Gut health is a vital component in one’s overall wellness, as it directly impacts everything from digestion to even mental health. A healthy gut is composed of trillions of bacteria, fungi, and other microorganisms making up what’s known as a person’s microbiome. In order to properly support your microbiome, it’s important that you pay special attention to your nutrition. Having a balanced and nutrient-rich diet provide the foundation for maintaining the gut lining, regulating inflammation, and feeding beneficial microbes. This week on Fox17, Dr. Egan shares how you can focus your next grocery trip on items that promote better gut health.
Fact #1
Fiber is fuel for your gut. Often found in fruits, vegetables, whole grains, and legumes, fiber acts as a prebiotic. It supports digestion, produces short-chain fatty acids, and helps maintain the integrity of the intestinal barrier. Having a diet that’s low in fiber and high in refined sugars or processed foods can lead to an imbalance of gut bacteria known as dysbiosis. Dysbiosis has been associated with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), obesity, and even mood disorders such as anxiety and depression.
Fact #2
Fermented foods revitalize your gut. When you eat food such as yogurt, kefir, sauerkraut, and kimchi, you’re actually replenishing your gut with beneficial strains of bacteria. This is thanks to the probiotics naturally found in these fermented foods. Additionally, the polyphenols found in foods such as berries and olive oil have antimicrobial effects that have been shown to positively impact gut flora.
Fact #3
Micronutrients are the unsung heroes of nutrition. When thinking about what makes a “healthy diet,” most people focus on macronutrients like protein, fats, and carbs. Micronutrients like Zinc, Vitamin D, and Vitamin A also some serious heavy lifting behind the scenes. Zinc and Vitamin A support the gut lining, Vitamin D modulates immune response in the gut, and Omega-3 fatty acids reduce inflammation. A diet lacking in these nutrients can impair gut barrier function and immune regulation. This increases your risk of conditions like Leaky Gut Syndrome and systemic inflammation.
Takeaway tip:
Nutrition isn’t just about feeding yourself—it’s about feeding your inner ecosystem. A well-stocked diet contains whole foods, fiber, probiotics, and anti-inflammatory nutrients. These are essential for maintaining a resilient, balanced, and functional gut. A healthy gut is vital for high-quality lifelong health.
