Gut Health: Improve Your Body Composition… & Your Health!
The most obvious two things everyone considers for body composition is indeed 1) Training and 2) Diet. What if you are doing well on those two fronts without seeing improved body composition?
You sleep well. You’re active. You’re not stressed. You’re eating the right macros. What about your Gut Health?
Our gut is responsible in helping our body work. A healthy gut will break down food better as we eat, absorbing nutrients that support the body’s functions. From energy production to hormone balance, skin health, mental health and waste elimination.
Simply put, you may not be absorbing as much nutrients as possible, even worse……waste can be putrefied in the body. Food you ate days ago….left to decay inside of you!
Gut Health is one factor who many are not aware off:
• Your body is 90% bacteria and only 10% human.
• Your body contains billions of gut microbiomes.
• Gut health is linked to a vast array of allergies and diseases including obesity, cardiovascular disease and certain cancers.
• Environmental factors such as the food we eat, where we live, and the lifestyle choices we make have an impact.
• Further research will more than likely link our gut bacteria to most diseases and health issues.
• The integrity of our gut is often overlooked and its importance unknown to most individuals. However, it plays a key role in allergies, inflammatory disease, body composition (fat gain / loss), digestion, nutrient absorption and serious diseases such as obesity, diabetes and certain cancers (Zhang et al. 2015).
Gut Health In Humans
Here are just a few of the diseases and factors your gut health has an effect on:
• Inflammatory Bowel Disease (IBD)
• Obesity & Diabetes
• Cardiovascular Disease (CVD)
• Liver Disease
• Sleep Issues
• Inflammatory Diseases.
Here’s how to start improving your gut health
1. Check your stool! An odd thing to do but this is an easy indicator for your gut. Google search Bristol Stool Chart and assess your poop. It scales from Type 1 – Type 7; if you are nearer type 1 then you are in need of more fibre (and dehydrated), nearer Type 7 then you need to supplement probiotic. This is a sure way to have you noticing whether your gut health is bad, ok or good.
2. Eat fermented fibre foods such as miso, pickled vegetables (like sauerkraut, kimchi), kefir, yogurt with ‘active cultures’.
3. Eat more whole foods, fruit and vegetables. More so of these gut helpers; Blueberries, bananas and cruciferous vegetables such as Kale, Cabbage and Broccoli.
4. Be aware of your Total Daily Fibre Intake. Whilst you might make an effort to eat more of those shown in tip 3) you can be more aware of your total count to make you consistently improve fibre intake daily. Use myfitnesspal to track your food and in the ‘nutrient’ tab, it will add up your total fibre intake. Daily recommendations for Men is 30-40 grams and Women is 20-25 grams.
5. Take probiotic supplements (measured in CFU). Start on a high dose 30billion CFU to give your gut a good kick start for 1 month and daily from there you can reduce to 5billiion CFU. This is a safe helper but look at your water intake and your diet FIRST. Not ‘I’ll just take a pill’.
6. Avoid! Extremely high fat and carbohydrate diets (simultaneously) and extremely high amounts of high fructose corn syrup. These along with processed foods can cause inflammation in the gut creating stress on your body.
Current research is only just beginning to discover all the potential and crucial roles the gut and gut bacteria may have. The roles of bacteria in the body plays a big part in how we function, feel, perform, absorb and eliminate waste. Although we cannot see what’s going on inside us, treat it well. As listed above, there are many potential diseases as a result of not improving your gut health.
Beyond taking a supplement to aid your gut health, think on a daily basis just how affected your gut is. The water we drink, the air we breathe, the food we digest. It has it’s impacts.
If you want to improve good body composition and health, make your gut health a focus. We have given a few tips so go and put them into daily practise. Feel better, have better moods, improved body composition and overall health!
At ONE we look into many factors outside of 1) training 2) diet to improve your health and body composition. Come see us to find out more. Click HERE to book in a free consult.