Improving your gut health can help you balance hormones, manage your PCOS, improve fertility and improve metabolic and even mental health. So, what does it take to improve you gut health? Check out my top 5 ways to improve gut health below:

What is the Gut Microbiome?

The gut microbiome is a collection of microbes (bacteria mostly with some viruses and fungi) that live in your intestines. Together they affect sorts of aspects of health from weight to mental health to your immune system and hormone health.

How does the Microbiome Affect Hormone Health?

We’re realizing more and more that your gut affects inflammation, and inflammation is directly related to hormone health. The microbes in your gut help lower inflammation in your body. They can also affect the way we metabolize food. Plus, they affect estrogen metabolism! Excess estrogen can cause symptoms like those associated with PMS. So, how do you improve your microbiome to help with hormone health?

#1 Eat more fiber

The number one way to improve gut health is to eat more fiber! Fiber keeps you regular and feeds healthy bacteria in your gut. High fiber foods include most fruits and vegetables, nuts, seeds, beans and whole grains. Some potent sources include chia seeds, psyllium husk and white beans.

#2 Eat probiotic foods and consider a targeted probiotic

What is a probiotic food? It’s a fermented food. Generally, you’re looking for a naturally fermented food that doesn’t have alcohol (which kills the microbes). This includes yogurt, kefir, kimchi, sour kraut, fermented pickles and miso, tempeh and natto. Many cultures have “cultured” foods that count (hehe). These foods help seed the gut with healthy microbes.

If your gut has taken a beating from a highly processed long-term diet or excessive antibiotic use, you may want to consider a targeted probiotic. Not all probiotics are created equal, though. Work with a healthcare provider to find a third-party tested, evidence-based supplement that works for you.

#3 Eat a variety of whole foods

While most prebiotics (foods that feed healthy microbes in your gut) are fiber, there are other foods and metabolites that support a healthy gut microbiome. Short chain fatty acids have gotten a lot of press for this, but there are a bunch of nutrients that nourish a healthy microbiome. The best way to maintain your healthy gut is to eat a variety of whole foods including healthy fats (from plant sources), beans and other legumes, fruits, veggies and whole grains.

#4 Limit Pro-inflammatory foods like excessive alcohol & fast food

Lots of alcohol can increase inflammation and also hurt gut health. This doesn’t mean you should never drink, but be mindful of how much you’re drinking and how much inflammation you’re causing in your body. This also includes things like exposure to endocrine disrupting chemicals, highly processed foods with low nutrient density.

#5 Hydrate and move your body

Proper hydration and movement are both important for regular bowel movements. When combined with fiber, you’ll be sure you’re keeping things moving and nourishing a healthy gut.

I’d love to hear from you. Need a little more help healing your gut? No problem. Book a free nutrition chat, so we can make a plan for you!