March 2023 • A Sweet Pea Chef

Looking to unlock the secrets to heal your gut naturally? Check out these effective techniques and strategies to improve your gut health and achieve optimal wellness. Say goodbye to digestive issues and hello to a happier, healthier you. Start your journey toward a thriving gut! Why Does Gut Health Matter? Your gut health is the foundation of your overall well-being, and it's time to start treating it like the superstar that it is. It is home to trillions of microscopic organisms, including bacteria, fungi, and viruses, which work together to keep your body functioning at its best. This complex ecosystem, also known as the gut microbiome, is crucial in everything from digestion and nutrient absorption to immune function and mental health. Poor gut health can mean more than a belly ache if not taken care of. If you neglect your gut health, you may experience many unpleasant symptoms, including bloating, constipation, diarrhea, and abdominal pain… oh my! But the effects of poor gut health go far beyond just physical discomfort, which many people are unaware of. Recent research has linked an unhealthy gut to a variety of chronic conditions, including obesity, type 2 diabetes, heart disease, and even some forms of cancer. And that's not all. Studies have also found that an imbalanced gut microbiome can contribute to anxiety, depression, and other mental health issues. While this may be hard to believe, more and more research has been published that shows this to be true. It is clear that gut health is not something to ignore, but rather you should take the time to explore how to make changes to encourage your gut to be everything it can to boost your overall health and well-being. The good news is that you have the power to improve it! Key Benefits of Healing Your Gut Naturally Natural gut healing is a holistic approach to improving the health of your gut microbiome through dietary and lifestyle changes rather than relying on medication or other medical interventions. This approach has gained popularity in recent years as more and more people recognize the importance of a healthy gut for overall well-being. Improved Digestive Health: A healthy gut microbiome is essential for proper digestion and nutrient absorption. By improving the health of your gut and making sure your gut bacteria is in check, you can reduce digestive symptoms such as bloating, gas, constipation, and diarrhea. If you are someone who is often complaining about your gut after eating certain foods or is scared to try new things due to the way your gut might handle them, then your digestive health could use some improvement. Enhanced Immune Function: Your gut is crucial to your immune system. Yes, you heard that right. What is going on in your gut can impact how your body handles illness. If you take steps to promote the growth of beneficial bacteria in your gut, you can strengthen your immune system and reduce the risk of infections and illnesses. While you cannot always control what illnesses and infections you encounter, you can help mediate how they impact your health. Reduced Inflammation: Chronic inflammation is a major contributor to many chronic diseases, including arthritis, heart disease, and cancer. Natural gut healing can help reduce inflammation in your body by promoting a healthy gut microbiome. The healthier your gut microbiome is, the better it can work to mediate inflammation throughout your body. Improved Mental Health: You might be surprised to learn how closely your gut and brain are connected. Imbalances in your gut microbiome have been linked to anxiety, depression, and other mental health issues. How crazy is that? All of your bodily systems are connected in some way somehow. When one thing is off, it can cause a domino effect and impact various other systems in ways you truly would not even consider. Improving your gut health can support a healthy brain and reduce the risk of mental health problems. Enhanced Nutrient Absorption: A healthy gut microbiome is essential for proper nutrient absorption. If you regularly eat the nutrients and vitamins that your body needs, but your body cannot make use of them, you could easily become deficient, which can impact your overall health in many ways. By improving your gut health, you can ensure your body gets the nutrients it needs to function at its best. This is something that many athletes and people on weight loss journeys encounter due to constant changes in diet and activity. Testing and exploring your biomarkers is essential for this reason. Certain vitamins, such as B12, are primarily absorbed in the gut. So if your gut cannot do its job, this vitamin may not be absorbed properly, leading to deficiency and a negative impact on various biomarkers. https://www.youtube.com/watch?v=KHxcadefdOw Signs of an Unhealthy Gut An unhealthy gut can manifest in many ways, and recognizing the signs and symptoms is the first step towards improving your gut