Gut Health: What can I do?

Hi everybody! It’s Karley again, Worley Nutrition Group’s Dietetic Intern.

Last month, Jamison gave us LOTS of info on digestion and how our gut (or gastrointestinal tract) works. Missed that one? Read it HERE.

Today, we will be talking about GUT HEALTH and providing some simple ways you can honor and support it. 

We know that “gut health” is all the rage on social media and there is so much conflicting information out there. 

HOWEVER, we are here to give you the FACTS. There is still so much left to be discovered about the gut and gut health, but we can tell you what we do KNOW. 

Here are some straightforward steps that you can take to honor and support your gut:

  • Consume Fiber-Rich Foods

    • Think fruits and vegetables and whole grains

    • We like to use the smoothie versus juice example. A smoothie has all the fiber mixed in. The fiber in a juice is all the pulp left outside.

    • Some examples: apples, pears, beans, legumes, raspberries, brussel sprouts, oats, and whole grain breads. 


  • Consume Probiotic + Prebiotic Foods

    • Probiotics are live microorganisms that maintain/increase the amount of ‘good bacteria’ in the gut. 

      • Examples: Yogurt, pickles, kimchi, etc. 

    • Prebiotics are non-digestible fibers that act as food for the probiotics to the gut. 

      • Examples: Garlic, sourdough, onions, apples, asparagus, etc. 

    • PRO TIP: consume probiotic and prebiotic foods together, as prebiotics FEED probiotics in the gut. 


  • Variety is key

    • Aiming for variety and multiple different types of foods helps provide further nutrients

    • Aim to have a carbohydrate, fat, protein, and fiber source at every meal 

    • Make a habit of trying new foods, recipes, and food combinations to promote diversity in the gut. 


  • Regulate Stress + Get Plenty of Rest

    • Destress by deep breathing, practicing mindfulness, or taking a walk. Do what feels good to YOU!

    • While you sleep, your digestive system repairs itself, rebuilds gut tissues, and grows ‘good’ gut bacteria.

      • Aim for 7-9 hours of sleep per night! 

      • Establish a bedtime routine that you love. 

As always, there is no right or wrong here. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there and we see it all the time in our office. Education is power and hope you continue to take this into account as you fuel your body! And also know to consult your doctor should you have any medical questions/concerns!


Jamison WorleyComment