How to improve gut health: 4 easy ways from a nutritionist, including specific foods

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Gut health is one of the most important factors affecting our overall well-being, from mood and immunity to weight management. If you don't know where to start, here are six tips from a nutritionist.

In addition to its own “brain” containing 150 million nerve cells, the gut is also home to trillions of bacteria that play a vital role in providing necessary nutrients, adjustment of the immune system and even changes in the function of the brain and other organs.

The gut and brain “talk” to each other on a regular basis using special chemical messengers produced by the bacteria that live in our gut. Among them we can find dopamine and serotonin, also known as happiness or “feel good” hormones. Although the connection between the gut and the brain is two-way, more than 80 percent of messages are sent from the gut to the brain, not the other way around.

Keep your immune system strong

There is a strong connection between gut health and the immune system.

The bacteria in our intestines “teach” our immune system what is harmful and what is not. This helps to ensure that the immune system does not overreact to antigens and controls inflammation.

Important bacteria thrive when we eat a lot of plant fiber; get some exercise; sleep well and manage stress.

Eat 30 plants a week

A diverse gut microbiota is associated with optimal health, and for the bacteria thrived, you need to feed them well. People who eat 30 or more different plant foods each week likely have a much more diverse gut microbiota than those who eat 10 or less.

Get enough sleep

Getting enough sleep is critical to overall well-being, but sleep deprivation can disrupt the connection between our gut and brain.

Be outdoors

Spending spending more time outdoors also has a big impact on gut bacteria.

“Exposing yourself to daylight early in the morning is also recommended to help your body learn when to sleep at night.”