It’s no secret that we’re Camille Styles’ gut health fanatics. From how certain foods affect your skin to the best foods for digestion, we’re not shy about showing our love for this universal subject. Spoiler alert: we’ve only scratched the surface. Contains trillions (Yes, trillions) of bacteria, our gut flora has a huge impact on you from head to toe. With that in mind, we’re taking a closer look. Get ready to start a healthier, more energetic life—a life that starts at the core of your being. Ready to improve your gut health? Please read on.
Edie Horstman
Edie is the founder of Wellness with Edie, a nutritional coaching company. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Why is gut health important?
Think of your gut as your body’s busy control center: digestion, immunity, and mood regulation take center stage. Its influence reaches across all fields. But here’s the thing—gut health isn’t just about not feeling bloated after a meal. It is a powerful motivator that affects your overall health.
As mentioned before, your gut is home to trillions of microorganisms. They are constantly working in coordination to digest food, extract nutrients, and protect you from harmful invaders. Meanwhile, a balanced gut boosts immunity and A happier mood. So whether you’re looking for unlimited energy, a strong immune system, or better grace, cultivating your gut health is the best-kept secret to unlocking your body’s full potential.
Do you have a healthy gut?
Let’s start here. Ultimately, a healthy gut microbiome is not one-size-fits-all. It manifests itself in a variety of subtle but important ways. Here are signs your gut flora may be in good shape:
Digest regularly. You’ll experience regular, comfortable bowel movements without excessive bloating, gas, or discomfort.
Balanced appetite. Your appetite is well regulated and you don’t have strong (and frequent) cravings for sugary foods. Instead, you tend to crave nutrient-dense foods rather than highly processed foods.
Food allergies are minimal. You can tolerate a wide range of foods without constantly experiencing digestive discomfort or food intolerances.
Emotionally stable. Your mood is generally positive, and you experience fewer mood swings, anxiety, or depression.
Strong immunity. You won’t get sick often, and when you do, you’ll recover quickly.
Clear skin. Your skin looks healthy and there are fewer breakouts related to diet, dryness and irritation.
Optimum weight. You can maintain a healthy weight without wild swings or management difficulties.
Stable energy levels. You’ll have more energy throughout the day without the afternoon slump or fatigue.
Restful sleep. Speaking of energy, you can get quality sleep, fall asleep easily, and wake up refreshed.
Strong nails and hair. Your nails are strong and your hair is healthy and growing well.
Good oral health. Your gums will appear pink and healthy, and you’ll have minimal problems with bad breath or dental problems.
Regular exercise tolerance. You can engage in moderate exercise without excessive fatigue or delayed recovery.
Balanced stress response. Overall, you manage stress well. Your body doesn’t overreact to minor stressors. In turn, you’ll experience clearer thinking and greater focus throughout the day.
Regular blood sugar levels. Your blood sugar levels remain stable without wild fluctuations.
Proper hormonal balance. You will experience regular and comfortable menstrual cycles (if you currently have your period). Hormonal imbalances are minimal.
Telltale signs of an unhealthy gut
On the other hand, what are the telltale signs of an unhealthy gut? Often, intestinal malfunction will signal clear Signal. Consider frequent digestive discomfort (i.e. bloating, gas, and irregular bowel movements). Additionally, unexplained weight fluctuations may be related to poor gut health. For others, skin problems indicate an underlying gut problem—persistent acne, eczema, or rashes.
Often sick? Frequent infections or slow recovery may also indicate an imbalance in the gut. Additionally, mood disorders (chronic stress, anxiety, depression, etc.) may stem from unhealthy gut-brain connections. Last but not least, intense sugar cravings and unhealthy food preferences can be signs of an imbalanced gut microbiome.
If you experience these persistent symptoms, talk with your healthcare provider.
What are gut health saboteurs?
Don’t worry if your gut microbiome isn’t where you want it to be. Between chats with your healthcare provider and Implement our tips for improving your gut health and you’ll be successful. That said, what factors can severely disrupt your digestion?
- Poor diet. A diet high in ultra-processed foods, sugar (especially artificial sweeteners), and trans fats, and low in fiber and fermented foods, can negatively impact gut health. These things promote the growth of harmful bacteria, thereby reducing the diversity of good bacteria.
- antibiotic. While antibiotics are important for treating infections, overuse or abuse can kill both bad and good bacteria in your gut, causing an imbalance.
- Chronic infection. On the other hand, frequent or untreated infections can disrupt the balance of the gut microbiome.
