Why INclusion is better than EXclusion for better gut health
We all now know that gut health is core to our overall health. And a happy gut = happy-your-know-what 💩
I've really been thinking a lot recently about some of the deeply ingrained myths we have about our health.
We all know that there's 5 main daily habits to focus on for good health: rest, food, reducing stress, movement and hydration.
But there's still some common myths when it comes to "good" and "bad" foods and good and bad things that we're doing or not for our health.
From digestion to immune function, mood regulation to nutrient absorption, the gut plays a pivotal role in our overall well-being. While diet and lifestyle undoubtedly impact gut health, there's another factor that often goes overlooked: INclusion versus EXclusion.
This quick article explores why fostering an INclusive approach to our diet and lifestyle is not only beneficial for our overall health but particularly crucial for promoting optimal gut health.
Our Gut Microbiome
The gut microbiome is the trillions of microorganisms living in our digestive tract ( bacteria, viruses, fungi and archaea).
A diverse and balanced gut microbiome is associated with health benefits, improved digestion, better immune function, and reduced inflammation.
Opposite to that - disruptions like imbalance in microbial diversity or the overgrowth of harmful bacteria, can contribute to gastrointestinal disorders, autoimmune diseases, and rubbish mental health.
Diet and our Gut Health
Diet is one of the most influential factors shaping the composition and function of the gut microbiome.
Diets rich in fibre, whole grains, fruits, and vegetables, promote microbial diversity and a healthier gut environment.
On the other hand, diets high in processed foods, sugar, and saturated fats can disrupt the balance of gut bacteria and contribute to inflammation and disease.
Easy to follow so far?
Traditionally, discussions about diet and gut health have focused on food exclusions, such as eliminating specific ingredients or food groups deemed detrimental to gut health.
While avoiding certain foods may be necessary in some cases, adopting an inclusive approach to diet offers numerous benefits for gut health.
This doesn't quite mean a free-for-all but it does mean it's time to stop focussing on what you can't do and just do more of what you should do.
Why INclusion Matters
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Promotes Microbial Diversity: Enjoying a wide variety of foods ensures that we provide diverse substrates for the gut microbiome. Different types of fibre, prebiotics, and phytonutrients found in various plant-based foods nourish different strains of gut bacteria, promoting a more diverse and resilient microbial community. Simply put - variety is good!
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Supports Gut Barrier Function: Inclusion of nutrient-rich foods helps support the integrity of the gut barrier, which acts as a protective barrier between the digestive tract and the rest of the body. A healthy gut barrier prevents harmful substances from leaking into the bloodstream and triggering inflammation, which is crucial for overall gut health. Gut Wealth supplement can help you with this too - especially if things have been off track for you. Simply put - the gut barrier is strong but needs your help
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Fosters Psychological Well-being: Exclusionary diets, particularly those that severely restrict certain food groups, can lead to feelings of deprivation and anxiety around food. On the other hand, an inclusive approach to eating encourages a positive relationship with food and promotes psychological well-being, which can indirectly benefit gut health through the gut-brain axis. Simply put - EXcluding leads to feeling deprived
Practical Tips for Embracing INclusion
- Focus on whole, minimally processed foods, including a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Experiment with different cuisines and recipes to incorporate diverse flavours and ingredients into your meals.
- Choose a gut health supplement to help get your gut health back on track. (Of course we recommend Gut Wealth if you want a digestion boost with less bloating, discomfort and to get your gut back on track)
- Listen to your body and honour its hunger and fullness cues without judgment.
- Practice mindful eating, savouring each bite and paying attention to how different foods make you feel physically and emotionally.
Build up your daily good gut choices
By embracing INclusion rather than EXclusion is key to fostering optimal gut health.
By nourishing our bodies with a diverse array of nutrient-rich foods, and choosing Gut Wealth food supplements when you want to get things back on track, we can support the health and vitality of your gut microbiome.
Happier guts with less bloating, less inflammation, and happy guts = happier you-know-whats 💩
Gemma
Founder
Read more about why I worked with a team of scientists to create Gut Wealth here
