your lifestyle choices It also plays a big role in your gut health. “Find ways to be physically active, manage stress, maintain good sleep hygiene, and avoid smoking and chronic drug and alcohol use,” says Moon. “These lifestyle factors reduce inflammation that can lead to microbiome imbalance.”
What ingredients support a healthy gut?
Again, eating a healthy, balanced diet can do wonders for supporting your gut health. That includes prebiotic-rich foods like garlic, onions, asparagus, and green bananas, which feed the beneficial bacteria in your gut, Davar says. She also recommends eating probiotic foods such as yogurt, kefir, kimchi, and sauerkraut. “Polyphenol-rich compounds found in wild berries such as currants, blueberries, cranberries, raspberries, green tea, and dark chocolate act as antioxidants and fuel for your gut bacteria,” she says. It is very beneficial in reducing intestinal inflammation and improving the integrity of the intestinal barrier. ” Finally, herbs with antibacterial and anti-inflammatory properties, such as berberine and oregano oil, can also be helpful, says Davar.
As far as supplements go, there are some important options worth considering.
- Probiotics: Probiotics are live microorganisms or bacteria that support the intestines. Different strains offer different benefits to the body, but overall;Clinically researched probiotic strainsEspecially those that produce butyrate, which helps regulate metabolism, insulin sensitivity, and inflammation,” says Moon.
- Prebiotics: “Dietary fiber and polyphenols act as prebiotics, or food for good gut bacteria,” says Moon. Although it can be obtained through food sources, supplements are a convenient way to reap its benefits. It is often available in powder form.
- Postbiotics: Postbiotics are bioactive compounds created when probiotics digest prebiotics and are highly beneficial for gut health. These can occur by taking gut health supplements for the latter or directly by taking postbiotics (such as butyrate).
- Digestive enzymes: These are proteins that help break down food into smaller, more manageable, absorbable components. They occur naturally in the body, but some people (such as those with lactose intolerance) don’t produce enough, so digestive enzyme supplements can help.
- Various vitamins: “Vitamin A and D are essential for good health. intestinal lining integrity“This is a barrier that prevents harmful substances from entering the bloodstream,” Moon says. These nutrients can be obtained through food or supplements.
- Omega 3: “Anti-inflammatory bioactive substances such as omega 3 fatty acids And flavonoids help protect the gut from everyday wear and tear and more aggressive attacks,” says Moon.
- turmeric: “As a longevity nutritionist, I love recommending turmeric supplements because of their science-backed benefits,” says Davar. “Curcumin is also recommended for gut health, as it supports the integrity of the intestinal lining and promotes a healthy balance of gut bacteria.”
Do you really need supplements to heal your gut?
“While diet and daily dietary intake is paramount, supplements can be a powerful ally if used strategically,” says Davar. A healthy diet can certainly help your gut, but for people with nutrient deficiencies, gut lining health issues, and gut bacterial imbalances, “probiotics, L-glutamine” , targeted supplements such as berberine may speed healing.”They are tools, not shortcuts, and only work in conjunction with smart lifestyle changes. ”
