How do I make my gut healthy?
- Deborah Ikechukwu
- 2 hours ago
- 2 min read
Let's start by being truthful - most people only start caring about their gut when:
a) their stomach feels like a balloon
b) every meal becomes a gamble
c) they're googling symptoms at 1am wondering if they need surgery.
If that sounds familiar, relax
Half the time, it isn't something serious. It is just your gut way of communicating with you.
I say this eith experience, I've been there
The turning point for me was realising that I need to feed my gut bacteria what they need to work.
What makes a gut healthy?
Your gut is not just a tube where food goes, it is an ecosystem and the tiny microbes living there need balance.
When these microbes are supported, digestion improves and bloating decreases.
To keep that balance, you need three core things:
Fiber
Not optional. Fiber feeds the good bacteria in your guts and keeps digestion moving.
When you hear fibers, think of fruits, oats, beans, whole grains, vegetables etc.
Fermented foods
These ones add live bacteria.
Yogurt, Kefir, kitchen, kombucha, sauerkraut etc
Try serving one daily and give it time
Food Variety
Don't eat the same three meals every week.
Diversity in food creates diversity in gut bacteria and diversity equals a healthier gut.
What messes up the gut?
Highly processed foods
Eating fast and barely chewing
Stress eating or skipping meals
Eating diets low in fiber
Lifestyle Habits
Lifestyle matters more than what people think
Food is step one but digestion also responds to your habits
Hydration
Your gut needs water for fiber to work
Sleep
Poor sleep affects your gut microbes and inflammation
Movement
Walking helps digestion. You don't need to go to the gym
Stress
Your gut and brain talk to each other.
When you're stressed, your digestion slows.
Ways to Start
Add one source of fiber to every meal
Include one fermented food daily
Drink more water
Take a walk after heavy meals
Switch choice of fruits, veggies and grains weekly
Bloating, discomfort and irregular digestion don't just happen randomly. They happen because your gut is reacting to how you live and what you feed it.
Support it and it will support you back
References
Rinninella E, et al. The role of diet in shaping human gut microbiota.
Available here
Assessed and Endorsed by the MedReport Medical Review Board
