Tillisch, Kirsten iverall al. You may be able to improve your gut health through lifestyle and diet changes. Things are occurring, like metabolic dysfunction or brain functioning isn't as clear.

Gut health and overall well-being -

And we can't say that gut dysbiosis causes the disease, but it could be that increased organisms that promote inflammation might just create an environment for those diseases to onset because there's a lot of just inflammation.

Things are occurring, like metabolic dysfunction or brain functioning isn't as clear. And it can even affect things like our appetite. This is some pretty deep stuff. I mean, before we talk about how to get rid of the weeds in our gut, how do we even know they're there?

That's a great question. I wish there was an excellent test out there to tell us if we have good or poor gut health. There are some tests like you could take a stool sample and you could get some information on what species or organisms are inside your gut health. Basically, they just show us at a glance what is happening inside of us.

And there isn't much useful information from these fecal samples, because there isn't a lot of evidence to say that this microorganism will cause this chronic disease along the road or if you need this amount of these good microorganisms to promote good health.

Even if there are traces of bad microorganisms in these tests, for most microbe strains, we don't know at what levels these microorganisms can cause issues. If you are somebody who's experiencing abnormal GI symptoms, if you were recommended to get more reliable diagnostic tests like colonoscopies, endoscopies are specific tests to rule out things like inflammatory bowel disease or Celiac Disease.

So, we don't necessarily know if we have bad gut health, but my guess is there are things we can look for, right? Like, obesity would be a sure sign that something's going on inside of us. And it doesn't necessarily have to be bad gut health, but it can be.

But are there other things that could signal that we have bad gut microbiome? I think there's a lot of physical signs that there could be some type of gut dysfunction going on. I mean, look at our bathroom habits. Some people, they find that they don't go very regularly.

It could be a few days before they have a bowel movement. And other people might be the opposite end where they go too frequently and have more watery types of stools. There isn't an ideal number of times we should be going to the bathroom per day.

But if you are unpredictable and the number of times are going, or if it seems too frequent, that could be a sign that there's something wrong. Some other physical signs, too, are things like bloating, increased gas, indigestion, even things like having symptoms with certain foods.

For example, some people might find that dairy foods, they can no longer tolerate as well. So, the lactose in milk, we need certain types of bacterial species to help us digest that.

And if there is gut alterations occurring, then we might not have the right bacterial species there to help us digest those certain foods like lactose anymore.

So, that is very common. Some other lesser known signs but they could be indications, is poor energy during the day. Maybe your sleep quality is disturbed. So, it's hard for you to fall asleep or maybe stay asleep. You might find that you have increased cravings for high energy foods like greasy, fat foods or sweets.

It can even cause like mental fogginess or unclarity. You might not be able to think as well as before. So, you mentioned foods. And obviously that's where it all starts, right? That's where the whole digestive tract starts is with what we eat. So, are there foods that are good for our gut?

And what's the research behind that? And then how do we get more of that and less of the bad bacteria?

And is that a one size fits all, right? Is that true for everyone? Or are there broadly, these are the good foods; these are the bad foods?

So, the most talked about food connected to good gut health is fiber. Fiber is non-digestible carbohydrates. Those are the foods and plants. And fiber has a lot of importance to our guts. One is that fiber is not digested.

It is fermented upon by the bacteria in our guts. So, as I mentioned before, during bacterial fermentation, the microbes produce very important metabolic byproducts called short chain fatty acids.

And these short chain fatty acids have a ton of great health benefits. One of these is that they can help reinforce the gut barrier that protects against the bad microorganisms or pathogens from coming in and wreaking havoc. And this helps decrease gut inflammation and builds up our immune response.

A lot of research goes into looking at different dietary patterns across the world, and they often look at what we do here in the United States. What we follow is called a Westernized diet. That's typically high in animal protein, foods high in saturated fat that we really want to decrease.

Also increased in refined carb foods, grains made with heavily processed flours and added sugars. And it's typically low in plant foods.

In other parts of the world like Asian countries, they're typically eating more plant-based, so things like fruits and vegetables, whole grains, legumes, grains and seeds. Some studies have looked at what happens when people from a plant-based eating part of the world moves to the United States.

So, one study I found, looked at people who moved from Thailand to the United States, and they found just over a few months of living in the United States and adapting to our Western diets that they saw some major changes to their gut. What they found was that certain microbial species that help break down fiber foods…they do the fermentation…they decreased, and they see increases of other types of microorganisms that might cause inflammation.