health. Figuring out what you need to be aware of and what symptoms are more than just a meal not sitting well or a bug you have caught can be challenging. Keep reading for signs to look for if you are worried you may have an unhealthy gut. Digestive Issues Digestive symptoms such as bloating, gas, diarrhea, and constipation are some of the most common signs of an unhealthy gut. These symptoms can be caused by an imbalance in your gut microbiome, affecting your digestive processes. Food Intolerances and Allergies: You may have a food intolerance, sensitivity, or allergy if you experience symptoms such as bloating, gas, headaches, joint pain, or diarrhea after eating certain foods. Food sensitivities or intolerances can indicate an unhealthy gut, as an imbalanced gut microbiome can make it difficult to digest certain types of food. Some people find that after making drastic diet changes, such as switching to a keto or paleo diet, and then returning to a “normal” diet can result in food intolerances that were not previously an issue. Gluten and dairy intolerances are common issues when it comes to gut health. Gluten and dairy can be actual food allergies for some people while other people are intolerant only. Skin Issues: Your skin reflects your overall health, and an unhealthy gut can manifest in skin problems such as acne, eczema, or various rashes like rosacea. If you notice that you have developed skin issues, you did not previously deal with. You should look closely at your diet and overall digestive system for signs of an unhappy gut microbiome. Mood Changes: As mentioned earlier, your gut and brain are closely connected, and an unhealthy gut can contribute to mood changes such as anxiety, depression, or irritability. If you notice that you are feeling drastic mood changes or are often irritable and have some of the other signs of poor gut health, then there is a good chance that your gut is unhappy and is making your brain and nervous systems that way too. Fatigue and Lack of Energy: An unhealthy gut could be to blame if you constantly feel tired and sluggish, despite getting enough sleep and eating a healthy diet. As mentioned earlier, vitamins such as B12 depend on a healthy gut for proper absorption. B12 also plays a role in fatigue and energy levels. This is true for other vitamins as well. If your body does not have the essentials, it is nearly impossible to perform at its best. When your gut is slacking, it is likely your body is lacking. How to Identify an Unhealthy Gut It is important that you pay attention to your body and any symptoms you may be experiencing to identify if you have an unhealthy gut. One way to do this is by keeping a food diary to track what you eat and how it affects your body. If you are experiencing digestive issues, consider seeing a healthcare professional to rule out any underlying medical conditions. Another thing you can do is take a gut health test. These tests can provide insight into the composition of your gut microbiome and help you identify any imbalances or potential issues. If you do not have a primary care physician or prefer not to go to a hospital for this, many registered dietitians and other medical professionals who specialize in diet and gut health can order these types of tests for you without adding on a bunch of other visit fees. Factors That Contribute to Gut Problems Unhealthy Diet and Food Choices A diet high in processed foods, sugar, and unhealthy fats can contribute to an unhealthy gut microbiome. These foods can promote the growth of harmful bacteria in the gut, leading to digestive issues and inflammation. Some people are more sensitive to processed foods than others, and no two people are alike. Decreasing the amount of these types of foods that you eat is a great place to start when trying to heal your gut naturally. Stress and Anxiety Stress and anxiety can have a significant impact on gut health. When you are stressed, your body releases hormones that can affect the composition of your gut microbiome and contribute to digestive issues such as bloating and diarrhea. Most of us have experienced a rumbly tummy before an athletic event, a big meeting, or as we experience big life changes. It is normal to experience these things occasionally, but it can wreak havoc on your microbiome if you seem to stay in a fight-or-flight state due to life stressors. Genetics and Medical Conditions Some people may be more susceptible to gut problems due to genetic factors or underlying medical conditions. For example, conditions such as irritable bowel syndrome, inflammatory bowel disease, celiac disease, Crohn's disease, colitis, or leaky gut can significantly impact gut health. If you know family members with a history of gut health issues requiring medical diagnoses or treatment, you should seek medical attention. However, pairing medical intervention with natural remedies for gut health is often helpful. The more, the better! It's important to note that gut