- Chronic stress. Prolonged stress can alter gut-brain communication, leading to inflammation and changes in intestinal motility and function.
- Lack of sleep. Beyond the newborn stage, consistent sleep is key. After all, sleep deprivation can disrupt your gut microbiome, leading to inflammation and other health issues.
- Lack of physical activity. A sedentary lifestyle can negatively impact gut health by reducing microbial diversity and impairing digestion.
- Drinking too much alcohol. Heavy drinking can damage the intestinal lining and change the balance of gut bacteria. The same goes for smoking.
- Environmental toxins. Exposure to pollutants and environmental toxins can affect gut health. They disrupt the delicate balance of the microbiome.
- Uncontrolled diabetes. Poor management of diabetes (and therefore blood sugar levels) can alter gut health and lead to gastrointestinal problems.
- Dehydration. Drink more water! Dehydration can affect digestion and intestinal motility, leading to constipation and other problems.
14 Simple Ways to Improve Gut Health
Ultimately, gut health is about more than just eating fiber and choosing probiotics. Here are 14 important (but often underestimated!) tips to support gut health.
1. Manage stress
Not to sound like a broken record, but chronic stress can have a negative impact on your gut health. Aim to practice stress-reduction techniques such as meditation, deep breathing, yoga, and mindfulness every day. These can have lasting effects on your gut.
2. Hydrate, hydrate, hydrate
Staying well hydrated is crucial to maintaining gut health. Water aids in digestion, absorption and supports the integrity of the intestinal lining. Don’t like pure water? Add lemon water, fresh herbs or berries in the morning. Bone broth and digestive teas are also important.
3. Prioritize a diverse diet
Specifically, enjoy a variety of prebiotic-rich foods (fiber-rich foods like fruits, vegetables, and whole grains) to nourish beneficial gut bacteria. Fermented foods are also ideal: yogurt, kefir, sauerkraut, kimchi, etc.
4. Limit artificial sweeteners
Research shows that artificial sweeteners may have a negative impact on gut bacteria. Choose natural sweeteners such as honey or maple syrup. The same goes for preservatives and emulsifiers (such as guar gum).
5. Proper preparation of grains and legumes
Did you know that soaking and fermenting legumes and grains can reduce antinutrients? This in turn makes them easier to digest.
6. Chew thoroughly
I once devoured my meal but was left with a feeling nonsense back? Same. Remember, proper chewing breaks food into smaller particles, making it easier for the intestines to digest and absorb nutrients. Don’t worry about a specific number of bites, but rather savor the flavor of each bite and put your fork down often.
7. Consider intermittent fasting
While this eating pattern isn’t right for everyone, intermittent fasting (also called time-restricted eating) can promote gut health. how so? It allows your digestive system to rest and supports the balance of intestinal bacteria.
8. Get enough sleep
Unfortunately, sleep deprivation affects more than just your gut microbiome. Prioritize getting 7-9 hours of quality sleep each night to support gut health. Download Camille’s free sleep guide to get your best night’s sleep.
9. Play in the dirt
that’s right. Exposure to some dirt and bacteria can help boost your immune system and a healthier gut. Use a balanced cleaning approach. Get started with these gardening tips for beginners!
10. Move your body
No, this doesn’t mean doing HIIT every day. It’s great to take a walk after a meal. Exercise promotes diversification of the gut microbiota and improves intestinal motility. Engage in regular (light to moderate) physical activity to keep your intestines in optimal condition.
11. Limit alcohol consumption
Excessive alcohol consumption can negatively impact gut health by altering the microbiome and potentially damaging the gut lining.
12. Managing food sensitivities
Identifying and managing food sensitivities or intolerances (e.g., gluten, dairy) can help reduce intestinal inflammation and improve overall gut health.
13. Reduce your intake of processed foods
Minimize consumption of highly processed foods, which often contain additives and preservatives that negatively impact gut health. Instead, choose seasonal foods found in the aisles outside the store.
14. Keep meal times consistent
Regular meal times help regulate the digestive process and support healthy intestinal rhythms.
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Remember, your body (and its microbiome) is unique. Try these tips and find what works best for you. And start slow! When it comes to gut health, taking a holistic approach is best. Whether you’re sampling a variety of foods, practicing stress-relieving techniques, or simply giving your body the rest it deserves, every action counts. Embrace the wisdom of your intuition and let it guide you toward a life filled with vitality, energy, and radiant health.
