How To Improve Your Gut Health

There is more and more evidence that gut health is connected to our overall health.

If you have an imbalance in the gut microbiome it could be linked to any number of symptoms, including weight gain or loss, fatigue, and brain fog or inability to concentrate.

Today we’ll have a look at the signs you might have an unhealthy gut and some naturopathic gut health solutions which can help you get things under control.

Keep reading to learn more.

What Is Gut Health?

Did you know you have between 300 and 500 species of bacteria living in your body?

Most of them are in the digestive tract, and although we might initially think of bacteria as being “bad”, in fact many of these are helpful bacteria and required to keep us healthy.

The health of your gut is directly linked to many other elements of your health, both physical and mental.

Signs You Have An Unhealthy Gut

If you have an unhealthy gut, it can show up in a variety of ways.

Here are some common signs of poor gut health to watch out for.

1. Insomnia

Are you having difficulty falling and staying asleep?

Is poor sleep leading to feeling tired all the time?

Your body produces serotonin, a hormone which plays a role in your sleep quality.

This hormone is produced in your gut.

This means an unhealthy gut microbiome can have impacts on your sleep length and quality.

2. Unexpected Weight Gain/Loss

The health of your gut can affect your body’s ability to store fat, regulate blood sugar, and absorb nutrients from food.

Due to this, it can affect your weight.

When the body doesn’t absorb enough nutrients from food it can lead to weight gain from over-eating.

On the other side, a condition called small intestinal bacterial overgrowth (SIBO) can lead to weight loss.

3. High Sugar Diet

Eating a diet which contains too much sugar and too many processed foods can cause imbalances in the bacteria in your gut microbiome.

Furthermore, these variances can lead to cravings for more sugar.

Another issue with refined sugars is they are linked to rising levels of inflammation.

4. An Autoimmune Condition

What is an autoimmune condition? It’s when your body attacks its own tissue, rather than invaders which are doing harm.

There is research to suggest gut health plays a role in immune system functioning.

Imbalances in the gut microbiome may lead to increases in inflammation which lead to changes in how the immune system operates.

5. Eczema

Inflammation of the gut can result in leaky gut syndrome.

This is when certain toxins, bacteria, and proteins “leak” out of the intestinal wall, to the rest of the body.

These “leaks” can result in skin irritations such as eczema.

What Can You Do To Improve Your Gut Health?

If after reading the above you’re worried your gut health might have some room for improvement, don’t worry we’ve got you covered.

Keep reading for some steps you can take to improve your gut health.

1. Eat A Plant Based Diet

You’ve heard over and over again that eating more fruits and veggies is good for you.

Well here’s another reason to increase the number of plants in your diet – it’s good for your gut microbiome.

Fruits and vegetables, especially beans and legumes:

• Are high in fibre which stimulates the growth of good bacteria.
• Prevent growth of bacteria which causes disease.
• Can help stop intestinal inflammation.

A 2012 study in the journal Nature supports the idea that eating a diversity of foods, resulting in a diverse gut microbiome, helps contribute to better gut health.

2. Avoid Artificial Sweeteners

Using artificial sweeteners may seem like a good way to reduce the amount of sugar in your diet.

However, they are not without their pitfalls.

Although they may help with weight loss, a 2019 study in the journal Advances in Nutrition showed some sweeteners have effects on the gut microbiome.

Furthermore, artificial sweeteners can also have negative effects on blood sugar levels.

3. Eat Probiotic Foods

Probiotics are foods that contain live bacteria which can contribute to good gut health.

Examples of probiotic foods include:

• Pickles and some pickled vegetables (unpasteurized)
• Sauerkraut
• Kefir
• Kimchi
• Kombucha tea
• Yogurt
• Tempeh
• Miso

Eating probiotic foods helps to support the friendly bacteria in your gut.

4. Get Enough Sleep

When it comes to sleep and gut health, it can be a vicious cycle – poor gut health can lead to a lack of sleep, which in turn leads to poor gut health, and so on and so forth.

Some tips to help you sleep better include:

• Having a set sleep schedule
• Keeping a consistent bedtime routine
• Allowing time to “wind down” and relax before sleep
• Unplugging from electronics at least 30 minutes before bedtime
• Avoiding bright lights at bedtime
• Trying relaxation methods such as meditation

5. Manage Your Stress

High stress levels can have an impact on your whole body, not just your gut.

Some ways to keep stress at bay include:

• Limiting caffeine intake
• Meditation
• Walking
• Massage
• Yoga
• Laughter
• Playing with a pet

Of course, it’s sometimes easier said than done.

Just saying “be less stressed” doesn’t always help, and in some cases can even make your stress worse as you stress about being stressed.

If you find this is the case, speaking to a naturopathic doctor about natural stress management solutions can help.

Contact Dr. Sheila Dyer, ND

Are you worried your gut health could be better?

Have you noticed some of the signs mentioned in this article and are wondering what the best way to manage your symptoms is?

Perhaps you have tried some of the methods listed for managing gut health and are looking for further guidance to help.

I’m Dr. Sheila Dyer, ND, a Toronto based naturopathic doctor and I want to help.

I’ll work with you to determine the best way to manage your symptoms and offer natural solutions to help you get control back over your health.

Contact me today for more information or to set up an appointment.