Whether we are aware of it or not, over 100 trillion microbial cells live in our gut, making up our gut microbiome, which plays an essential role in our health. There are many things that we do that can either improve our gut microbiome or make it worse. Knowing the things that can help improve it can be crucial to improving one’s health and wellness, and the good news is that there are simple things that everyone can do to make improvements.
"Many people are now starting to learn about their gut microbiome and how they can influence the health of it,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “This is great news because we can make meaningful improvements in our health by giving it some attention."
In the journal Therapeutic Advances in Gastroenterology, researchers report that our gut microbiome influences human physiology, metabolism, nutrition, and immune function and has been linked to such conditions as inflammatory bowel disease. In another study published in the journal Nutrients, researchers report that the gut microbiome plays a vital role in human health and influences the development of chronic diseases. We know the critical part of the gut microbiome in our lives, but we must know what steps to take to improve it.
Here are 5 ways to improve your gut microbiome:
Add more fiber. Adding more fiber to the diet will help feed the good bacteria and provide other health benefits. According to the Mayo Clinic, women should aim to get around 25 grams per day of fiber, and men should aim for about 38 grams per day. Fiber is only found in plant-based foods or supplements.
Reduce stress. When stressed out, people tend to eat more unhealthy foods, which feed the harmful bacteria in the gut. Take measures to keep stress down, finding something you enjoy doing, such as reading, yoga, meditation, exercising, etc.
Eat a variety. Getting a lot of different plant foods is an ideal way to improve the gut microbiome. Aim to eat many different kinds of plants each week, or try to "eat the rainbow" to get a variety of colors in your diet from plants. The plants feed the good bacteria and are packed with nutrients and antioxidants.
Take a probiotic. In the journal Molecules, researchers report that probiotics are beneficial and can change the composition of the flora. They report that taking probiotics has become an extremely effective way to improve human immunity by regulating the gut microbiome. They further say that probiotics can improve people’s lives.
Consume fermented foods. Stanford Medicine reports that eating a diet rich in fermented foods boosts the microbiome. Fermented foods include kimchi, sauerkraut, tempeh, yogurt, and kefir. In their study, adding fermented foods to the diet was even more potent for improving gut microbiota than increasing fiber intake.
“Even making small changes in this area can help improve your gut microbiome," added Scherer. "At first, you have to think about it, and then doing these things becomes second nature."
Scherer is a registered dietitian who works to help people improve their diet, plan for sustainable weight loss, and offer ways to incorporate healthier food choices. She and her team offer nutrition coaching services, wellness, personal training, in-home medical training, virtual personal training, and a Pilates reformer program, which features a versatile machine designed to provide resistance. It can be used when standing, sitting, or lying down. All workouts on it are custom-tailored for the individual to address their physical fitness concerns.
Fredericksburg Fitness Studio doesn't offer memberships as other gyms do. They offer private customized fitness programs that are available by appointment. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up to date on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.