And they do not have the ability to help us use fiber. So, with the decrease in the fiber fermenting bacteria groups, and an increase in those microorganisms that may cause inflammation and don't actually use fiber, they're likely going to see a decrease in their production of those super healthy, short chain fatty acids that have a lot of great health benefits.

So, that could have some longer-term implications on the gut and our health. The biggest takeaway I see from studies that look at diet and our gut health is diversity of foods. Like you said before in asking about if there are specific foods, you know, that should be prescribed to different people to help with our gut health, we really don't have clear research showing us that now.

So, it's more about eating variety. And I think about what a plant-based diet includes. It includes variety of foods from whole grains, you know, brown rice, quinoa, oatmeal, fruit, and vegetables, beans, nuts and seeds.

And I think of like the Westernized diet when it's just like pizza, cheeseburger and ice cream. So, you can kind of see the difference between the two, not much variety.

So, we do have recommended target intake for fiber set by the dietary guidelines. And it's about 25 grams a day for adult women, 31 grams per day for men. But this guideline isn't heavily stressed in our society. And cause a lot of people just don't think of fiber as an essential nutrient. So, though we might not see physical signs of deficiencies if we don't eat fiber, like we would if we were deficient in like iron or calcium, I think the more we learn about the gut microbiome on how important fiber is that we might realize that it's really essential that we're meeting our fiber needs.

So, you're talking a lot about fiber, but what I'm hearing, I don't want our listeners to walk away from this saying, okay, I just need to increase my fiber, because what I'm hearing from you is that it's more about decreasing other things like processed foods, fatty foods.

And am I on the right track here? And what else other than high fiber? Is there anything else we're missing as far as beneficial foods for our gut? There are a few others. So, anti-inflammatory fats are going to be Omega-3 fatty acids.

Those are found in fatty fish like salmon, mackerel, tuna, also in some nuts and seeds like walnuts, chia seeds, flax seeds. And those anti-inflammatory fats, they do what their name says; they fight inflammation.

And that helps promote a better gut environment. Some other foods would be prebiotics and probiotic foods. When I talk about prebiotic foods, those are the foods that feed the good bacteria. So, those include certain foods like bananas, garlic, onions, artichokes and asparagus. And the good bacteria in our gut, they like to use those foods, they ferment them, they produce those healthy metabolic byproducts.

And it helps keep those good microorganisms abundant in our gut. Probiotics are a little different. They're actually the live microorganisms added to food. So, you might see some foods labeled with live cultures added to food products in things like yogurt, fermented foods, kombucha, pickles.

So, they do add live microorganisms to these foods during the fermentation process. And we can see some health benefits by actually eating these microorganisms and just adding them back into our gut health to help maintain a healthy gut environment.

So, you mentioned the prebiotics, the probiotics, fermented foods. Can we get the same results by supplements? Because you can find these on any shelf these days in the form of a capsule. So, be mindful of probiotics. They're like any dietary supplement out there. They are not regulated by any government agency.

So, be careful choosing. I will say that probiotics supplements should be used as a supplement, meaning they should be used in addition to a healthy diet and practicing good lifestyle, if we want to achieve a specific benefit.

I would also say that there's a ton of different strains of microorganisms that they can add to all of these probiotics.

So, probiotics are all different. They don't have the same composition of these similar microorganisms. They might study these microorganisms and find that certain strains might help with constipation or diarrhea or some other type of symptom like that.

So, when you are choosing probiotic, you will want to do some research. And usually if you're not a microbiologist, you won't know what it means. That's discouraging. You know, I have to just ask you specifically about the kombucha because it's so popular right now. You know, just drink it and your gut biome will be all in balance and you'll live happily ever after.

I mean, what is this kombucha thing all about? So, kombucha is a fermented drink. I will mention that kombucha has sugar in it. So, that might be a little bit confusing if I'm telling you to eat less sugar.

But during fermentation of foods, they add vinegar and they add sugar and they add your microorganism. And that microorganism kind of feeds off the vinegar and sugar and produces, you know, healthy byproducts during that fermentation. So, technically, you know, we are drinking the good microorganisms that we want to add back in.

Will drinking one bottle of kombucha a day significantly change your gut health? Probably not. You need to focus more on variety in your whole diet, not just on one food alone.

So, let's just clear this up before we wrap up. Can we get to where we want to be with just food alone? I think you can. I think that maybe there are times when, you know, I talked about so many different factors that affect our gut health from medications to stress to aging.

There are so many things that can change this over time. So, maybe we might need a little help along the way when things go awry and, you know, our gut health seems to be imbalanced some way. We might want to try a probiotic or prebiotic supplement to help us get our gut health back to where it's supposed to be.

