Wellness Cucina | Restore & Maintain Gut Health

Dietitian, Health, Gut, Wellness, Nutrition
  1. Avoid overuse of antibiotics
  2. Incorporate fermented food into your diet
  3. Consume less refined sugar
  4. Decrease stress levels
 It truly does all start in the GUT… the system in the body that is responsible for digestion, absorption, and many other functions that are vital to our good health. Proper digestion is essential to your overall health and probiotics (the beneficial bacteria found in the gut) are essential to maintaining your gut microbiome’s health.
 
When the probiotics (bacteria) are out of balance (or in dysbiosis) it can cause complications such as: 
– Gas
– Bloating
– Diarrhea
– Constipation

– Abdominal Pain & Cramping 
– Autoimmunity & Neuromuscular Diseases

 Antibiotics kill bacteria…not only the bacteria that make you sick, but also the good bacteria your body needs to function well. This disruption can cause a lack of diversity among bacteria that can affect your health. 
 

To ensure intestinal bacteria diversity introduce fermented foods into your diet. Making your own fermented foods can help to ensure that the good bacteria are still in the foods. Try making or purchasing the following: sauerkraut, yogurt, kefir, kimchi, soy sauce, tempeh, fermented tofu, and kombucha.

Refined sugar in the form of white sugar, cane sugar, pastries, donuts, ice cream…etc can create many issues such as inflammation, weight gain, hormonal imbalances, and can also promote the growth of bad bacteria, upsetting the gut flora balance. Aim to ween yourself off of these sugars and look to naturally sweet foods like fruit! 

Our bodies respond to stress in a variety of ways…our gut is more intuitive than we can may believe, it is called the second brain for a reason. Neurons cover your intestinal wall where they send information throughout the body. The gut-brain connection via the vagus nerve allows the gut and brain to communicate; when stressed the brain sends messages (in the form of chemicals) to the gut, which affect how well the gut works. 

It is important to reduce stress! Here are several tactics you can use to reduce stress: meditation or prayer, aromatherapy, exercise, nutrition, & laughter. Reach out to our registered dietitian, Celestina, to learn more about how you can regain your gut health!