A quick review of why we should care about a healthy gut and the simple-to-do steps that we can all take to improve digestion.
It seems to me that we've been hearing about "gut health" a lot in the last few years. Before that about the only time I mentioned the word, "gut" was as a kid when I'd say, "I hate your guts!" Or as an adult when I'd say "I'm going to go with my gut."
Am I alone in this? I was seriously trying to think of a time I used the word in a passing-normal way like we hear now and I can't come up with anything else.
But 'gut' is a real, medical term for a part of our bodies that we're learning more and more needs to be taken care of to work at it's best level. And my non-expert guess for the reason we haven't heard about gut health earlier is that it's taken this long for the Standard American Diet (SAD) to wreak it's havoc in the form of autoimmune diseases, Celiac, Irritable Bowel Syndrome, among others. I also know from experience (family, previous jobs, and now personal) that as we grow older, digestive issues become a big deal. Things just don't work as well as they do when we're younger.
So I've been listening, reading, and researching lately all about gut and digestive health. And I'm guessing many of you have, too - even though it's not always something we want to talk about! We have talked about it some in the Facebook Healthy Eating group, so I do know it's something others are thinking about, too.
I thought I'd share a bit about what I've learned, why I'm paying attention to my gut, what things I've incorporated into my diet and lifestyle, and how you, too, can start focusing on this part of our body that I've heard referred to as our "second brain."
Why care about a healthy gut?
All disease begins in the gut. -Hippocrates
- The good bacteria in your digestive system can affect your body’s vitamin and mineral absorbency, hormone regulation, digestion, vitamin production, immune response, and ability to eliminate toxins, as well as overall mental health. Well. That covers a lot, doesn't it?
- 30 to 40 percent of the population has functional bowel problems at some point and a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety (source).
- Research over the past two decades has revealed that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome (source).
I could go on, but I'll let you google it to find even more compelling reasons to care about our digestion. So now we can see why - how about the what? What can we do? What do we change?
My Story
I've mentioned in my series on weight loss that I grew up eating terrible - lots of fast food and packaged foods (think Hamburger Helper, American cheese, and diet pop) into my twenties. What I didn't mention (because who really wants to talk about it?), is that I had digestive issues to go along with a diet like that, mainly in the form of constipation, bloating and gas. Sorry - there's no beating around the bush, here!
Over the years I've done a number of things that have helped - some intentionally for digestion and some not:
- Added 250-500mg of magnesium daily (a life-changer in the constipation department - ugh, seriously, this isn't easy to write about, but if it helps even one of you, it'll be worth it!) NOTE- a little more on magnesium after a reader comment: there are different types and the milligrams are often different: magnesium oxide isn’t absorbed as well, but is better for bowel health for many – it’s what I take at the 250-500mg level; magnesium citrate absorbs better so the pills are usually smaller with 125mg (but not always). So everyone needs to start with a small amount and see how their body reacts (too much can cause diarrhea) as well as try the different kinds, but I urge everyone to try it because it’s so important (gut, heart, bone, etc,) and we typically can’t get enough through food.
- Added a lot more vegetables to my diet
- Got rid of packaged, processed foods and concentrated on eating real, whole foods (with an 85-15% rule)
- tweaked recipes to lower the sugar, increase protein, and lower gluten
As I've gotten older and my hormones have fluctuated - and as I heard more and more about gut health - I've started looking into it more. I found that hormones and gut health are related, too (our bodies are sure complex, fearfully and wonderfully made!). So in January, I made a personal goal to focus on gut health as a next step in my healthy living journey.
Other than eating mainly whole, unprocessed foods, here the simple steps I've taken since then towards the goal of a healthy gut:
- Researched, reading books and websites like this one and this one. Oh, and this article is amazing. (see below for more of my favorites).
- Started making my own fermented foods to provide good gut bacteria with foods like sauerkraut, kimchi, pickled vegetables, and corn relish (these are SO good and I'm going to start sharing my favorite recipes made with these easy lids I've already told you about).
- Tried probiotic supplements (the two I've tried haven't really worked for me, though I know they work for many people to easy digestive discomfort).
- Continued to reduce sugar even more in my diet (though I won't give up my piece of dark chocolate after dinner - you gotta live after all, right?).
- Added more sources of omega-3 fats to balance omega-6 fats.