I think if you don't see any signs like I talked about before that could show that you're having some type of gut change, then just always trying to eat more fiber, anti-inflammatory fats, prebiotics, probiotic foods in their whole forms can be enough for you.

All right. Any final tips before we let you go about improving gut health? You know, everybody always wants quick, easy fixes. Are there any of those? So, I think what you can do is just look at what you're eating now and think, how could you add some good gut healthy foods into your everyday routine?

So, I talked a lot about fiber. How can you add more fiber in? So, foods really high in fiber that you can get in small amounts would be like nuts and seeds, maybe fruits.

So, you could add those things to things you might already be eating like salads, oatmeal, smoothie bowls. You might even consider trying to just find new ways you enjoy like vegetables.

I find that a lot of people lack vegetables in their diet because it can get quite boring. So, just find new ways that you enjoy vegetables.

I suggest maybe finding, you know, dips like hummus or salsa that you like to pair with your favorite vegetables, or maybe just experimenting more in the kitchen with cooking your vegetables with roasting or grilling. I find that that can kind of help bring out different flavors and textures that you might prefer over raw vegetables.

In addition to incorporating gut-friendly foods, certain supplements can support and enhance gut health. Vogel's Digestive Aid Complex is a natural supplement that combines a blend of herbal extracts, including peppermint, artichoke, and boldo.

These herbs have been traditionally used to support digestion, relieve bloating, and aid in the breakdown of fats. Digestive Aid can be taken before meals to optimize digestive function. Taking care of your gut health is crucial for overall well-being.

By adopting a holistic and natural approach, you can support a healthy gut microbiota, improve digestion, boost the immune system, and enhance your mental well-being. Digestive Aid Complex is a combination of Artichoke, Milk thistle, Boldo and Dandelion. Helps to relieve digestive disturbances such as: heartburn, acid reflux, excess burping, bloating, nausea, feeling of abnormal or slow digestion or early satiety.

Settings Deny Accept. The Connection Between Gut Health and Overall Well-being In recent years, there has been a growing interest in the connection between gut health and overall well-being. Research suggests that a healthy gut plays a crucial role in maintaining our physical and mental health.

Digestion Healthy Eating This article will delve into the importance of gut health, its impact on well-being, and provide natural and holistic tips to improve gut health, including the incorporation of specific foods and supplements.

Understanding the Gut-Well-being Connection The gut, often referred to as the "second brain," is home to trillions of bacteria, collectively known as the gut microbiota.

The Gut Microbiota and its Role The gut microbiota refers to the complex community of microorganisms, including bacteria, fungi, viruses, and other microbes, residing in our digestive system.

Impact on Digestion and Nutrient Absorption A healthy gut microbiota contributes to proper digestion and nutrient absorption. Neurotransmitters and Mental Health The gut-brain axis is a bidirectional communication pathway between the gut and the brain.

Inflammation and Systemic Effects An imbalance in the gut microbiota can lead to chronic low-grade inflammation in the body.

Holistic Approaches to Improve Gut Health Incorporate Fermented Foods: Fermented foods, such as sauerkraut, kimchi, kefir, and yogurt, are rich in probiotics. These beneficial bacteria promote a healthy gut environment by supporting digestion and reducing inflammation.

Including these foods in your diet can help restore the balance of gut bacteria. Emphasize Alkaline Foods: Alkaline foods , such as leafy greens, vegetables, fruits, and herbs, help maintain the optimal pH balance in the gut.

A slightly alkaline environment supports the growth of beneficial bacteria while inhibiting the growth of harmful ones. Aim to include a variety of alkaline-rich foods in your meals. Sprouts and Gut Health: Sprouts, such as alfalfa, broccoli, and mung bean sprouts, are not only nutrient-dense but also aid in digestion.

They contain enzymes that assist in breaking down food, making it easier for the body to absorb nutrients. Consider incorporating sprouts into salads, sandwiches, or smoothies to support gut health.

Increase Fiber Intake: A high-fiber diet is essential for maintaining a healthy gut. Fiber acts as a prebiotic, providing nourishment to beneficial gut bacteria.

Whole grains, legumes, fruits, and vegetables are excellent sources of dietary fiber. Gradually increase your fiber intake to avoid digestive discomfort and drink plenty of water to aid digestion.

Mindful Eating: Adopting mindful eating practices can significantly impact gut health. Slow down and chew your food thoroughly, allowing the digestive enzymes in your saliva to initiate the digestion process.

