Your 3-Step Gut Health Protocol

Gut health might appear to be a complex subject, but it doesn't have to be!

In the quest for a happy gut, you might be overcomplicating things when there's nothing wrong! Here are three steps to keeping it simple.

1. Put your focus on fiber

   Fiber comes in two types: soluble and insoluble. Soluble fiber, found in foods like garlic, onions, and oats, dissolves in water and nourishes gut bacteria. Insoluble fiber, found in foods like broccoli, potatoes, and whole wheat, adds bulk to stool for smooth digestion. Aim for 25 grams daily from whole foods rather than supplements if possible!

2. Don't forget about water

   1. Staying hydrated is essential for your gut health! Water helps fiber function effectively, promoting smooth digestion. While the common guideline is eight glasses daily, individual needs vary based on activity level and body signals. So, keep that water flowing!

3. Be mindful of movement

   1. Regular exercise is like a magic potion for your gut, revving up its motility, cranking up the microbial diversity, and whipping up a batch of short-chain fatty acids (SCFAs). These little heroes are busy regulating your immune system, kicking inflammation to the curb, and giving your heart and liver some serious TLC.

Don't get caught up in:

• Probiotics: without a specific need or strain, they might be a waste of money. Probiotics are definitely not a "one size fits all" type of supplement. Depending on your condition or symptoms, different strains will be useful for different things!

• Cleanses: they often do more harm than good by eliminating all bacteria -- good and bad -- leaving you with less defense against anything harmful that finds its way into your gut. It's better to support good bacteria that eventually crowds out the bad.

• Restriction/elimination: this can be tempting when you aren't feeling your best, but it's really only necessary for specific conditions like IBS under a prescribed and monitored protocol. Random elimination will not help you get to the root of the problem!

There you have it! A straightforward yet effective method to begin establishing a reliable gut health routine. If you've tried this and it didn't work for you, reach out to me so we can review your nutrition together!