THE GUT PLACE

6 Simple Steps to Support a Healthy Gut

Do you feel bloated after meals, run to the bathroom at odd times, or just feel “off” more days than not? You are not alone. Digestive complaints are one of the most common reasons people come to talk with us at the pharmacy. Researchers are learning more every year about how closely the gut is connected to the rest of the body, including your immune system, your mood, and even your sleep.

The good news is that small, steady changes can make a real difference in how your digestive system feels. Below are six practical steps that may help support a healthier gut.

What does “gut health” really mean?

Your gut is home to trillions of bacteria, yeasts and other microbes, often called the gut microbiome. When these microbes are in a healthy balance, they help break down food, make certain vitamins, and support the lining of your intestines. When the balance shifts, many people notice gas, bloating, changes in bowel habits, or general discomfort.

Diet, stress, poor sleep, certain medications and illness can all affect this balance. There is no single cause, and every person’s gut is a little different. That is why the first step is so important.

Step 1: Figure out what is behind your symptoms

Before you change everything at once, it helps to know what you are dealing with. Ongoing digestive symptoms can have many causes, from food sensitivities to conditions such as celiac disease, inflammatory bowel disease or irritable bowel syndrome. Some of these need a proper diagnosis and medical care.

Keep a simple food diary and symptom journal for two to three weeks. Write down what you eat, when symptoms show up, how you slept and how stressed you felt. Bring it to your healthcare provider. It gives you both a clearer picture than memory alone.

See your provider promptly if you notice blood in your stool, unexplained weight loss, trouble swallowing, ongoing vomiting, or pain that wakes you at night.

Step 2: Build your plate around whole foods

A balanced diet is the foundation for gut health. Aim for plenty of vegetables and fruits, whole grains, beans and lentils, nuts and seeds, and lean protein. These foods provide fiber, which feeds the beneficial bacteria in your gut.

At the same time, try to cut back on highly processed foods, sugary drinks and alcohol. These tend to crowd out the foods your microbiome needs.

A note about fiber

Fiber is helpful, but more is not always better right away. Some high-fiber foods such as beans, broccoli and certain whole grains can cause gas and bloating in sensitive people, especially if you add a lot at once. Increase fiber slowly over a few weeks and drink plenty of water as you go. If certain foods consistently bother you, write them down and talk with your provider or a registered dietitian.

Step 3: Add fermented foods and consider a probiotic

Fermented foods like plain yogurt, kefir, sauerkraut, kimchi and miso naturally contain live microbes. In a 2021 study from Stanford University, healthy adults who ate more fermented foods for ten weeks had a more diverse gut microbiome and lower levels of several inflammatory markers.

Probiotic supplements are another option. Probiotics contain specific strains of live bacteria. It is important to know that not all probiotics are the same. The benefits seen in research depend on the exact strain, the amount and the person taking it. A probiotic that helped one person may not be the right choice for you.

This is where a conversation with a pharmacist can save you time and money. Click here for more in-depth information on the power of probiotics.

People who are seriously ill, have a weakened immune system, or are caring for a premature infant should talk with their healthcare provider before using any probiotic.

Step 4: Look at nutrients that may support a comfortable gut

Some nutrients and botanicals are being studied for their role in digestive comfort:

Omega-3 fatty acids, found in fatty fish such as salmon and sardines, may support a healthy inflammatory response.
Turmeric and its active compound curcumin have been studied widely, but the National Institutes of Health notes that the evidence is still limited. Highly absorbable curcumin products have been linked to rare reports of liver injury, so check with your provider first, especially if you take other medications or are pregnant.
Digestive enzymes may support the breakdown of proteins, fats and carbohydrates for people who feel heavy or bloated after meals.
Magnesium may support regular bowel movements and muscle relaxation.

Always talk with your healthcare provider or pharmacist before starting a new supplement, especially if you take prescription medications.

Step 5: Protect your sleep and manage stress

Sleep and stress affect your gut more than most people realize. Research has linked poor sleep, and sleeping too little or too much, with higher levels of inflammation in the body. Long-term stress can also change how your digestive system works, through stress hormones such as cortisol.

Most adults do best with seven or more hours of good-quality sleep each night. Try to keep a regular bedtime, limit screens in the hour before bed, and keep your bedroom cool and dark. Click here for more in-depth information on sleep issues.

For stress, choose something you will actually do: a daily walk, deep breathing, yoga, time outdoors, or a few minutes of quiet before bed. If you want to learn more, read our article on the long-term effects of chronic stress.

Step 6: Have a plan and be patient

There is no quick fix for gut health. Your microbiome changes gradually, and most people need several weeks of consistent habits before they notice a difference. Pick one or two steps to start with, give them time, and then add another.

Track how you feel along the way. If your symptoms are not improving, or they are getting worse, check back in with your healthcare provider.

How Coast to Coast Compounding can help

At Coast to Coast Compounding in Golden, Colorado, our pharmacists talk with people about digestive health every day. We can help you:

Choose a probiotic that fits your needs. Many of our customers start with Ortho Biotic, a multi-strain, pharmacist-recommended probiotic.
Explore supportive products in our digestive enzymes, magnesium and sleep support categories.
Look at the bigger picture, including stress hormones. Our 4-Point Cortisol saliva test kit lets you collect samples at home to share with your provider.
Review your medications for anything that may affect digestion.

Have a question? Request a call back from one of our knowledgeable pharmacists on our Ask a Pharmacist page.

Disclaimers

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Always talk with your healthcare provider before starting any supplement, changing your diet significantly, or making changes to your medications.

References

Wastyk HC, Fragiadakis GK, Perelman D, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153. https://escholarship.org/uc/item/1kh496nv
National Center for Complementary and Integrative Health. Probiotics: Usefulness and Safety. https://www.nccih.nih.gov/health/probiotics-usefulness-and-safety
National Center for Complementary and Integrative Health. Turmeric. https://www.nccih.nih.gov/health/turmeric
Irwin MR, Olmstead R, Carroll JE. Sleep disturbance, sleep duration, and inflammation: a systematic review and meta-analysis of cohort studies and experimental sleep deprivation. Biol Psychiatry. 2016;80(1):40-52. https://pmc.ncbi.nlm.nih.gov/articles/PMC4666828/