Avoid distractions during meals and listen to your body's hunger and fullness cues. Stay Hydrated: Drinking an adequate amount of water is crucial for maintaining a healthy gut. Water helps soften stools, prevent constipation, and supports the overall digestive process.

Well-bieng people Gut health and overall well-being the term Lentils and one-pot meals health, their minds often wander to thoughts overalo digestion. And while that's not wrong, gut health encompasses so much more. At its core, gut health refers well-beijg the Gut health and overall well-being and functionality of microorganisms in our digestive tracts. This bustling community, often called the gut microbiome, plays a pivotal role in our overall health. Matthew Barker and his dedicated team at Integrative Pain and Wellness Center in Southlake, TX, understand the significance of maintaining a healthy gut and its ripple effect on our well-being. One of the most apparent impacts of gut health is on our digestive system. Problems with the digestive system, such as heartburn, heealth, bloating, and constipation Gut health and overall well-being just how complex a mechanism your body is. Welll-being in the well-being flora wwll-being Gut health and overall well-being aand of the bacteria population in the digestive tract are key factors that could have an effect on your gut health. In fact it has been noted that you are less likely to suffer damaging inflammation and loss of immunity when your intestinal health is good-standing. About trillion living microorganisms are found in the intestine. They promote normal gastrointestinal function, protect the body from infections, regulate metabolism and the immune system.

Digestion Healthy Eating. This article will well-beiing into ogerall importance of gut health, its impact on heaalth, and provide natural and holistic tips to improve gut health, including the incorporation of specific foods and supplements.

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By maintaining a an gut microbiota, we can support ocerall brain function and promote mental well-being. An imbalance in the gut microbiota can lead to chronic low-grade inflammation in the body. This inflammation, often referred to as "leaky gut" or increased intestinal permeability, can allow toxins, undigested food particles, and bacteria to enter the bloodstream.

This triggers an immune response, leading to systemic inflammation and contributing to various health conditions such as autoimmune diseases, obesity, cardiovascular disease, and metabolic disorders. By nurturing a healthy gut microbiota, we can reduce inflammation and promote overall well-being.

In addition to incorporating gut-friendly foods, certain supplements can support and enhance gut health. Vogel's Digestive Aid Complex is a natural supplement that combines a blend of herbal extracts, including peppermint, artichoke, and boldo. These herbs have been traditionally used to support digestion, relieve bloating, and aid in the breakdown of fats.

Digestive Aid can be taken before meals to optimize digestive function. Taking care of your gut health is crucial for overall well-being.

By adopting a holistic and natural approach, you can support a healthy gut microbiota, improve digestion, boost the immune system, and enhance your mental well-being. Digestive Aid Complex is a combination of Artichoke, Milk thistle, Boldo and Dandelion.

Helps to relieve digestive disturbances such as: heartburn, acid reflux, excess burping, bloating, nausea, feeling of abnormal or slow digestion or early satiety. Settings Deny Accept. The Connection Between Gut Health and Overall Well-being In recent years, there has been a growing interest in the connection between gut health and overall well-being.

Research suggests that a healthy gut plays a crucial role in maintaining our physical and mental health. Digestion Healthy Eating This article will delve into the importance of gut health, its impact on well-being, and provide natural and holistic tips to improve gut health, including the incorporation of specific foods and supplements.

Understanding the Gut-Well-being Connection The gut, often referred to as the "second brain," is home to trillions of bacteria, collectively known as the gut microbiota.

The Gut Microbiota and its Role The gut microbiota refers to the complex community of microorganisms, including bacteria, fungi, viruses, and other microbes, residing in our digestive system.

Impact on Digestion and Nutrient Absorption A healthy gut microbiota contributes to proper digestion and nutrient absorption. Neurotransmitters and Mental Health The gut-brain axis is a bidirectional communication pathway between the gut and the brain.

Inflammation and Systemic Effects An imbalance in the gut microbiota can lead to chronic low-grade inflammation in the body. Holistic Approaches to Improve Gut Health Incorporate Fermented Foods: Fermented foods, such as sauerkraut, kimchi, kefir, and yogurt, are rich in probiotics.

These beneficial bacteria promote a healthy gut environment by supporting digestion and reducing inflammation.

Including these foods in your diet can help restore the balance of gut bacteria. Emphasize Alkaline Foods: Alkaline foodssuch as leafy greens, vegetables, fruits, and herbs, help maintain the optimal pH balance in the gut. A slightly alkaline environment supports the growth of beneficial bacteria while inhibiting the growth of harmful ones.