problems can be caused by a combination of these factors, and addressing them may be necessary for optimal gut health. Heal Your Gut Naturally Through Diet If you're looking to heal your gut naturally, one of the most important steps you can take is to focus on your diet. Read on for some tips for eating a gut-healthy diet. Foods to Avoid As mentioned earlier, eating processed foods, sugary drinks, and artificial sweeteners can contribute to an imbalanced gut microbiome. While you do not have to avoid these foods completely, it is helpful to slowly remove them or practice moderation. You should also limit your intake of alcohol and caffeine as many guts do not respond well to it. These things can upset your digestive tract. Consider monitoring how your gut feels within hours and even days after having alcohol and caffeine. You can also explore different types of caffeine if necessary. Instead of coffee, consider caffeinated gum, as this is less likely to irritate your gut since the caffeine is absorbed through the membranes in your mouth rather than through your intestines. Foods to Include Incorporating plenty of fresh fruits and vegetables can make a huge difference in the functioning of your gut. However, you should slowly increase the fruits and veggies you eat. Increasing the amount you consume too quickly can cause your gut to be irritated due to the change. Healthy fats such as avocado, nuts, and olive oil can also benefit your gut. Fermented foods such as kimchi, yogurt, kombucha, sauerkraut, and kefir can also be beneficial, as they contain probiotics and good bacteria that can help support a healthy gut microbiome. Proper Fiber Intake and Hydration Make sure to eat plenty of fiber-rich foods, such as whole grains, legumes, and vegetables, as fiber can help support a healthy gut microbiome. Again, proceed with caution. Some people have sensitive digestive systems, and increasing fiber consumption too rapidly may cause stomach upset. Slowly increase the fiber you eat so your body can adapt without too much shock. Staying hydrated is important for gut health as well. Remember to drink plenty of water throughout the day. Heal Your Gut Naturally Through Lifestyle Changes Making positive lifestyle changes can play a crucial role in healing your gut naturally. Healthy habits and conscious choices can help support a healthy gut microbiome and reduce the risk of gut problems. Read on for practical tips for healing your gut through lifestyle changes. Manage Stress Stress can significantly impact gut health, so finding ways to manage stress and promote relaxation is important. Try practicing mindfulness techniques such as meditation or yoga, or consider engaging in activities that you enjoy and find relaxing, such as reading, spending time outdoors, or spending time with loved ones. Managing stress keeps your cortisol levels healthy, which is key to maintaining a healthy gut. Get Enough Sleep Getting enough sleep is crucial for overall health, including gut health. Aim to get 7-9 hours of sleep each night and establish a regular sleep routine to help promote restful sleep. Exercise Regularly Regular exercise can help support gut health by promoting healthy digestion and reducing inflammation in the body. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. If adding regular exercise seems overwhelming, consider exploring different types of exercise to make it more enjoyable and less overwhelming. It does not have to be fancy. Simply moving on a regular basis is a great start. Heal Your Gut with Natural Supplements Aside from making lifestyle changes, certain supplements can also promote gut health and tend to be easily accessible. So what can you take to help improve and heal your gut naturally? Let’s chat about it. Probiotics Probiotics are beneficial bacteria that can help support a healthy gut microbiome. Look for a high-quality probiotic supplement containing various strains, and take it daily as directed. There are tons of probiotics on the market. You can ask your doctor or another healthcare or nutrition professional for recommendations if you need help deciding what will work best for you. Digestive enzymes Digestive enzymes can help support healthy digestion by breaking down food more efficiently when looking for a supplement, look for an enzyme blend and take it with meals as directed. Consider trying different types until you find something that seems to work, and again, consult a professional if you need help choosing one. Vitamins Certain nutrients, such as vitamin D, zinc, and omega-3 fatty acids, can also benefit gut health. Consider taking a high-quality multivitamin or individual supplements as needed. Incorporating these natural strategies into your routine can be a great way to improve and heal your gut naturally. However, it's important to talk to a healthcare professional before starting any new supplements, especially if you are taking medication or have a pre-existing medical condition.