Improving Your Gut Health

By Aliza Beer MS, RD, CDN

Gut health plays an essential role in maintaining one’s overall well-being due to its interactions with the immune system, metabolism, and even mental health. The gastrointestinal tract is home to trillions of microorganisms collectively known as the gut microbiota. This intricate ecosystem influences vari- ous aspects of human health. It facilitates the breakdown and absorption of nutrients, produces vitamins, and contributes to the maturation of the immune system. A healthy gut microbiota helps regulate inflammation, strengthens the gut barrier, and aids in the synthesis of bioactive compounds that impact physiological processes in the body. Disturbances in gut health, such as dysbiosis, compromised gut barrier function, or chronic inflammation, can have extreme consequences. Dysbiosis is an imbalance in the natural microorganisms that live in the digestive system, which, if untreated, can eventually lead to a weak immune system. These gut health disturbances have been implicated in the development of various gastrointestinal disorders, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and gastrointestinal cancers. Furthermore, new studies suggest that imbalances in the gut microbiota may be associated with conditions such as obesity, cardiovascular disease, and even neurological disorders like anxiety and depression. Therefore, promoting and maintaining a healthy gut through targeted dietary interventions and lifestyle modifications is crucial for preventing and managing these conditions, optimizing nutrient absorption, and supporting immune function.

Here are some foods that can help improve your gut health:

• Probiotic yogurt . Probiotics are live, beneficial bacteria that can colonize the gut and restore a healthy balance of microorganisms. This healthy balance promotes digestion, nutrient absorption, and supports a strong immune system by building up resistance to certain pathogens.

• Turmeric . It contains an active compound called curcumin, which can help improve gut health in several ways. Curcumin has been studied for its anti-inflammatory properties, and research even suggests that it can alleviate symptoms associated with inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease. Additionally, curcumin has been shown to support the maintenance of a healthy gut barrier, which prevents the leakage of toxins and harmful substances into the bloodstream. You can incorporate turmeric into your diet by adding it to chicken seasoning, soup, tea, and more.

A popular tea made of turmeric is called Golden Tea. Below is the recipe for turmeric tea.

• Ingredients:

• 1 cup milk (dairy or plant-based like almond, coconut, or oat milk)

• 1 teaspoon ground turmeric

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground ginger

• 1/4 teaspoon ground black pepper

• Instructions:

• In a small saucepan, heat the milk over medium heat to just before it begins to boil.

• Add the ground turmeric, cinnamon, ginger, and black pepper to the saucepan. Whisk well to combine all the ingredients.

• Continue heating the mixture for about 3-5 minutes.

• Remove the saucepan from the heat and let the tea cool slightly.

• Use a mesh strainer to catch any sediment and enjoy!

• Magnesium. It has a slew of different GI benefits, the first being that it regulates muscle contractions. It is a key component of smooth muscle function, helping to promote regular bowel movements and prevent issues like constipa- tion. Next, it supports enzyme function. Many digestive enzymes require magnesium as a cofactor for their proper function. This just means that enzymes are responsible for breaking down food components and facilitating nutrient absorption in the gut. Also, magnesium promotes bowel regularity. Magnesium has a mild laxative effect, which can help promote regular bowel movements by drawing water into the intestines, making it easier to pass. Lastly, it reduces inflammation, which promotes a healthy gut environment, leading to stronger immunity from disease. Examples of foods that are particularly high in magnesium are avocados, bananas, and dark leafy greens.

• Bone broth. Beef bone broth is a type of broth made by simmering beef bones, along with other spices, in water over a long period of time. The first benefit of bone broth is that it provides nutrients for gut lining. It is rich in nutrients like collagen, gelatin, and amino acids, which can help support the integrity and repair of the gut lining and are essential for maintaining a healthy gut barrier. Next, it supports gut microbiota. Bone broth contains glycosaminoglycans, which can act as prebiotic in the body, providing nourishment for beneficial gut bacteria. By promoting the growth of this beneficial bacteria, bone broth may help support a balanced and diverse gut microbiota. It also soothes inflammation because it contains anti-inflammatory compounds, such as chondroitin sulfate and glucosamine. This can be particularly beneficial for individuals with inflammatory bowel diseases or other gut-related inflammatory conditions. Lastly, bone broth assists in digestion. The gelatin in bone broth can help improve digestion by promoting the production of digestive enzymes and supporting the breakdown of food. Drink bone broth in the morning on an empty stomach for the best results; below is a recipe for beef bone broth soup.

• Ingredients:

• 4 cups beef bone broth

• 1 cup cooked shredded beef (from the bone broth or leftover cooked beef)

• 1 carrot, sliced

• 1 celery stalk, sliced

• 1 small onion, diced

• 2 cloves garlic, minced

• Salt and pepper to taste

• Instructions:

• In a pot, heat the beef bone broth over medium heat until it begins to simmer.

You can customize this recipe by adding other vegetables or herbs based on preference.

• Add the shredded beef, carrot, celery, onion, and minced garlic to the pot.

• Stir the ingredients and let the soup simmer for 10-15 minutes, or until the vegetables are tender.

• Season with salt and pepper to taste.

• Garnish with fresh parsley or cilantro if desired.

• Serve the beef bone broth soup hot and enjoy it’s comforting flavors.

In conclusion, maintaining a healthy gut is of paramount importance for overall well-being. The intricate balance of gut microbiota, the integrity of the gut barrier, and efficient digestion all play crucial roles in supporting optimal gut health. Furthermore, gut health plays a vital role in immunity. Our gut produces immunoglobulins, which are proteins that help locate and neutralize harmful bacteria and viruses. The healthier the gut is, the more able it is to fight pathogens and disease-causing agents. By implementing these dietary strategies and prioritizing your gut health, you can unlock the key to overall wellness and pave the way for a healthier and happier life.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer