What I Do To Support My Gut Microbiome & Why

The Importance Of Supporting Your Gut

While gut health may be a trending topic, there is a wealth of scientific and valuable information to explore. The gut is crucial for overall health, largely due to the gut microbiome. The gut microbiome, composed mostly of bacteria, is a mixture of trillions of microbes that helps make essential vitamins, develop gut brain axis, send signals to the immune system, and produce short chain fatty acids & amino acids. The gut microbiome mainly resides in the large intestine and the specific amount and types of bacteria in the gut varies from person to person.

What is the key to healthy gut microbiome?

There are many other factors which contribute to a healthy gut microbiome, but on a simplified level, good gut bacteria is affected through one’s diet, specifically through consumption of prebiotics and probiotics. Both probiotics and prebiotics can help promote a healthy gut microbiome, which is important for overall health (more on this below). To include more prebiotics and probiotics in the diet, generally…

Eat more fiber (for prebiotics)
Eat foods with live and active cultures (for probiotics)
Eat a variety of foods (to promote gut diversity)

What am I doing to support my gut?

Disclaimer: this is just what works best for me! Always consult a healthcare provider and/or RD for individualized interventions. As a future dietitian, here’s what I’m doing: eating prebiotics & probiotics!

For prebiotics some specifics strategies I often utilize are…

Cooking with garlic and onion
Choosing whole grains in breads, pastas, etc.
Utilizing bananas, apples, & fruits as packable snacks
Having a veggie at every meal
Trying to get 20-30 grams of fiber every day

For probiotics some specific strategies I often utilize are…

Checking to make sure my yogurt contains live & active cultures - I love Chobani!
Trying new foods like kefir, miso, and tempeh!
Buying kimchi or sauerkraut at the store each week.
Sipping on kombucha instead of soda

Probiotic Supplements

Lastly, for the last two years I have been taking Ritual Synbiotic+ every day to support my gut health! #RitualPartner

Here’s why I love Ritual Synbiotic+

What makes Synbiotic+ unique is it’s 3-in-1 single-nested capsule which contains prebiotics, probiotics, and a postbiotic.
Ritual uses two of the world's most clinically studied strains of probiotics with 11B CFUs for digestive support.
Ritual is Made Traceable™, showing you what you’re putting into your body, where it comes from, and why.
For Synbiotic+ to do its job, innovation comes into play. Ritual uses a delayed-release capsule designed to help reach the colon (not the stomach), an ideal place for probiotics to grow and thrive.*
Synbiotic+ boasts a clean formula that’s vegan-friendly and formulated without GMOs, major allergens, animal products or artificial colors. (Yay for any fellow celiac besties!)

To learn more check out this link!

**Ritual Synbiotic+**

`Prebiotic + Probiotic + Postbiotic`

The Bottom Line

The gut is complex and there are different approaches that can be taken, especially because everyone’s gut microbiome is unique. Nourishing by design is all about taking the information and designing how YOU want to support YOUR health. Cheers to optimizing our gut health by design! ⁠🦠

REFERENCES

DUYFF, R. L. (2017). COMPLETE FOOD AND NUTRITION GUIDE (5TH ED.). ACADEMY OF NUTRITION AND DIETETICS.
FOOD INSIGHT. (N.D.). GUT CHECK: PREBIOTICS AND PROBIOTICS (INFOGRAPHIC). RETRIEVED FROM HTTPS://FOODINSIGHT.ORG/GUT-CHECK-PREBIOTICS-AND-PROBIOTICS-INFOGRAPHIC/
PMID: [27540341](HTTPS://PUBMED.NCBI.NLM.NIH.GOV/27540341)
PMID: [33671813](HTTPS://PUBMED.NCBI.NLM.NIH.GOV/33671813)
PMID: [23320049](HTTPS://PUBMED.NCBI.NLM.NIH.GOV/23320049)