How Nutrition Supports a Healthy Gut
The food you eat does more than provide energy and nutrients. It also helps shape the trillions of microorganisms that live in your digestive tract and make up the gut microbiome. These microbes help break down components of food, produce compounds the body uses, and interact with the intestinal lining and immune system. Because the microbiome responds to what we eat, everyday nutrition can have a meaningful effect on digestive and overall health. Supporting it does not require a special “gut health” diet, but rather a consistent, well-rounded approach to eating.
Build Meals Around a Balanced Mix of Foods
A well-rounded meal gives your body a variety of nutrients while supporting digestive health. Aim to include a combination of protein, fiber-rich carbohydrates, fruits or vegetables, and healthy fats throughout your meals and snacks. Choosing a range of nutritious foods helps provide the vitamins, minerals, fiber, and other nutrients your body needs. Building balanced meals can support steady energy, digestion, and overall health.
Include Protein From a Variety of Sources
Protein supports muscle, immune function, tissue repair, and the digestive system. It also provides amino acids your body needs to build and maintain tissues throughout the body. Include protein from a variety of sources, including lean meats and fish, dairy and eggs, as well as plant proteins such as beans, lentils, and tofu. Varying your protein sources can provide a broader range of nutrients and support overall health and balanced nutrition.
Choose More Fiber-Rich Foods
Fiber supports regular digestion and helps nourish the beneficial bacteria in your gut microbiome. These bacteria use certain types of fiber to produce compounds that support the health of the intestinal lining and digestive system. Fiber can also help support healthy cholesterol and blood sugar levels while helping you feel satisfied after meals. Aim to get fiber from a variety of vegetables, fruits, whole grains, beans, nuts, and seeds throughout the week.
Add Healthy Fats and Fermented Foods
Healthy fats, such as those found in olive oil and avocado, provide unsaturated fats and help the body absorb fat-soluble vitamins A, D, E, and K. Including healthy fats regularly can add flavor and help make meals more satisfying. Fermented foods offer another way to support gut health. Yogurt and kefir with live cultures, along with kimchi or refrigerated sauerkraut, may provide beneficial live microorganisms. Including these foods can help support digestive and overall health.
Nutrition Should Fit Your Individual Needs
Your nutritional needs can change over time. Age, activity level, medications, food allergies, digestive conditions, and chronic disease can all affect which foods and nutrients deserve more attention. Broad nutrition advice is a helpful starting point, but your Dedication Health physician or a nutritionist can help you identify your individual needs and make more personalized recommendations to support your health and long-term goals.
Get Personalized Nutrition Support
Our Concierge Nutrition Program focuses on how the right nutrition approach can support long-term health while helping prevent and manage chronic conditions. Led by Karen Raden, a Concierge Nutritionist with 25+ years of clinical experience, personalized nutrition care is tailored to your health, lifestyle, eating patterns, and goals. Her recommendations are practical, realistic, and designed to support your overall well-being. Call our office at 847-986-6770 to speak to our practice manager, Christine, with questions about our Concierge Nutrition Program and to sign up.