10 week Gut Health Series: Part 8
The gut microbiome is the community of bacteria living in the gastrointestinal system. The community is comprised of good bacteria (probiotics), bad bacteria, yeast, and other microorganisms. When the gut microbiome is balanced it means that the ratio of good bacteria to bad will be higher, keeping the digestive system intact and working properly.
The bacteria in the gut even produce vitamins like vitamin K which is important for blood clotting and vitamin B which is used for energy.
How do you know if your gut microbiome is healthy or out of balance? The easiest way to tell is by the symptoms and they are obvious enough that no one needs to worry about misunderstanding them.
Here are five signs that your microbiome is out of balance:
- Gas or bloating
- Indigestion or heartburn after meals
- Irregular bowel movements (diarrhea or constipation)
- Food allergies or sensitivities
- Frequent colds
The good news is that you can fix your gut microbiome through diet, reducing stress, and sleeping better. For stress reduction and sleeping better, look to regular exercise and movement of the body. Consider adding stretching to your morning routine before you begin exercising. Add a walk outdoors to your afternoon routine following a good, healthy lunch.
As for your diet, you can begin with removing processed foods and adding healthy, whole foods as well as include fermented foods to restore balance to your gut microbiome.
Here are some foods you begin adding to your diet, now, to get your gut microbiome back in balance:
You’ll see that all of these are full of either probiotics (yogurt) or feed the probiotics in your gut (the rest). A cautionary note when you shop at the grocery store – read the label of the package. You want to remove processed food and refined sugars from your diet, and many of the items on the list can include sugar…don’t purchase it but instead look for those without added sugars.
Make these small changes to your daily routine and your diet and you will soon relieve and then eliminate the symptoms of having your gut bacteria being out of balance. Continue to eat, rest, exercise with the new diet and routine and you won’t need to experience an out of balance gut microbiome again.
Keep Bloomin’ in HIM,
Next week: 3 Tips to Improve your Gut Health