We are often told to “listen to our gut” to guide us in making wise decisions. Our gut, often referred to as the “second brain,” is not just responsible for digestion but also plays a crucial role in our overall health and well-being. Nutritional choices affect gut health and can be taught to clients with the following educational outline.
Function of the Gut
The gut, also known as the gastrointestinal tract, serves several important functions in the human body:
- digestion
- mutrient absorption
- gut microbiome
- immune function
- hormone production
- neurotransmitter production
- waste elimination
Conditions Connected to Poor Gut Health
It’s important to maintain a healthy gut, as imbalances or disruptions in gut function can lead to digestive disorders, nutrient deficiencies, immune system problems and other health issues including:
- bloating, diarrhea, gas and constipation
- mood Disorders including anxiety and depression
- ADHD
- diabetes
- Alzheimer’s and/or dementia
- autoimmune disease
- skin conditions
- leaky gut
The Gut’s Influence on Mental and Brain Health
The gut-brain axis is a term for the communication network between the gut and brain. The brain has over 100 billion neurons telling the body how to behave; the gut has over 500 million neurons communicating with the brain. The main nerve involved in this communication, the vagus nerve, sends signals in both directions. An example of the vagus nerve function is when excitement about something results in the feeling of “butterflies” in your stomach. The vagus nerve is vital in the gut-brain axis because if communication is inhibited, gastrointestinal issues could arise.
The gut and brain are also chemically connected through neurotransmitters. Neurotransmitters produced in the brain control feelings and emotions. Many of these neurotransmitters are also produced by gut cells and microbes living there. A large proportion of serotonin is produced in the gut, along with dopamine. Your gut microbes also produce a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control feelings of fear and anxiety.
Healthy Foods for the Gut-Brain Axis
- high-fiber foods
- omega-3 fats
- tryptophan-rich foods
- fermented foods
- polyphenol-rich foods
Fostering a Healthy Gut
Taking care of your gut health involves adopting a balanced diet, consuming fiber-rich foods, staying hydrated, managing stress levels and avoiding excessive use of antibiotics. To ensure your gut is functioning optimally and communicating effectively, consider the following strategies:
- Prioritize whole, unprocessed foods: Fill your plate with a rainbow of fruits and vegetables, whole grains, lean proteins, and healthy fats.
- Listen to your body: Pay attention to how different foods make you feel. Notice any patterns or symptoms that arise after consuming certain foods.
- Experiment with elimination: If you suspect certain foods may be causing digestive discomfort or other symptoms, consult with a dietician and try an elimination diet.
- Probiotics and fermented foods: The gut stores both “good” bacteria (probiotics) and “bad” bacteria (pathogens). An imbalance between the two may contribute to negative consequences. Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut and kimchi into your diet.
- Manage stress: Chronic stress can disrupt the balance of gut bacteria and impair digestion. Practice stress management techniques such as meditation, deep breathing, regular exercise and sufficient sleep to support a healthy gut.
Teaching clients about gut health is well within the scope of practice for a health/fitness professional or nutrition coach. Learn how to coach your clients on proper nutrition and empower them to create healthy eating habits. Learn and earn CECs through the FiTOUR Primary Nutrition: Theory Application and Advanced Nutrition: Practical Application Certification. Visit www.FiTOUR.com to learn how to expand your career by incorporating nutrition into your coaching business.
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