The phrase, “It’s what’s on the inside that counts” is a reminder that when it comes to those around us, what is within is what often matters most. These words ring especially true when it comes to our gut health, highlighting that the quest for vitality and longevity truly does start from the inside out. Our gut health remains an often overlooked aspect of our well-being, but emerging research continues to unveil the vital, intricate connection between the gut and various aspects of our physical and mental health. From digestion to immunity and even mood regulation, maintaining a healthy gut is the cornerstone of a vibrant life. 

The gut microbiome is a complex ecosystem of trillions of microorganisms that inhabit our digestive tract. To put things in perspective, there are more bacteria in your gut than cells in your entire body¹! These microorganisms, including bacteria, fungi and viruses, play a crucial role in maintaining a balanced environment within the gut. This balance is achieved through high microbiome diversity which helps us stay healthy. We have a lot of control when it comes to diversifying our gut microbiome through the foods we eat. For example, certain Bifidobacteria and Lactobacilli found in probiotics and yogurt help mend and protect our intestines. These bacteria seal gaps between intestinal cells and prevent harmful bacteria from attaching to the intestinal wall.  

A healthy gut is essential for proper digestion and nutrient absorption. Enzymes produced by gut bacteria help break down food, allowing the body to extract essential nutrients like vitamins and minerals. The relationship we each have with our gut is incredibly reciprocal. To allow the gut bacteria to help fuel our bodies, it is important to consider how the foods we consume can impact this ability. Without a well-functioning digestive system, nutrient deficiencies may arise, leading to various health issues over time. 

Surprisingly, around 70-80% of the body’s immune system resides in the gut². The bacteria within it can combat viruses that impact not only the gut but other parts of the body, like our lungs. The gut microbiome helps specialized immune cells to initiate an effective immune response by producing antiviral proteins. Having less helpful bacteria means a weaker immune response to these viruses which over time, can negatively impact health. A balanced gut microbiome helps bolster immune defenses, reducing the risk of infections and autoimmune disorders. 

The gut is delicately intertwined with our mental well-being in addition to our physical health. Research suggests that imbalances in the gut microbiome can influence mood, cognition and behavior, contributing to conditions like anxiety, depression and even neurodegenerative diseases. This is due to the strength of the gut-brain axis, a bidirectional communication network between the gut and the brain that physically exists through millions of nerves³. Even certain neurotransmitters like Serotonin are mostly made in the gut. Since the gut can receive a message from the brain, the gut can influence brain health by sending a reply!  

Maintaining a healthy gut requires a healthy balance: 

• Diversify your diet: Incorporate a wide range of fiber-rich fruits, vegetables, whole grains and fermented foods like yogurt, kefir and kimchi to nourish your gut microbiome. Don’t forget about items like dark chocolate and red wine that are rich in polyphenols and capable of stimulating healthy bacterial growth! 
• Stay hydrated: Adequate hydration supports optimal digestion and helps maintain the mucosal lining of the gut. 
• Manage stress: Chronic stress can negatively impact gut health. Practice stress-reduction techniques such as meditation, yoga, or deep breathing exercises. 
• Probiotics and prebiotics: Consider incorporating probiotic supplements or foods rich in probiotics, such as yogurt or sauerkraut, to introduce beneficial bacteria into your gut. Prebiotic foods like garlic, onions and bananas provide nourishment for these beneficial microbes. 

The gut is a true epicenter, capable of laying the foundation for a vibrant and resilient life by reinforcing one’s physical and mental wellness. By cultivating a healthy gut microbiome through mindful dietary choices, stress management and lifestyle habits, we begin to play an active role in our health in a new way. With gut health as a priority, we can unlock the key to vitality, longevity and overall well-being. Remember – It’s what’s on the inside that counts! What fuels you?

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References:  

¹ PIH Health, How Your Gut Affects Your Physical and Mental Health, Jan 2023. 

² National Library of Medicine, The Interplay Between the Gut Microbiome and the Immune System in the Context of Infectious Diseases, March 2021 

³ Healthline, How Does Your Gut Microbiome Impact Your Overall Health? Apr 2023. 

National Library of Medicine, Role of the Normal Gut Microbiome, Aug 2015.