Gut Health: The Basics
You may have heard about gut health, a growing field in the world of health and longevity. But, what is it?
Gut health begins with the food we chew, to the waste that results. Food and drink are swallowed down through the esophagus, into the stomach, through a swirl of intestines, and out the end of the rectum. Through this movement, the cells of the gut work together to draw nutrients from the food and pass it to the cells of the body in need. This process depends on a large community of cells, most of which are non-human cells that make up one’s microbiome. We’re talking trillions
of non-human cells vital to processing each meal!
While microbiomes vary from person to person, there are shared characteristics that support health and longevity. When a healthy balance is achieved, we discover feel-good digestion, robust immune systems, easier weight management, diabetes-free lives, heart health, energy and so much more!
How can gut health be improved? Two key factors are fiber and physical activity. Enjoying a variety of fiber feeds a healthy microbiome: we are what we eat. Fiber and physical activity exercise the gut, massage the gut organs, and support regular, well-formed and easy to pass bowel movements. Is a vivid picture of health
coming to mind?
Action Steps to Improve Gut Health:
Fiber up with:
- Beans: pinto, black, edamame
- Grains: steel cut oats, quinoa, brown rice, air popped popcorn
- Veggies: artichokes, fresh kale, cabbage, sweet potatoes, zucchini, kimchi
- Nuts and seeds: chia, flax, sunflower
- And even fruits!
Live an active lifestyle:
- Walking
- Biking
- Jumping
- Swimming
- Dancing
- Hiking
- Paddling
- Gardening
Want to learn more? Join in our Cooking Demo this month to learn more about creating a balanced meal to support gut health through a traditional recipe from South Korea: Bibimbap.
This article comes to you from the Cow Creek Health and Wellness Center Dietetics and Healthy Living Team
Please reach out to one of our Lifestyle Coaches for lifestyle and nutrition support, or join one of the Diabetes Prevention Program groups! (541) 672-8533
