Why Having a 'Healthy Gut' is Increasing in Popularity
- Ashleigh
- Jan 30
- 3 min read
What's all the fuss about having a healthy gut? Let's talk about the science!
There are nerves all over your body. They originate in your brain. Nerves are highways through the body that carry information to the brain for it to be processed. If an action is needed, the nerves carry the stimulus back to the muscles. A neurotransmitter is a chemical that allows one nerve to talk to the next nerve in order to get that information from one part of the body to another.
Your vagus nerve travels from your brain down through your neck, wraps around your heart and lungs, and passes through your abdomen and intestines (aka your gut). Your gut has the second most number of neurons, after the brain.
Serotonin is a neurotransmitter that contributes to feelings of happiness. Did you know that over 90% of the body's serotonin production happens in the gut? Gut microbes account for 95% of the body's serotonin manufacturing. (WHAT!) This serotonin plays a huge role in mood and gastrointestinal activity. Now that you know all of this, isn't it fascinating to think about how healthy nutrition and a healthy microbiome work together to benefit mood and mental health?! [1]
Signs of a healthy gut include:
Mental clarity - Overall better mood - Consistent bowel movements - Consistent energy
Stronger immune system - Healthy reactions to food and stress
High doses of sugar, high levels of fats, and antibiotics affect behavior and intestinal microbiota [2]. Consumption of high fat diets lead to chronic inflammation which leads to depression.
A greater risk of depression comes with lower-than-recommended protein intake as well. But also, be certain not to take in excessive protein either! Meet with Worthy Women to discuss your optimal daily protein intake!
One of the best things you can do for your body is eat fiber. Fiber does several wonderful things for your body:
Manages blood sugar. Fiber slows the absorption of sugar into the bloodstream leading to a slower increase of blood sugar after consumption.
Increases bulk in your stool (your poo). This allows for easier passage of stool through your colon, preventing constipation.
Reduces heart disease risk. Soluble fiber binds to cholesterol, pulling the cholesterol out of your body in stool.
Weight management/loss. Fiber helps you feel fuller for longer.
Prebiotic. Most fiber feeds the good bacteria in your gut so they can work properly and help stool and wastes be removed promptly.
Cancer prevention. Fiber can reduce the amount of time that toxins and carcinogens hang out in your gut by keeping stool moving regularly.
Vegetables, fruit, chia seeds, quinoa, flaxseed, lentils are all great sources of fiber. As a general rule, woman should aim for 22-28g of fiber per day based on age and health history. There are some health conditions that should have less fiber such as irritable bowel syndrome and diverticulitis to name a few - always consult your primary care provider for personal guidance!
Lactobacillus and Bifidobacterium are two bacteria species that were found to considerably reduce depression when present in the gut microbiome [2].
Probiotics are good microorganisms that you ingest to introduce them to your gut. Probiotics help improve digestion by breaking down the foods you eat and absorbing the nutrients from them. They also reduce inflammation by balancing good and bad bacteria, and they strengthen the immune system by strengthening the mucosal layer in the intestinal tract which prevents toxins from getting back into your bloodstream [3]. Prebiotics feed those good gut bacteria.
Prebiotic foods include:
Onions
Bananas
Garlic
Dandelion greens
Asparagus
Oats
Chickpeas
Honey
Probiotic foods include:
Yogurt (aim for plain Greek yogurt - or at least no or low sugar!)
Kefir
Sauerkraut
Kimchi
Raw, unfiltered apple cider vinegar
Kombucha
Sourdough bread (HOORAY!)
Some cheeses
Here are some easy ways to improve your gut health:
Include prebiotic and probiotic foods in your diet
Eat foods rich in fiber
Drink lots of water
Mange your stress well
How do you feel your gut health is doing? What are some small, sustainable changes you can make that can improve your gut health and ultimately, your overall health and wellness?
Happy pooing!
