Do any of these struggles sound familiar to you? Digestive issues, skin problems, fatigue, sleep disturbances, mood swings, immune system challenges, unexplained weight changes, chronic diarrhea or constipation, or nutrient deficiencies.
If you face any of these health challenges, it could be a sign that your gut health isn't optimal. Enhancing your gut microbiome is one of the best steps you can take for your health - it plays a pivotal role in digestion, immune function, mental health, and disease prevention. A balanced gut microbiome enhances nutrient absorption, supports the immune system in fighting off pathogens, and regulates the production of vital neurotransmitters that influence mood and cognition.
Here are five ways you can improve your gut health naturally and effectively:
1. Consume More Probiotics
Probiotics are beneficial bacteria that help maintain a healthy balance in your gut microbiome. They can improve digestion, boost your immune system, and even enhance your mood.
Probiotics can be found in fermented foods/drinks like:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Kombucha
- Miso
- Tempeh
Probiotic supplements are also great because they ensure you get a consistent and potent dose. But supplements can either help replenish the good bacteria in the gut OR they may not even survive through the digestive tract and be a waste or your money. Make sure that you choose high-quality products that work so you can best support your health.
Probiotic Complex
The Just Ingredients Probiotic Complex Supplement Drink is packed with good bacteria, the food to feed it, and postbiotic benefits! Our formula includes butyrate, a short-chain fatty acid that helps heal leaky gut. It also contains inulin from chicory root and agave which is a prebiotic fiber that feeds probiotics.
Our blend features five probiotic strains totaling 5 billion CFU, including spore probiotics that survive stomach acid to reach your gut. Plus, we’ve added freeze-dried organic kombucha powder, rich in probiotics and postbiotics. These postbiotics help to heal the lining of the gut. A strong gut lining is essential to keeping us well! If you want to support your gut health, tackle health issues, or improve your diet, our probiotics are a great option!
2. Eat More Fiber
Most Americans on average get 15 grams of fiber per day, yet the recommended amount is 25 grams for women and 38 grams for men.
Did you know that researchers found that a 2-week increase in fiber intake can significantly alter a person’s gut microbiome?
There are various bacteria found in the gut that affect everything from weight to blood sugar to immune function. The bacteria are living organisms and need energy to work properly and fiber is what “feeds” the good bacteria.
A major benefit of consuming these prebiotic fibers is that they work at “improving or normalizing the dysbiosis of the gut microbiota”. Improved gut microbiota is correlated with energy intake, glucose, insulin, satiety hormones, hepatic cholesterol and triglyceride accumulation.
Fiber is critical for your health because it:
- Feeds the good bacteria in your gut
- Helps control blood sugar levels
- Helps support daily bowel movements
- Cleans your colon, acting like a scrub brush. The scrub brush effect of fiber helps clean out bacteria and other buildup in your intestine.
3. Supplement With Turmeric and NAD+
Turmeric and NAD+ are powerful allies for gut health. Turmeric has anti-inflammatory properties, while NAD+ supports cellular health and energy production.
Turmeric Complex
Adding turmeric to your diet can help reduce inflammation in the gut. Curcumin, the active ingredient in turmeric, has been shown to soothe the digestive tract and support the gut lining. Our Turmeric Complex combines turmeric with resveratrol, boswellia, and black pepper extract for increased anti-inflammatory benefits (which can help reduce inflammation in the gut) and enhanced absorption. Learn more about our Turmeric Complex here.
NAD+ Complex
Nicotinamide adenine dinucleotide (NAD+) is a coenzyme found in all living cells that plays a crucial role in energy production and cellular repair. Increasing your NAD+ levels can help support a healthy gut by promoting the repair and regeneration of gut cells. Explore our NAD+ Complex.
4. Add More Collagen and Bone Broth Into Your Diet
Collagen and bone broth can also help improve gut health. They provide the amino acids, like glutamine and glycine, which are needed to repair and maintain the gut lining, supporting overall digestive health.