- Continued to avoid trans fats - apparently there are still trans fats in foods labled "trans fat free" so it's best to avoid all foods with partially-hydrogenated oils and yellow industrial oils (canola, vegetable, corn, etc.). I haven't used these for years, preferring olive, coconut, and cold-pressed, high oleic sunflower oils (better than regular sunflower oil, though I buy it at Trader Joe's for a fraction of the price).
- Make even more bone broths and soups. I've been making bone broth for years, since it's frugal and yummy, but I didn't know that bone broth can promote digestive health and healing of intestinal lining. Just another reason to plan more soups!
What I love about these steps is they're all easy to do - nothing complicated or hard. I'm not choosing to do elimination diets because I don't feel I have a hurdle to overcome - I just want to be as healthy as possible - so that makes it easier. My whole family has loved the fermented foods, I love seafood (good sources of omega-3s) and soups, and I was already on a lower-sugar path.
What You Can Do
This has all been a process of many years for me, though you can start to implement the steps above right now. It does help to know more of the how to gut health, though, which has really solidified my desire to stick to my goals.
And tell me - have you been thinking about this 'second brain' and if not, have I convinced you to start?
Disclosure: this post contains affiliate links and by clicking on them you help support AOC at no extra cost to you – thanks so much! Plus you can trust I'll only share what I love. (You can always read our entire disclosure page here.)
Morgan says
Hi Jami,
I am so glad to have found your blog. I have suffered with constapation for more than 20 years. I was even working in a doctors office and the doctor told me to keep increasing the magnesium until I had regular bowel movements. I was taking upwards of 10 of the 300 mgs. While she said it wouldn’t hurt me to take that much it’s hard to be taking so many pills a day. The only way I have found any relief is with Miralax. I have been drinking more water and trying to improve my diet. I hope to continue to find information in your blog. I am trying to bake with whole wheat. I was tested for gluten and that isn’t a issue for me luckily. Thank you
Jami says
Oh, wow, that's amazing that the magnesium didn't help, Morgan! I have also found that vitamin C helps - I take 2-4,000 mgs along with the magnesium when I need it and 1000/day for maintenance. (I should mention that I take just plain magnesium - the Magnesium Citrate didn't work as well for me.)
Glad you found something that works and that you can eat bread!
Christy says
Hi Jami,
I just purchased the gut health super bundle and I can't wait to start my healing journey! I also purchased the Easy Fermenter Kit you recomended on Amazon - I'm SO looking forward to making my own sauerkraut and pickled veggi's! And always, thank you for your honest reviews and opinions, I really appreciate them! You helped me make a decision I've been pondering for years. I know I'm going to ask myself "what took me so long?!" Ha!
Blessings!
Jami says
Wonderful, Christy - we'll journey together. 🙂 I'm so glad I've been helpful for you and hope you enjoy your fermented food!
Lee Hernandez says
Hi Jami, I just wanted to add that my son took a class on making your own fermented food. So far, we have made water kefir and kombucha. Both are just delicious and I feel better knowing that we are beginning a new direction in healthy eating.
Jami says
Good for you, Lee! That's a great idea to take a class (I'm taking the online e-course offered in the gut health bundle on fermenting to get more ideas!), too.
Joycelyn says
Not trying to contradict as you say it's working for you so that's good, but advising your readers to take up to 500 mg of magnesium is too much of a dosage without them checking with their doc first. Magnesium is pretty much like a laxative if taken regularly, it can also, if taken in large doses, build up in the system causing other health problems.
Not saying it will affect everyone the same as I'm truly not an expert but can attest a good friend of ours who was suffering from severe migraines one after the other was taking a large dose of magnesium daily & when advised by her doc to stop taking it, the frequency of her migraines slowed down to a trickle.
Jami says
Hey Joycelyn, thank you for your thoughtful comment!
Here's what I know: the RDA for magnesium (RDA's are typically really low to err on the side of caution) is 400mg. Magnesium is helpful for SO many things: bone health, heart health, diabetes and Americans are usually deficient. It does NOT build up in your system (which is why it can cause diarrhea):
"Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping." (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
And your friends case would be extremely rare, as the government article quoted above actually lists migraines as one of the things magnesium HELPS. I urge you to read this fully (it's not long) so you can get a clearer picture of magnesium and it's benefits: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
There are different types and the milligrams are different: magnesium oxide isn't absorbed as well, but is better for bowel health for many - it's what I take at the 250-500mg level; magnesium citrate absorbs better so the pills are usually smaller with 125mg (but not always). So YES, everyone needs to start with a small amount and see how their body reacts and try the different kinds, but I urge everyone to try it because it's so important and we typically can't get enough through food. 🙂