut issues, it may take time for your it to heal, but don't give up so easily. The benefits you will get from a healthy gut is so worth it and by enhancing the function of the gut microflora, you are helping reduce the abundance of disease-causing bacteria in the intestines, ultimately a life-saving advantage for you.
Here are some useful tips ot help you get started:
And remember to always pay attention to your body. It's good to observe how you feel after you eat. This will help you make better choices as well.
Along with these tips, there are three products I use daily and highly recommend in the course of keeping my gut healthy. I've listed them in the link below. They help with regularity, which is very important and are also high antioxidant support.
I hope you found this information useful! Feel free to reach out if you have any questions about my recommendations or any other gut-related topics! Eat well and stay happy!
One new fact that the medical industry states is...the gut IS the "second brain"! How is that so, you may ask? Seems that, hidden in the walls of of the digestive system, this "brain in your gut" is revolutionizing medicine's understanding of the links between digestion, mood, health and even the way you think." - The Johns Hopkins Medicine's website.
Another source, the Harvard Medical School beautifully states: "The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut. The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected." So, I think it's safe to say that happiness does lie in your stomach, and results in how you feel!
That leads to the next topic, what is your gut and how can we make sure it's healthy (and happy)? Your gut can be imagined as an enclosed pipe running from your mouth, to your anus (bear with me...) When you eat, that food goes through your gut to be broken down which is absorbed as nutrients feeding your cells. What isn't used, will be eliminated as waste. A wonderful process our bodies are naturally trained to do. So what we put into our mouths plays a vital role in our our overall health, from inside (microorganisms/gut flora) and out. What we eat is very important.
Now, what about how we feel? When it comes to the gut, making your gut feel happy is like a one stop solution for many problems. Gut related issues are not only when you face digestion problems, but also when you are stressed out about something in your brain, you are nervous or simply you are feeling sad. Anything about the gut always has two terms which are related, prebiotic and probiotic.
- Prebiotics are foods that enhance our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates, such as vegetables and whole grains.
- Probiotics are foods, or food supplements, that contain live bacteria thought to be beneficial to us. This includes live yogurt, some cheeses and fermented foods.
If you're currently having gut issues, it may take time for your it to heal, but don't give up so easily. The benefits you will get from a healthy gut is so worth it and by enhancing the function of the gut microflora, you are helping reduce the abundance of disease-causing bacteria in the intestines, ultimately a life-saving advantage for you.
Here are some useful tips ot help you get started:
- Have a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods.
- Consume more fiber such as in fruits and vegetables. They are rich in fiber and though they can't be digested as easily by certain bacteria in your guy, that stimulates their growth resulting in better gut support.
- Lean more towards high-fiber foods such as pulses (ex. chickpeas, lentils, beans...) and nuts, which feed healthy bacteria. Whole grains also contain lots of fiber and non-digestible carbs, such as beta-glucan. These carbs are not absorbed in the small intestine and instead make their way to the large intestine. In the large intestine, they are broken down by the microbiota and improve the growth of certain beneficial bacteria. Whole grains can promote the growth of Bifidobacteria, lactobacilli and Bacteroidetes in humans, the good bacteria beneficial in gut health. They may also increased feelings of fullness and reduced inflammation and heart disease risk factors.
- Avoid highly processed foods (ex. white flour/pasta/bread, potato chips, soft drinks, sweetened juice products...) They often contain ingredients that either suppress ‘good’ bacteria or increase ‘bad’ bacteria.
- Probiotic foods, such as live yogurt, might encourage more microbes to grow. However, it is important to note that many yogurts, especially flavored yogurts, contain high levels of sugar and should be avoided. Therefore, the best yogurt to consume is usually plain or natural home-made yogurt; made only of milk and bacteria mixtures, which are sometimes referred to as “starter cultures.” These are great to add it to your daily diet.
- Fermented foods are also good gut support. The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include yogurt, Kimchi, Sauerkraut, Kefir, Kombucha, Tempeh and more. Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health. Furthermore, fermented soybean milk may promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while decreasing quantities of some other disease-causing bacteria.
- Use ground flaxseed to sprinkle on smoothie bowls or salads. But be sure to choose freshly ground flaxseed or to grind it fresh yourself because whole flax seeds pass through your body without being digested. Also, flaxseed goes rancid (or bad) quickly, so buying whole seeds and grinding them in small batches yourself, as well as storing them in the fridge or freezer is best. Note: rancid flaxseed will taste bitter and unpleasant.
- Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.
- Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat good quality of nutrient rich foods that boost your microbes afterwards, even during the duration of taking the antibiotics.
- If your diet is low in fiber, a sudden increase can cause gas and bloating. This is less likely if you make gradual changes and drink extra water.
And remember to always pay attention to your body. It's good to observe how you feel after you eat. This will help you make better choices as well.
Along with these tips, there are three products I use daily and highly recommend in the course of keeping my gut healthy. I've listed them in the link below. They help with regularity, which is very important and are also high antioxidant support.
I hope you found this information useful! Feel free to reach out if you have any questions about my recommendations or any other gut-related topics! Eat well and stay happy!