Health and healing start in the gut so what are you doing daily to ensure a healthy gut? Your gut health impacts digestion, immunity, mood, and skin health. Daily lifestyle choices like diet, exercise, sleep schedule, emotional management, and so on affect the gut’s health. Don’t worry if you don’t know where to start in your gut-healing journey we have got you covered. In today’s post, we have made a gut health checklist that lays out the building blocks of a lifestyle that promotes a healthy gut!
Gut health was one of the biggest health trends of 2023 but with all the research coming out linking gut health to multiple Autoimmune diseases. Gut health is no longer a trend it’s a way of intentional living to achieve overall health. We decided to write this post to help lay out the building blocks of gut-healthy living in a digestible way. Handfuls of lifestyle factors affect the health of one’s gut and it can be overwhelming when you start your gut health journey to completely change your lifestyle. Today’s post is a great introduction to dipping your toes into the water of gut-healthy living. If you’re looking for an in-depth look make sure to check out our other gut health-related post that I will link below!
- “Gut healthy green smoothie recipe”
- “Gut health and the link to Autoimmune disease”
- “Diet to heal leaky gut”
- “5 Supplements to heal the gut”
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Gut Health Checklist
Eat a Fiber-Rich Diet: Fiber is crucial for digestive health as it promotes regular bowel movements, feeds the beneficial bacteria in your gut, and regulates the gut microbiota. Increasing your fiber intake doesn’t have to be hard there are loads of fiber-rich foods. Below is a list of fiber-rich foods that are gut-healthy!
- Whole grains (quinoa, brown rice)
- Fruits (apples, berries, pears)
- Vegetables (broccoli, carrots, leafy greens)
- Legumes (beans, lentils, chickpeas)
Incorporate Probiotics: Probiotics are live bacteria that support a healthy gut microbiome. They can help balance the good and bad bacteria in your gut, reduce inflammation, and aid in keeping your bowels regular. You can get your probiotics in through your diet or supplements. Below is a list of probiotic-rich foods and links to our favorite supplements. I try to get all my vitamins and minerals in through my diet but having a high-quality supplement around is great for days when that is not possible!
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
Stay Hydrated: Drinking plenty of water is essential for overall health and aids in digestion. Proper hydration helps maintain the mucosal lining of the intestines and supports the balance of good bacteria.
Ditch the Western diet: The Western has been seen to negatively affect the gut microbiota and disrupt the gut barrier function. A Western diet is characterized by high intakes of processed foods, refined grains, high-sugar drinks and candies, processed meats, etc.
I started my gut healing journey off with the Autoimmune Protocol Diet (AIP). Which allowed me to root out my hidden food sensitivities, reduce inflammation, and ultimately find a diet that works best for me and my body. Some research has shown the AIP diet to be an effective way to heal the gut due to the elimination of inflammatory foods. Which allows the gut lining time to heal. Check out our article on the AIP diet by clicking here!
Manage Stress: Chronic stress can negatively impact your gut health by increasing intestinal permeability and increased inflammation.1 Implement stress management techniques that not only benefit your gut health but also your mental health:
- Practice mindfulness and meditation.
- Engage in regular physical activity.
- Ensure you get enough sleep (7-9 hours per night).
- Try yoga or deep-breathing exercises.
Sleep schedule: Research has shown that a regular sleep schedule can lead to beneficial changes in the gut microbiome. I know getting on a sleep schedule can be extremely hard if you are used to going to bed whenever. A tip I have found helpful is creating a winding-down routine that will let your body know it’s time for bed. For me, this looks like reading my bible, praying, and stretching right before bed. My winding down routine takes under 20 minutes and by the time I am through stretching, I am ready to get into bed. I am out within a couple of minutes of getting into my bed and I attribute this to my winding down routine. Before creating a routine I would lay awake for 15-20 minutes before bed no matter how tired I was.
Exercise Regularly: Studies suggest exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria which promotes a healthy gut microbiome.2 Exercise doesn’t have to be a HIIT workout or running it can be activities you enjoy like cycling, walking, swimming, dancing, and so on!
Avoid Overuse of Antibiotics: Antibiotics can disrupt the balance of bacteria in your gut by killing both harmful and beneficial bacteria. Use antibiotics only when prescribed by a healthcare professional and talk with your doctor about how to protect your gut while taking antibiotics.
Get Regular Check-Ups: Regular check-ups with your healthcare provider can help identify and address any gut health issues early. Discuss any digestive concerns you may have, such as persistent bloating, constipation, or diarrhea.
Listen to Your Body: Pay attention to how your body reacts to different foods and lifestyle choices. Everyoneās gut is unique, and what works for one person may not work for another. Keep a food diary to track what you eat and how it affects your digestion. Check out our free resource library for free medical binder printables that include diet and symptom trackers. Tracking my lifestyle choices allows me to directly see what factors help or hurt my health!
A healthy gut is the foundation of overall well-being. By making lifestyle changes you can support a balanced and thriving gut microbiome. Remember that small, consistent changes in your diet and lifestyle can have a significant impact on your digestive health. Listen to your body, make informed choices, and enjoy the benefits of a happy, healthy gut.
Sources:
- Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110. doi: 10.1016/j.cobeha.2019.01.011. Epub 2019 Mar 25. PMID: 32395568; PMCID: PMC7213601.
- Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., Viggiano, A., Cibelli, G., Chieffi, S., Monda, M., & Messina, G. (2017). Exercise modifies the gut microbiota with positive health effects. Oxidative medicine and cellular longevity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357536/#:~:text=Recent%20studies%20suggest%20that%20exercise,host%2C%20improving%20its%20health%20status.