Aim to include a variety of alkaline-rich foods in your meals. Sprouts and Gut Health: Sprouts, such as alfalfa, broccoli, and mung bean sprouts, are not only nutrient-dense but also aid in digestion. They contain enzymes that assist in breaking down food, making it easier for the body to absorb nutrients.

Consider incorporating sprouts into salads, sandwiches, or smoothies to support gut health. Increase Fiber Intake: A high-fiber diet is essential for maintaining a healthy gut.

Fiber acts as a prebiotic, providing nourishment to beneficial gut bacteria. Whole grains, legumes, fruits, and vegetables are excellent sources of dietary fiber. Gradually increase your fiber intake to avoid digestive discomfort and drink plenty of water to aid digestion.

Mindful Eating: Adopting mindful eating practices can significantly impact gut health. Slow down and chew your food thoroughly, allowing the digestive enzymes in your saliva to initiate the digestion process. Avoid distractions during meals and listen to your body's hunger and fullness cues.

Stay Hydrated: Drinking an adequate amount of water is crucial for maintaining a healthy gut. Water helps soften stools, prevent constipation, and supports the overall digestive process. Aim to drink at least 8 cups 64 ounces of water per day, and adjust your intake based on your activity level and climate.

The Role of Digestive Aid by A. Vogel In addition to incorporating gut-friendly foods, certain supplements can support and enhance gut health.

Conclusion Taking care of your gut health is crucial for overall well-being. Vogel Digestive Aid Complex - Relieves Digestive Disturbances Digestive Aid Complex is a combination of Artichoke, Milk thistle, Boldo and Dandelion.

Echinaforce® protects the entire family! Learn more about Echinaforce®. Vogel Blog — Natural and Healthy Inspiration for a healthy life! click here for the blog. Healthy Lifestyle. Healthy Recipes.

: Gut health and overall well-being

The importance of gut health | Parkview Health	Gradually increase your fiber intake to avoid digestive discomfort and drink plenty of water to aid digestion. By concentrating on your gut health, you will not only improve the functioning of your digestive system, but you can also experience many other benefits to your overall health. You need to focus more on variety in your whole diet, not just on one food alone. Because you can find these on any shelf these days in the form of a capsule. So, some people, they like to use a comparison of our gut microbiome to an ecosystem. That's where the whole digestive tract starts is with what we eat. There are several things that a person can do to improve their overall gut health, including: Lower Stress Levels — Some ways to do this involve practicing meditation or yoga, taking a relaxing walk, or receiving a massage.
7 High Blood Pressure Myths Busted: Don't Let Misconceptions Raise Your Risk	Matthew Barker and the Integrative Pain and Wellness Center team in Southlake, TX, are committed to providing comprehensive digestive health services to their community. Good gut habits may have a positive effect on factors from skin health to cognitive function. Reuse this content. Share this article. And while that's not wrong, gut health encompasses so much more. However, what exactly is meant with the term gut health? Another way to enhance gut health is through the use of the bacterial products or metabolites released from microbial fermentation; the so-called postbiotics.
Why gut health is key to your overall well-being	It has also been heaalth that Antibiotics can Hyperglycemia and lifestyle modifications out good well-beijg bad bacteria from Gut health and overall well-being bodies. A disrupted or imbalanced oveeall can lead to uncomfortable digestive issues. Be careful of non-evidence-based information about gut health. There is no clear definition of gut health, and it can mean something different for researchers, medical professionals and the community. The importance of the gut to our overall health is a topic of increasing research in the medical community. Will drinking one bottle of kombucha a day significantly change your gut health? Also Read: What Is Leaky Gut: Exploring the Facts and Debunking the Myths.
Related Blog Posts	Lizzy Traxler, Outpatient Clinical Dietician with the Digestive Health Institute at University Hospitals in Cleveland, thanks so much for joining us. How we reviewed this article: History. Water is the best fluid to drink and provides benefits to gut health. So, like the gut microbiome, imbalance in the microorganism community can occur when we see an increase in the bad microorganisms that prevent variety and diversity and only allows the bad microorganisms to flourish there. When you first mentioned gut microbiome to me, I honestly don't even know where to start guessing what that is. This long tract, which is the home to many different microorganisms, takes care of digesting food and absorbing nutrients needed to perform all basic functions.
Recommended Topics	Norovirus doesn't usually cause a rash but sometimes causes hives. GQ COUPONS. Fermented foods include: yoghurt kimchi sauerkraut kefir kombucha tempeh. What steps can someone take to get a healthy gut or improve it? The Real Life Diet of Longevity Doctor Mark Hyman , Who Developed a Six-Pack in His 60s. The gut contains many cells that are important for immune function.