How to improve gut health naturally

When many people think about supporting their gut health, they typically focus on what they eat, as they should. But there are many natural ways to support your gut health and gut microbiome beyond eating a healthy diet.

Your gut microbiome works to keep your digestive system running smoothly for peak nutrient absorption, but it also makes up about 70% of your body’s immune system. Emerging science is showing it also can affect your mood, sleep quality, mental health, weight management, exercise performance and the health of your skin, liver and oral hygiene. So, it’s important to support your gut health.

A healthy, plant-forward, antioxidant-rich diet with limited sugar, fat and processed ingredients is a key part of supporting your gut microbiome, said Gigi Kwok-Hinsley, a senior research scientist and clinical investigator for Nutrilite™ products, but lifestyle habits like sleep, exercise levels and stress management also play a role.

“We should prioritize 7-9 hours of sleep each night, getting at least 30 minutes of physical movement throughout each day and finding a way to manage your stress, because it is unreasonable to expect no stress,” she said.

Begin 30 Holistic Wellness Program

One way to support your gut through healthy lifestyle changes is to consider an all-encompassing wellness program that helps you focus on all aspects of your life. The Begin 30 Holistic Wellness Program is one example.

It’s an app-based program designed around four wellness pillars – nutrition, hydration, physical

activity and mindfulness – combined with gut supporting supplements to help support gut health and overall health and wellbeing. The Nutrilite products that can help you achieve your gut health goals include a daily GI primer, probiotics and plant-based protein.

“The program supports you in all areas of your life to support a healthy gut,” Kwok-Hinsley said. “It’s a guide that not only shows you how to eat to support gut health but also provides a way to keep you accountable.”

In addition to a habit tracker, the app has a tool to track your meals and snacks while also offering tips, recipes, a list of gut-healthy foods, inspiration and other guidance to help you make smart food choices to support your gut health.

Gut microbiome diet and nutrition

The list of recommended foods for gut health includes a variety of fruits and vegetables, both in type and color. That’s because the colors of the fruits and vegetables contain phytonutrients that can feed beneficial bacteria in your gut, Kwok-Hinsley said. In fact, research shows that people 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.

“Fiber also feeds the beneficial bacteria,” she said. “In general, most Americans are not eating enough of the recommended 28-34g of fiber per day. Fiber can come from whole grains like steel cut oats, whole wheat breads and pasta, corn, barley, quinoa and sorghum, to name a few.”

More generally, the Begin 30 Holistic Wellness Program suggests thinking about a microbiome diet as foods that are either gut positive (good for your gut), gut negative (not so good) or gut neutral (proceed cautiously).

Gut positive: The best foods for gut health

Gut-positive foods are ones that contribute positively to your overall gut microbiome by supporting the diversity and growth of the beneficial bacteria. At least 60% of your calories should come from gut-positive foods.

As we said, whole grains, fruits and vegetables are known to support beneficial bacteria. “The bacteria can ferment these nutrients and produce metabolites, like short-chain fatty acids (SCFA), which are known to positively contribute to a healthy gut microbiome,” Kwok-Hinsley said.

Fermented foods are also considered gut-positive foods, especially when they contain live, active cultures. Examples include sauerkraut, kimchi, yogurt, kefir, kombucha and tempeh.

“Fermented foods can add beneficial bacteria into your gut microbiome that may not normally reside in your gut microbiome or may need replenishing,” Kwok-Hinsley said. “By adding these fermented foods in addition to plant-based foods, you are creating a pairing that not only adds beneficial bacteria but also feeds new and existing bacteria so they can thrive.”

Staying hydrated is also a gut-positive activity. Adequate hydration supports the formation of saliva, gastric acid and digestive enzymes, all things your gut needs to keep your digestive system working effectively. It also supports the maintenance of your gut lining.

Gut-neutral foods

Gut-neutral foods offer valuable nutrients but consuming them in excessive amounts can be detrimental. They should be eaten in moderation or people should seek out alternatives, Kwok-Hinsley said. No more than 25% of calories should be from gut-neutral foods. Examples include red meats, caffeine, full-fat dairy and foods with a naturally high content of simple sugar like honey, raisins and some fruits.

“While dairy and red meats can offer some nutrients like calcium, iron and protein, consuming excessive amounts in addition to processed foods and fried foods can initiate an inflammatory response,” she said. “Unless there is a reason for full-fat dairy, you can choose low-fat or fat-free dairy as a healthy alternative. The same principle applies to red meat versus lean cuts of other meats like pork, fish or chicken.”

Gut negative: The worst foods for gut health

Gut-negative foods have an adverse effect on your gut microbiome. Those include foods that have high levels of added sugars, artificial sweeteners and saturated and trans fats such as fast food, fried foods, processed or fatty meats and refined carbs. No more than 15% of your calories should come from gut-negative foods.

“These are foods that we should avoid or eliminate to the greatest extent possible,” Kwok-Hinsley said. “While some may not completely disturb your gut microbiome, consistent amounts of them may contribute to disruption if other gut-positive foods are not consumed in conjunction.”

Ready to learn more about supporting your gut health through healthy lifestyle habits? Check out the Begin 30 Holistic Wellness Program and get started.