Gut Health: A Balancing Act
Now that we've uncovered the marvels of your gut and its essential functions, let's delve into the delicate dance that keeps everything in check – the balancing act of gut health.
Think of it as a community gathering where everyone plays a part, and maintaining harmony is the key.
What Happens When Harmony is Disrupted?
Just like any community, when the balance is upset, issues arise. A disruption in your gutt community can lead to problems, affecting not just digestion but also your overall well-being. So, how do we keep the peace and ensure a harmonious gut community?
Let's explore the strategies to create, restore, and maintain balance in this intricate world of your gastrointestinal tract. After all, a happy gut is not just about digestion; it's about creating an environment where your gut community thrives and works together for optimal health.
How do we create, restore, and maintain balance in our gut community?
The answer is not any one magic ingredient or quick trick (unfortunately!). Instead, to achieve balanced gut health and create a harmonious community for our microbiota to live and function at their peak, our gastrointestinal tract (that complex system) needs a few things from us – which, fortunately, you can control! Being in the driver's seat is excellent, especially regarding your health! So here it is – maybe it is not the magic answer you were hoping for, but it is the best answer, and the best part is you are in charge here!
Supporting our Guts to Optimize our Health
To support gut health, it's crucial to maintain a balanced (yes, there's that word again!)
and varied diet rich in fiber, probiotics, and prebiotics. I know you're reading this and thinking, 'Come On! I KNOW this!' And to that, I say, 'I know you know—you're a smart cookie!' But let's face it, life throws curve balls. Stress, family, jobs, and the daily grind can sometimes push us into daily survival mode, maybe even reaching for a quick energy fix in the form of a donut—been there, done that!
So, what's one to do? Their best! And supplement.chat
Now, a quick word of caution—for those with underlying health conditions or on medications, please consult a healthcare professional before adding new supplements to your routine.
With that out of our way, let's dive into ways to supplement our gut health for optimum gastrointestinal system performance: fiber, probiotics, and prebiotics.
I ALWAYS encourage my clients to clear it with their docs and then hop onto these supplements during our first session—whether they booked in for personal training or nutrition. I can't help it! I'm incredibly passionate about guts!
How do we supplement exactly though with fiber, probiotics, and prebiotics?
The supplement market can be insanely tricky and often overwhelming – so let's clear away by learning what supplementing fiber, probiotics, and prebiotics means and how to get it:
Fiber Supplements
- Psyllium Husk: This soluble fiber is derived from the seeds of the Plantago ovata plant. It can help support digestive health and regular bowel movements.
- Inulin: This is a prebiotic fiber that can also function as a soluble fiber. It nourishes beneficial gut bacteria.
Recommendations: Metamucil, Benefiber
Probiotic Supplements
- Multi-Strain Probiotics: Look for a supplement that contains a variety of probiotic strains, including Lactobacillus and Bifidobacterium species. Diversity in probiotic strains may offer broader benefits.
- High CFU (Colony Forming Units) Count: A higher CFU count doesn't necessarily mean better, but a range of 10-20 billion CFUs per serving is commonly recommended.
Recommendations: Garden of Life, Culturelle, Renew Life, Align
Prebiotic Supplements
- Fructooligosaccharides (FOS): FOS is a type of prebiotic fiber found in various plants. It serves as a food source for beneficial bacteria in the gut.
- Galactooligosaccharides (GOS): GOS is another prebiotic that supports the growth of beneficial bacteria.
Recommendations: NOW Foods Inulin, Jarrow Formulas Inulin
Before you come for me suggesting three different supplements (if you were to opt for all three – which is recommended), there is another way!
Maybe I should have led with that - but then we could not explore all options and learn some excellent, empowering knowledge along the way!
Drumroll: all-in-one synbiotics supplements! I know – what in the world is a synbiotic?
Glad you asked! Synbiotics supplement combining both probiotics and prebiotics. They aim to provide a synergistic effect by promoting the growth of beneficial bacteria while delivering live microorganisms – pretty cool, right?
I recommend three symbiotic (Probiotic + Prebiotic) supplements: Seed 2-in-1 Daily Synbiotic, Microbiome Labs Synbiotic Chews, and Olina Mana Probiotic Immunity Synbiotics Supplements.
How to Choose the Right Fiber, Probiotics, and Prebiotics Supplements
Why am I "plugging" these brands? Wellness & Dough has no paid partnerships, or
affiliations and earns $0 in commissions. These are recommended because they are excellent quality and meet select criteria, I look for as a mom, consumer, fitness coach, and certified nutritionist making recommendations to my paying clients who trust me with their health.
What criteria do I use when picking supplements?
When navigating the supplement aisle for your gut health, clarity is key. Here's a quick guide to choosing the right supplements:
Quality Matters
- Choose reputable brands: Look for those following good manufacturing practices.
- Opt for transparency: Ensure clear information on the types and amounts of fibers, probiotics, and prebiotics in the supplement.
- Third-party testing: Select supplements from brands that undergo third-party testing for quality and purity.
Probiotic Wisdom
- Multi-strain magic: Seek supplements with various probiotic strains, including Lactobacillus and Bifidobacterium species.
- CFU Count: Aim for a range of 10-20 billion Colony Forming Units (CFUs) per serving.
- Diversity is key: Choose a supplement with strain diversity for comprehensive support.
Prebiotic Picks
- Fiber friends: Look for supplements with Fructooligosaccharides (FOS) and galactooligosaccharides (GOS) for prebiotic power.
- Food for bacteria: These prebiotics nourish the beneficial bacteria in your gut.
Your Checklist
- Consider your health goals: Certain conditions may benefit from specific strains of probiotics.
- Allergen awareness: Check for potential allergens, ensuring the supplement is free from substances you may be sensitive to.
- Personalized needs: Your unique health goals and needs may influence your best choice.
Remember, the supplement aisle can be overwhelming, but armed with this guide, you're equipped to make informed choices for a gut-friendly boost! And if you are in doubt, remember you can always reach out to me and we can navigate the aisles together! o