Nourish Your Inner Garden (Gut Health)

Gut health is everywhere these days. Twenty years ago, hardly anyone was talking about what was going on in their stomachs. Now, we know so much more. Our gut microbiome, that community of bacteria living in our guts, helps us absorb nutrients, strengthens our immunity, and supports our mood and mental clarity.

Broken down, gut healthy means more energy, clearer skin, more balanced blood sugar, strengthened immune system and fewer digestive issues. Fun facts:

• About 70% of your immune system resides in your gut. Research has confirmed that the gut associated lymphoid tissue (GALT) makes up a large portion of the immune system.

• A healthy gut makes for more efficient nutrient absorption, which means reduced bloating and discomfort

• There is a gut-brain connection which means a healthy gut can positively improve your mood and reduce anxiety and depression

• A healthy gut reduces inflammation and lowers the risk of chronic conditions. Studies have shown that chronic inflammation is a known contributor to conditions like Type 2 diabetes, heart disease and autoimmune disorders.

• A balanced gut microbiome can help regulate appetite and metabolism. Gut microbiomes influence hunger hormones (like ghrelin and leptin) and metabolic function.

 What are some simple ways to support it?

1. Add More Fiber: Include fruits, vegetables, whole grains, and legumes to feed beneficial gut bacteria.

2. Add Probiotics: Add fermented foods like yogurt, kefir, sauerkraut, kimchi, or miso to your diet to introduce healthy bacteria. Me, I'm a big fan of sauerkraut and kimchi. Let me know if you want to know my favorite brand.

3. Stay Hydrated: Drinking plenty of water helps with digestion and helps  with the maintaining of healthy gut lining.

4. Limit Processed Foods and Sugar: Processed foods and sugar disrupt the balance of gut bacteria and contribute to inflammation.

5. Manage Stress: Chronic stress can wreck havoc on your gut health. This is one of those areas that most of us have to work on. I suggest practicing relaxation techniques like deep breathing, meditation, or yoga.

6.  Sleep: Sleep, sleep and then sleep some more. We live in a culture that applauds the night owl and the person burning it at both ends. Poor sleep negatively impact the gut microbiome, so put down the phone, turn in early and aim for 7–9 hours of quality sleep each night.

Final Thoughts

Your gut does a lot more than digest food. From immune health to blood sugar, it plays a significant role. It does not take, however, a major overhaul to improve it. Small shifts like adding more fiber, staying hydrated and managing stress can be a simple start.

Years ago gut health wasn’t even  on my radar.  I was more focused on just managing my blood sugar and getting my workouts in. Now I'm making the gut-brain connection and adding fermented foods, drinking more water (still a struggle), and setting a better sleep routine. I read somewhere that your gut is your inner garden and as an avid gardener, I know if you want your garden to flourish, it needs daily tending. So, I'm working on my garden one small change at a time.

With health & love, Ria