Guide to Gut Health

Written by Yasmine Bouzid
Dietetic Intern with Department of State Hospitals-Napa 

Trust your gut. But beyond that, keep your gut healthy. 
Gut health refers to how well our stomach, intestines, and supporting organs work. What does our gut do for us? This is commonly known as the function to digesting food. There are many other ways that our gut supports our health, and habits we can try to support its efforts.  
Most of our immune system is in the gut, preventing us from getting sick. The gut is constantly interacting with billions of tiny organisms, including viruses, fungi, and primarily, bacteria (the gut microbiota). There are 100 trillion microbes in our gut – that is 10 times the number of human cells we have!
So, what are those microbes doing? They break down things we cannot digest, like fiber, and produce beneficial substances that reduce inflammation. Many of the bacteria in our gut are helpful, and the better bacteria we have, the less room there is for harmful bacteria. They can also produce B and K vitamins.
Gut health also affects our mood. Serotonin, a chemical that helps regulate mood and happiness, is made in the gut. Our gut also communicates directly with our brain, and activities like deep breathing, meditation, and yoga can help promote relaxation and a healthy gut-brain connection.  
What can we do to support our gut health? Our gut is adaptable, and we can help by adding more good bacteria and feeding them the right foods. Probiotics are good bacteria we can consume, and they are found fermented foods like sauerkraut, kimchi, miso, dosa, natto, kombucha, tempeh, pickles, and yogurt. Prebiotics are foods that help feed good bacteria, like fiber. A great way to eat both is by topping your yogurt with blueberries.  
Other simple habits that support gut health include regular exercise, staying hydrated, and getting good sleep. A walk around the block helps get blood flowing and nutrients moving through the gut. Drinking water throughout the day prevents constipation. Sleep is important too, as it helps our immune system and gut stay strong. To improve sleep, try turning off screens at least two hours before bedtime and going to bed and waking up at the same time every day.
Gut health is central to overall well-being, and with healthy habits, you can build trust in your gut.