ua en ru

9 rules from nutritionist on how to support gut health

9 rules from nutritionist on how to support gut health How to support gut health (photo: Freepik)

70% of our immune system is formed in the gut, which is why it is so important to take care of its health. Nutrition plays a key role in this, as it can provide a variety of beneficial bacteria in the gut.

Ukrainian nutritionist Anastasiia Holoborodko discusses how to maintain gut health.

How to support the gut microbiome

"2-3 kilograms of bacteria live inside us, responsible for our mood, behavior, food choices, immune response, and the appearance of our skin. The absence of diseases/diagnoses and bacterial diversity are crucial. Here are some less obvious points on how to support gut microbiota," says the nutritionist.

It is necessary to follow these rules:

  • choose organic food and household chemicals, as the body absorbs various substances through the skin, dishes, and laundry. Therefore, there should be less chemicals/toxins/pesticides/hormones
  • monitor the quality of what you drink. Minimize the use of plastic
  • avoid excessive use of pharmacology: antibiotics, non-steroidal anti-inflammatory drugs, and proton pump inhibitors. Otherwise, you risk compromising the integrity of the gastrointestinal tract walls and disrupting the bacterial balance
  • probiotic products (sauerkraut and other fermented foods) and resistant starches should be part of your daily diet. It is also worth excluding products to which you have a reaction
  • the basis of the diet should consist of whole foods: vegetables, greens, fruits and berries, nuts and seeds, avocado, and unrefined oils 60-70%. Eggs, whole grains/lentils/chickpeas, pseudo-cereals, organic unsweetened dairy products if there are no contraindications, seafood, fish, and poultry on the bone
  • do not fry until smoking and forming crusts, avoid refined oil and additional sweeteners
  • your diet should include sweet fruits (apples, grapes, melons, cherries, figs, dates, etc.), legumes/beans, starchy potatoes, corn, and peas. But if there are specific gastrointestinal issues, reduce the consumption of these products. Remove sweet drinks
  • herbs and plants are beneficial for the gut: berberine, caprylic acid, quercetin, monolaurin, glutamine, chlorophyll, Saccharomyces boulardii, curcumin
  • take care of your mental health: meditate, practice yoga, swimming, as long as there is anxiety and tension, the body will be influenced by stress hormones.

Earlier, we wrote about what to eat to keep your bones strong and healthy.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.