Collagen Peptides
Collagen is a protein that helps to strengthen the gut lining. It can help repair leaky gut syndrome by sealing and healing the protective lining of the gastrointestinal tract.
Collagen is the most abundant protein in the body, accounting for 30% of the body's total protein. But, starting around the age of 20, collagen production decreases by about 1-2% each year. This is because the body becomes less efficient and effective at absorbing the essential nutrients required for collagen production.
Our Collagen Peptides are a delicious and easy way to get your daily dose of collagen. The key ingredients in our Collagen Peptides are:
- Bovine Collagen: Derived from grass-fed cows and this type most closely resembles the collagen in humans.
- Pine Bark Extract: Derived from the bark of pine trees, rich in polyphenols, and is found to increase collagen.
- Grape Seed Extract: Derived from the seeds of red grapes, contains compounds that help protect collagen from damage and may support its strength and elasticity.
Shop our flavored Collagen Peptides here.
Bone Broth
Bone broth is rich in collagen, gelatin, and amino acids like glutamine, which can help heal and seal the gut lining. It also provides essential minerals that support overall health. Incorporate bone broth into soups, stews, or enjoy it as a warm beverage. The Just Ingredients Bone Broth comes in different flavors and is a tasty and nutritious option. Learn more about our Bone Broth here.
5. Limit Gluten, Dairy, and Sugar
Reducing your intake of gluten, dairy, and sugar can significantly improve your gut health. These foods can cause inflammation, disrupt the gut microbiome, and lead to digestive issues in some people.
Gluten
Wheat today is not the wheat our grandparents ate. It is MUCH more immune-reactive today. Wheat in its whole ancient form used with natural slow rising yeast has many nutritional benefits (khorasan wheat is an ancient grain that is higher in protein and a great option).
Unfortunately, we often don’t eat the ancient form in today's day and age. Studies have shown that rates of celiac disease have gone up significantly, not just because of increased awareness and diagnosis but likely because of the changes that are happening in our wheat.
Some research suggests rates of non-celiac gluten sensitivity affect .5–13% of the population.
What makes wheat so much more problematic these days?
- Hybridization: This is not GMO -- hybridization combines different strains of wheat to make it more resistant to pests. It also makes it more immune-reactive.
- Deamidation: This process uses chemicals to make gluten water-soluble so it mixes more easily with other ingredients. It creates a severe immune response in some people.
- Haptenation: Herbicides like glyphosate can change the protein structure of wheat, making it more immune-reactive.
- Transglutaminase: Many gluten-sensitive people have an autoimmunity to the transglutaminase enzyme, which helps break down wheat protein. This enzyme is also used in meat processing to make uniform shapes of meat, like chicken nuggets. These people may react to both.
- Aflatoxins: Grains are stored in a way that promotes the growth of aflatoxins, a toxin produced by mold. People can develop immune reactivity to aflatoxins.
- Bleaching: Most wheat flour used in food processing is bleached with various chemicals, which may make it more immune-reactive.
- Sugar: Most wheat products are made with sugar, which is extremely inflammatory in the quantities consumed by the average person today. This promotes gut damage, which makes gluten more immune reactive.
Dairy
Dairy can be difficult to digest for many people and can cause bloating, gas, and other digestive issues. If you are working to do some serious gut healing, or suspect you may react to dairy opt for dairy alternatives like almond milk, coconut yogurt, and lactose-free options.
Sugar
High sugar intake can feed harmful bacteria and yeast in the gut, leading to an imbalance. Reduce your sugar intake by avoiding sugary drinks, sweets, and processed foods, and opt for natural sweeteners like honey or maple syrup in moderation.
By incorporating these five tips into your daily routine, you can naturally support your gut health and improve your overall well-being. Remember, small, consistent changes can lead to significant improvements over time. Take the first step towards better gut health today!
