5 Lifestyle changes you can make for a healthier gut
WRITTEN BY: COACH CHELSEA C. | EDITED BY: KRISTEEN WARD
Gut health affects every single part of your body. Over the past few years, researchers have found how important the gut is to your overall health—what was originally thought of as a “large tube” leading from your mouth to your stomach has become so much more than that.
But wait, what is the gut exactly? Essentially, it comprises the mouth, esophagus, stomach, small intestine, pancreas, liver, gallbladder, colon and rectum. But when discussing gut health, we're really talking about the bacteria in the microbiome, and the vast majority of the “microbiome magic” happens in your large intestine.
Within the microbiome are the microbiota (good and bad bacteria, viruses, and other organisms) and they play a very important role in our health. There are over 100 trillion microbes in the average adult’s gut, most of them in the colon. (Here’s some perspective that will blow your mind: There are easily 20 times more microbes in your gut than there are stars in the Milky Way galaxy.) Gut microbiota transform undigested food, drugs, and supplements intosmaller components our bodies can use. These tiny microorganisms can affect your body’s immune system, appetite, and metabolism, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). So, it’s understandable why you would want your gut to be in tip-top shape.
Follow these five simple steps to improve your gut health and balance your microbiome.
1
Ditch routine and diversify your meals.
2
Focus on eating plants.
3
Get familiar with fermented foods.
- Yogurt
- Kombucha
- Kimchi
- Kefir
- Sauerkraut
- Tempeh
- Miso
4
Relax.
- Take a walk outside and put your favorite music on.
- Try meditation and yoga to clear your mind.
- Drink a warm cup of herbal tea and unplug while you enjoy it.
- Talk with a friend.
- Watch or listen to something funny and laugh!
- Talk yourself through it— “it’s ok, you’re going to be alright.”
5
Sleep tight.
- Avoiding large meals, caffeine, and alcohol before bed
- Having a consistent sleep schedule
- Creating a relaxing bedtime routine
- Moving more during the day
- Assuring that your bedroom is quiet, dark, and at your preferred temperature.
For more on getting better sleep, check our Found guide to good sleep for weight care.
If you’re still experiencing gut issues, you may need to speak with a doctor about taking a probiotic or prebiotic supplement. We’d also recommend starting a food journal to see what you’re eating throughout the day and what you may need to add or eat less of. You want to make sure you’re nourishing your body with everything it requires to have the best gut health.
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
About Coach Chelsea C.
As a coach, I’m passionate about nutrition and mental health. I’ve been a health coach since 2021, and I joined Found because the goals and values of the company line up with my own. In 2021 I earned a certification in Health Coaching from The Institute for Integrative Nutrition. I’m also a certified personal trainer and cancer exercise specialist. As a Coloradan who lives in the mountains, I spend my free time hiking and skiing.
SOURCES
Aurora, N., Bhatia, M., Clapp, M., Herrera, L., Wakefield, S., and Wilen, E. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15; 7(4): 987.
Brummert, D. Gut Health: Why It Matters. Orlando Health. 2021 Apr. 26.
Centers for Disease Control and Prevention. (2021). Are You Getting Enough Sleep? U.S. Department of Health and Human Services.
Farooqui, A. (n.d.). Short Chain Fatty Acid - An Overview | ScienceDirect Topics. ScienceDirect. Retrieved March 14, 2022
Gut Microbiome: Essential Tool For Digestion - And More | AMNH. (n.d.). American Museum Of Natural History. Retrieved March 18, 2022
National Institute of Diabetes and Digestive and Kidney Diseases. (2017) Your Digestive System and How it Works. U.S. Department of Health and Human Services.
Scheithauer, T. P. M., Rampanelli, E., Nieuwdorp, M., Vallance, B. A., Verchere, C. B., van Raalte, D. H., & Herrema, H. (2020). Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes. Front. Immunol., 11.