Foods That Promote Gut Health – Steps to a healthy gut, Foods and toxins that are killing your gut bacteria, Gut health, Superfoods part 6: foods that promote gut health, A nutritionist’s top 10 foods for gut health and digestion, Fermented foods to improve gut health
By now, you’ve probably heard that gut health and hormone health are important, but the two are also closely linked (i.e. one person’s state of health depends on the other, and vice versa).
In fact, many hormone imbalances start in the gut, and the gut has a powerful effect on our hormones. This is because of our gut microbiome:
Foods That Promote Gut Health
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What Foods Should You Eat To Improve Your Gut Health?
When we have a healthy balance of bacteria in the gut microbiome, our gut can do some amazing things (ie see above). But in today’s world, we are exposed to a variety of toxins, chemicals, pollutants, processed foods, prescriptions, alcohol, drugs and stress that damage the microbes of our gut, known as dysbiosis, or imbalance in the womb. bacteria. . When this happens it can lead to:
When gut bacteria become unbalanced, food and nutrients are not well absorbed, and larger molecules can cross the gut wall, resulting in food sensitivity and increased inflammation in the body. This can stimulate an immune response and trigger an autoimmune condition if left untreated, leading to disruption of hormones such as disturbed ovulation or progesterone production (infertility), estrogen or testosterone over-stimulation (painful periods, PCOS , endometriosis and fractures) and inhibited thyroid hormone (metabolism, temperature, mood, etc.).
When gut bacteria become unbalanced, our microbiota cannot efficiently remove nutrients from our food / supplements (which are then used to produce hormones). Over time this can lead to nutritional deficiencies, which are the root cause of many hormone imbalances.
Conversion of thyroid hormones (about 20% of it in your gut) requires a healthy gut flora, allowing you to get enough T3, the active form of thyroid hormone you need to keep your energy up, metabolism, weight, heat the body and reproduction. . stable system (among many other roles). If your gut is not working properly, you may experience symptoms of hypothyroidism, even if your thyroid is healthy.
Best Foods For Gut Health
When your estrobolome, a collection of bugs in the gut dedicated to processing and eliminating estrogen from the body, is balanced, it also keeps your estrogen levels balanced. But when these defects become unbalanced, your ability to eliminate estrogen, leading to frequent estrogen dominance, leads to hormone imbalances associated with painful, heavy periods and PMS.
Not only that, but constipation can lead to impaired thyroid conversion (see above), which can also lead to estrogen elimination and lead to estrogen dominance.
To optimize your gut health, which in turn works to balance hormones and maintain a healthy menstrual cycle, here are some of the easiest and most effective natural steps you can take:
Eating a wide range of nutritious foods high in high quality protein, fiber and fat ensures that you provide your body with the raw materials it needs to produce healthy hormones, as well as optimize digestion, regulate blood sugar, promote a good gut. effectively eliminate bacteria and toxins. Try focusing on fruit or vegetables and adding new / different protein each week (or see # 2 for more tips).
Best Foods For A Healthy Gut System
Eating a variety of foods based on where you are in your cycle not only supports different hormone fluctuations by meeting different nutritional needs but by rotating different foods and cooking methods your gut does not become over-exposed to any food. respect and may cause. inflammatory response. Check out this post on how to eat for each stage of your cycle or check out my Hormone Balance Restoration Plan for time-specific recipes, grocery shopping lists, recommended foods, etc.
When you eat in a relaxed state, your body can benefit from its parasympathetic nervous system (or relaxation and digestive mode) and properly absorb the nutrients you eat (vs. eating on the go or in a stressful state, when your body is suffering). divert energy from digestion in response to a “threat”). Try to eat at least one meal a day without distraction (ie without telephone, TV, etc.) while sitting at a table. Let yourself relax and enjoy. Bonus points if you can do it with a friend, family member or loved one!
Probiotics work to implant the gut with many healthy bacteria and can be extremely beneficial, but there is plenty of snake oil out there, so it’s important to do your research before buying any probiotic supplement (FYI here ‘the brand I personally use and recommend to clients, you can use my code SOFRESH15 to save 15%).
