Why Your Gut Is So Important to Your Overall Health

Gut health can be an overwhelming (and often confusing) topic. Its surge in popularity among social media users means there's a lot of information and misinformation about it and what you should be doing to maintain it. The problem is, it's extremely personal to each individual. 

There are a lot of factors that contribute to the overall well-being of your gut. While taking certain supplements can often help improve your gut microbiome, your gut health also depends on the foods you eat, your lifestyle, environmental factors, and more. Being more mindful of these key things can lead to huge improvements in your mood, regularity, sleep, and immune system. We asked an expert to really break down what gut health is so you can get yours on the right track.

Why Is Maintaining a Healthy Gut So Important?

Many experts, including clinical nutritionist and JSHealth Vitamins founder Jessica Sepel, consider the gut to be a major component in your overall health. "Gut health is truly the cornerstone of overall well-being," Sepel says. "Think of our digestive system as the body's second brain. A healthy gut supports everything from our immune system function to our mood — even influencing the quality of our sleep." When the gut microbiome is happy and thriving with diverse bacteria, she says, it can even affect how our skin looks on the outside. "We also know that there is a connection between our gut and inflammation in the body," she adds. "So when this balance is disrupted, this can lead to skin conditions such as acne or dermatitis."

Our gut even helps balance our mood since it makes serotonin, often called the "happy" hormone. "This shows just how closely linked our gut health is to our brain," she says. "If our gut is out of balance, this can lead to feelings of anxiety or having a low mood because of this gut-brain connection. It's an area that's gaining a lot of interest and momentum in the world of science and wellness."

What Constitutes a Healthy Gut? 

Your gut microbiome is considered healthy when there is more good bacteria present than harmful bacteria. The balance of bacteria in your gut can lead to reduced inflammation, a healthier immune system, and a lower risk of obesity. According to the Harvard School of Public Health, diet plays a huge role in determining what kind of bacteria lives within your colon. Your genes, your environment, and medication use also contribute to creating your unique gut microbiome. 

Specifically, eating a high-fiber diet can have an effect on the types and amount of bacteria in the intestines. Dietary fiber is broken down and fermented by enzymes present in the colon, releasing short-chain fatty acids that lower the pH of the colon. This determines what type of bacteria can survive in the newly acidic environment of the colon. A lower pH limits the growth of some harmful bacteria, and the release of short-chain fatty acids may also stimulate healthier blood levels of glucose and cholesterol.

How Can Poor Gut Health Affect Your Overall WellBeing?

Sepel already touched on how a healthy gut supports your well-being, but what can happen when your gut microbiome is out of balance? "The impact of poor gut health reaches far beyond just our digestive system," she explains. "Our gut microbiome is a thriving ecosystem that houses trillions of bacteria. When this balance is disrupted, it can trigger digestive issues, fatigue, and inflammation throughout the body." This shows itself in many ways, including acne and skin rashes with no real cause. "Beyond the surface, a compromised gut can also weaken the immune system and our ability to fight off illness," she adds. "About 70% to 80% of our immune system resides in the gut." If your gut is out of whack, you might experience symptoms such as bloating, gas, cramping, reflux, or irregular bowel movements.

Ways To Improve Your Gut Health

If you're struggling with any of the above symptoms, don't worry. You can turn things around. First, make an appointment with a gastroenterologist to get a full picture of your digestive system and to rule out any more serious concerns, such as stomach ulcers or colon cancer. If you and your doctor decide you should focus on improving your diet, there are some easy changes that can help.

1. Eat a Colorful Diet

"To support your gut health, metabolism, and a healthy microbiome, prioritize a balanced diet that features a diverse range of whole foods," Sepel says. "Think colorful vegetables, fruits, and whole grains that are rich in fiber. These nutrient-dense foods not only provide fuel for our beneficial gut bacteria, but also promote a balanced and harmonious gut environment." 

2. Pay Attention to Macronutrients

Macronutrients are so important for gut health, Sepel explains. "For example, protein contains amino acids that help repair the gut lining. Carbohydrates, which include fiber, are essential for gut microbiome health and bowel regularity." She also recommends including fats such as avocado (high in fiber), extra-virgin olive oil, coconut oil, ghee, nuts, and seeds. "It's beneficial to also reduce or avoid trans fats such as fried foods and margarines," she adds. You also should "reduce sugar and alcohol where possible as these can feed the bad bacteria in the gut." Basically, it's all about moderation. 

3. Add in Probiotics

"Probiotics are living organisms found in our gastrointestinal tract that play a vital role in supporting our digestive system function as well as our immune system function," Sepel says. Foods such as yogurt, kefir, sauerkraut, and kimchi can help introduce beneficial bacteria into your digestive system. "You may also consider supplementing with a high-quality probiotic that contains evidence-backed strains to support the health of your gut," she adds. Additionally, consider foods rich in prebiotics, such as garlic, onions, leeks, and asparagus, which nourish your gut bacteria.

4. Lower Stress Levels

If you’ve ever felt anxiety right in your stomach, you understand how real the connection between stress and gut health is. "Stress can disrupt the balance of beneficial bacteria in the gut, so practices like meditation, yoga, and deep belly breathing exercises can make a world of difference," Sepel says. 

5. Hydrate, Hydrate, Hydrate

"Drinking enough water helps maintain the mucosal lining of the digestive tract and keeps things running smoothly," she explains. We like keeping a cute cup or water bottle close at hand to encourage staying hydrated throughout the day. If you get bored with water, you can also add a flavor with something like Liquid IV Electrolyte Drink Mix.