TRUST YOUR GUT (and be kind to it) 

Have you ever had a gut feeling about something in your life? Turns out it’s not just a saying. Or that, at least, what goes on in your brain has a lot to do with what goes on in your gut–literally. New research shows that about 90% of the human body's “happy hormone”, serotonin, is produced in the gut. That means that your emotional experience of the outside world is hugely impacted by what’s happening deep within your body- by how the various microorganisms and bacteria in your gut are functioning. And it’s not just your brain that’s affected by these gut processes. Everything from your immune system to your lung and heart health are influenced by the gut. But what’s really going on in there that has such a profound impact on our bodies? 

The gut “microbiome”, as it is often called, refers to the vast community of trillions of microbes that reside within our intestines. At the heart of this microscopic world are bacteria; tiny single-celled organisms that possess remarkable capabilities. Bacteria are our world's smallest decomposers. They break down complex molecules, synthesize vitamins, and communicate with our cells through a sophisticated chemical language. The specific bacteria in our gut work to digest food and pull out the most important and essential elements of that food to use in our body. They keep us healthy by absorbing nutrients, processing food, and preventing the growth of harmful bacteria. Just like mold-breaking down an old apple, or worms turning trash into rich soil, bacteria in our body is constantly working to make the old new again and provide for its larger ecosystem. 

These microscopic processes are happening constantly, a million times over, all across your body. They’re essential to the success of both your individual cells and larger biological systems. What these tiny decomposers do is nothing short of amazing. Sure, maybe the concept of “bacteria” living inside you isn’t the most appealing idea, but without them, we couldn’t function, and neither could the world around us. 

These days, “gut health” is an increasingly trendy wellness topic. Products like kombucha, sea moss, probiotic sodas, and digestive enzymes are being developed and sold at an increasingly fast rate. The global probiotics market alone was valued at $49.4 billion in 2022 and is projected to reach $94.5 billion by 2030, according to Grand View Research. Certain products and types of supplements can be beneficial for your gut, but everybody and every pill is different - especially when it comes to probiotics. The American Gastroenterological Association Center for Gut Microbiome Research and Education states that, "It remains unclear what strains of bacteria at what dose by what route of administration are safe and effective for which patients." Basically, you can’t know what’s really going to help you until you try, and certain supplements might simply be a waste of money. My own gastroenterologist explained to me that a lot of probiotic supplements aren’t handled properly and therefore contain bacteria that’s already dead– and no help to your systems. So, while the increasing awareness of and discussion around gut health in our culture is valuable, it’s important to keep in mind growing concerns about pseudoscientific claims, potentially ineffective products, and a general lack of regulation amidst sales frenzies. As trendy as a healthy gut may be, wading through the surplus of gut health advice is a minefield consumers must carefully navigate.

So what can you actually do for your gut that’s not too risky, too expensive, or too untested? A lot. Here are a few basic tips to get you started– small everyday changes and additives that can do wonders for your microbiome.

1. Eat fiber-rich foods

Fiber, a plant-based nutrient, plays a crucial role in stimulating the growth and diversity of beneficial bacteria in the gut. Vegetables like sweet potatoes, spinach, beets, carrots, and fennel are excellent sources of naturally occurring fiber as are whole grains. So swap your white bread for some seeded wheat every once and a while and make sure you’re getting in your greens– your gut will thank you. 

2. Exercise often

Movement, as we all know, is an important element in the health and upkeep of the entire human body, including its microbiome. In both animal and human studies, researchers have found that exercise promotes an increase in the diversity of healthy bacteria in the gut. A 2019 review specifically reported that exercise has the potential to alter gut bacteria composition and functionality independently of diet. Researchers found that longer workouts and high-intensity aerobic training, in particular, contributed most to gut bacteria diversity and function in relation to overall wellness. 

3. Consume foods and ingredients that contain natural probiotics

Probiotic foods contain live bacteria, which may help increase the diversity of your gut bacteria. Unlike pills and probiotic supplements, these foods contain naturally occurring bacteria that are not processed or manufactured. Although research in humans is limited, there is some evidence that consuming these foods encourages the growth of good bacteria and benefits overall health. Some examples of probiotic fermented foods include natural yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, and cheeses.

4. Drink coffee

There’s plenty of debate about whether drinking coffee is “good” or “bad” for overall health, but when it comes to your gut, all signs point to good. Research has shown that people who drink coffee may have more diverse microbiomes. According to Dr. Nicola Segata there is “a very strong correlation between drinking coffee and the composition of the gut microbiome.” In his study, Dr. Segeta “noticed that people who drank coffee tended to have higher microbiome diversity." He also explained that this relationship was dose-dependent. In other words, those who drank at least four cups a day had more diverse gut microbiomes than those who drank less coffee. Another latte, anyone? 

5. Avoid heavily processed foods

Another tip that’s in line with general well-being advice: limit ultra-processed foods. These foods have high levels of refined sugars, salt, additives, and unhealthy fats. Research shows that people who eat a lot of highly processed foods are more likely to have "bad" bugs in their gut than those who typically avoid these foods. Likewise, those who rarely eat ultra-processed foods have more "good" gut bacteria. 

Health advice can be tricky to give and receive, but at the end of the day – gut-related and not– it’s all about balance. Maybe you're already doing most of these things, or maybe you’re inspired to start making small changes every now and then. Every step counts– literally. The better care you take of your body, the higher your count of good gut bacteria, and vice-versa. It’s a cycle: take care of your gut and your gut will take care of you (that is, if you choose to listen to it).