It is still less important to incorporate prebiology into your diet, which nourishes these healthy bacteria to multiply and thrive. Good sources of rich pre-vegetarian foods include cooked onion and asparagus, green bananas, chicory root, artichokes, green dandelion and oats (oatmeal baked with hello), and fermented coconut / Greek yogurt, kimchi, sauerkraut, kombucha and kefir containing probiotics.
Digestive Health: 5 Splendid Foods That Enhances Gut Functions And Health
Sometimes the only way to assess the true state of your gut health is through laboratory functional tests. Typically, I encourage clients to meet with a functional medical practitioner or naturopathic physician who can administer tests for conditions such as SIBO, bacterial dysbiosis, and pathogens / parasites. Reducing your condition will only help you take a more targeted and adaptive approach to getting your bowel and hormone health back on track.
Inflammatory triggers can vary based on your unique gut microbes and hormone balance, but for most people refined sugar, alcohol, gluten, corn, dairy and general processed foods. If you suspect you have a food intolerance or food sensitivity, I highly recommend this FoodMarble Digestion Tracker.
If possible, I also advise you to buy organic and wild-caught, grass-fed and grass-fed products to avoid toxins that destroy the good bacteria, eventually leading to dysbiosis or a leaky gut. .
Finally, stopping the use of hormonal birth control, antibiotics and NSAID’s (OTC meds like ibuprofen, etc.) go a long way in eliminating inflammation and protecting your gut health, as they all contribute to damage to the gut. intestinal lining (aka leaky). gut) and disrupt your bacteria balance.
Steps To A Healthy Gut
By now I’m pretty sure we all know we don’t like chronic stress, but did you know that it’s a huge trigger for bowel and hormone imbalances? This is why it can actually alter the natural balance of healthy bacteria in your womb, leading to dysbiosis, impaired nutrient absorption, the leaky gut and impaired thyroid metabolism.
While life always bears us curve balls, I encourage clients to stay ahead of the curve by incorporating habits and having tools to better manage and handle stress. This may be different for everyone, but some of the tools and techniques I love include fitness / movement, going out / in nature, dancing or listening to music, connecting with friends / family, meditation or deep breathing practices , therapy, EFT, cooking or baking, and setting tight boundaries around work, use of social media, etc.
Research shows that optimal sleep levels are directly linked to the healthy balance of gut flora, without any correlation with unbalanced microbiota, and by now I’m pretty sure you know what that means.
However, the best sleep is easier said than done, and it is easier for me to get it when clients (and I) practice good daytime sleep hygiene habits and 1 -2 hours of sleep . Daily routines that promote quality sleep include exposure to sunlight first thing in the morning, exercise, eating regular balanced meals, going out in nature, and taking breaks from screens, and routines include sleep time from waiting for screens / phones at least 1 -2 hours before bed (or blocking blue glasses) for anything soothing like an epsom salt bath, drinking tea, reading a good book or breathing / practice practice.
Gut Health And Hormones How To Improve Both Naturally » So Fresh N So Green
A targeted supplementary approach combined with the practices listed above can be extremely effective, but will not work nearly as well (or at all) on its own. I also recommend that you check with your medical practitioner before taking additional supplements, especially if you are currently on medication or already have medical conditions. That said, some supplements I recommend looking into to repair your gut health include probiotics (this one is my favorite and you can use my code SOFRESH15 to save 15%) as well as L-glutamine , curcumin extract, ginger root, marshmallow root and zinc.
The healthier your gut, the healthier your hormones, which allow you to have a healthy menstrual cycle, relieve uncomfortable symptoms and look and feel your best.
The above steps are simple, natural and effective ways to promote gut and hormone health, but if you are experiencing unhealthy gut signs and symptoms, I also recommend that you seek support from a functional medical practitioner or ND who can root to give. trigger tests and help you use a targeted approach.
OTHER HEALTHY RECIPES + RESOURCES + Guts Friendly Paleo Butter Chicken + Gut Friendly Sweet Pesto Butter Chicken – Quinoa Gut Pesto Bowl Recipe + Foods to eat for all stages of your menstrual cycle
Healthy Gut, Healthy Life? How The Microbiome Diet Can Impact More Than Your Weight
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