What is gut health?

More and more people are realizing the importance of taking care of their gut health. That’s because they are learning the connection the gut can have with their overall health and wellness.

You may already know that your gut health affects your digestion, but emerging science is showing it can also impact the health of your skin, liver, oral hygiene and immune system. Scientists researching the gut believe it may also play a role in your mood, sleep quality, mental health, weight management and exercise performance.

Considering the connection that gut health may have with your overall health and wellbeing, it’s important to know how to support it with the right foods and nutrients.

First, what is gut health? When we talk about the health of your gut, we’re talking about supporting the primary functions of the gut: healthy digestion, optimal nutrient absorption and a healthy immune system. Your gut is home to about 70 percent of your immune system.

A key part of all those processes and systems is your gut microbiome, the tens of trillions of good and bad microorganisms that live in your intestinal tract. Your body is working hard every day to keep those good and bad microorganisms in a healthy balance.

Of all the things that can affect the balance of bacteria in your gut, by far the most important is your diet. And we know eating healthy isn’t always easy. When you eat too many overly processed foods, unhealthy fats and sugars combined with other unhealthy lifestyle habits, it can throw that balance out of whack.

An unbalanced gut can lead to discomfort like bloating, gas or irregularity. That’s why your gut microbiome needs daily attention to best support your overall wellbeing. How do you do that? By making sure you’re getting some key nutrients.

Gut health diet: Nutrients to support gut health

Your digestive system and gut microbiome benefit from a diverse diet heavy on plants. Greens for gut health are always a good idea, but consuming a wide variety of fruits and vegetables from across the color spectrum is beneficial, too.

In fact, research shows those who consume more than 30 types of plants per week have more diverse and resilient gut microbiomes than those who consume 10 or fewer plants per week. When considering a gut health diet, think about the food you eat in terms of whether it’s gut-positive (good for your gut), gut-negative (not so good) or gut-neutral (no effect).

“At least 60 percent of the calories in your diet should come from gut-positive foods like veggies, greens, berries, legumes, nuts, whole grains and lean protein,” said Elena Nekrasov, a senior research scientist and clinical investigator for Nutrilite™ products. “No more than 15 percent of the calories should come from gut-negative foods like fast and fried food, processed or fatty meats, foods high in saturated fat or refined carbs.

“And no more than 25 percent of calories should be from gut-neutral foods, which should be consumed in moderation. That includes red meats, caffeine, regular dairy and foods with a naturally high content of simple sugar like honey, raisins and some fruits.”

What you eat is one of the most important factors affecting your gut health, but digestive health supplements can help, too. For example, digestive enzymes can help with macronutrient breakdown, while prebiotics are generally known to support a balanced gut microbiome and micronutrient absorption. Dietary fiber helps promote regularity and postbiotics can further support your gut microbiome and immune function. Let’s learn more.

Digestive enzymes

Digestive enzymes help your body break down foods into simpler nutrients, working at the early stage of the digestive process (predigestion). Your body makes 22 different kinds of digestive enzymes. They are found in saliva, where digestion begins, and the stomach, but most are produced by the pancreas.

Most people produce all the digestive enzymes they need, but sometimes people need extra enzymes to further support digestion. One way to support the predigestion process is with a digestive enzyme supplement, which can help digestion so your body can absorb as many nutrients as possible.

Prebiotics, probiotics and postbiotics

Prebiotics, probiotics and postbiotics? All those biotics can get confusing so let’s explore each one.  

PREBIOTICS

Most prebiotics are undigestible parts of many plant-based foods. When prebiotics reach your gut microbiome, they act as food for all those microorganisms.

Prebiotic-rich foods include garlic, onions, asparagus, green bananas, Jerusalem artichokes and oats. You can also find them in supplements like Nutrilite Fiber Powder.

PROBIOTICS

Probiotics are helpful microorganisms that can promote a balanced gut microbiome. One way to support the balance between good and bad microorganisms in your gut is by regularly adding probiotics to your microbiome through your diet or supplements.

When consumed regularly, these friendly microorganisms make their way into your digestive system where they replenish beneficial bacteria, helping to balance out the bad. Probiotics are found in some fermented foods that retain live cultures, including certain types of sauerkraut, kimchi or kombucha. They can also be found in yogurts with added beneficial bacteria. (Read the labels carefully to be sure.)

POSTBIOTICS

Postbiotics is a broader term referring to inactivated microorganisms or any of their components that can benefit your health. Postbiotic supplements can have different benefits, including promoting the growth of beneficial bacteria in the gut, reducing occasional digestive discomfort and supporting normal gut-barrier function.

Fiber for gut health

Fiber helps support regularity and overall gut health and most people don’t get the recommended 22-34 grams each day. Unlike many of the foods that we eat, fiber passes through your digestive tract, mostly intact, and it is not broken down.

Some soluble fiber can absorb water from partially digested foods and swell in your gut, helping you feel full. Insoluble fiber, or roughage, adds bulk to your digestive system and promotes regularity. (Some fiber has those prebiotics we talked about, too.)

Getting fiber from plants and whole foods is best, such broccoli, kale, other greens, bananas, popcorn, peas, lentils and whole grain cereals and breads. But a fiber supplement can help add more fiber to your diet, too.

Learn more

Do you feel like an expert on gut health yet? There’s always more to know. Check out more articles on Amway Discover, including this one about your microbiome, and this one about digestion and metabolism. Your gut is the epicenter of your wellbeing. Make sure you take care of it!