Your gut health influences your mood, your health, and your longevity- for better or for worse!

Gut health is crucial for overall well-being, influencing everything from digestion to mental health.

I’m increasingly fascinated with the idea that the gut is the second brain.

This past week I had the chance to speak with a gut health expert on what things they would recommend to anyone looking to optimize their health and gut microbiome specifically.

He ran me through a list of items to both avoid and do more of over a few months if you’re looking to radically optimize your gut health.

Avoid these:

Alcohol, Caffeine, Wheat, Soy, Corn, Dairy

Do more of these:

1. Diversify Your Diet

• Why It Matters: A varied diet promotes a diverse gut microbiome, essential for optimal gut health. Eating different types of whole foods supports the growth of various beneficial bacteria[^1].

• Challenge: Busy schedules may make it difficult to incorporate varied meals.

• Solution: Start small by adding a new fruit or vegetable each week. Consider meal prepping to include a mix of fruits and vegetables that are easy to grab.

2. Increase Fiber Intake

• Why It Matters: Dietary fiber feeds gut bacteria, promoting short-chain fatty acids that benefit colon health[^2].

• Challenge: Transitioning to a high-fiber diet can lead to temporary bloating or discomfort.

• Solution: Gradually increase fiber intake to allow your digestive system to adapt. Mix high-fiber foods like beans, lentils, and veggies with familiar foods.

3. Consume Fermented Foods

• Why It Matters: Fermented foods such as yogurt, kefir, and kimchi are rich in probiotics that enhance gut bacteria diversity[^3].

• Challenge: Fermented foods may be an acquired taste for some or hard to incorporate into certain meals.

• Solution: Start with a few spoonfuls of a probiotic-rich yogurt or a small serving of sauerkraut as a side. Gradually explore other options as your palate adjusts.

4. Limit Processed Foods and Sugar

• Why It Matters: High sugar and processed food intake can lead to an imbalance in gut bacteria and inflammation[^4].

• Challenge: Cutting back on these foods can be difficult due to their prevalence in snacks and convenience foods.

• Solution: Swap sugary snacks for options like fruits or nuts. For those with a sweet tooth, try dark chocolate or naturally sweetened recipes with fruit sugars, raw honey, or maple syrup to reduce the intake of added sugars.

5. Stay Hydrated

• Why It Matters: Hydration is key to supporting the mucosal lining of the intestines and overall digestive health[^5].

• Challenge: It can be easy to overlook water intake during busy days.

• Solution: Carry a metal reusable water bottle as a visual reminder. Set daily hydration goals and track progress with a simple checklist or app to stay consistent.

6. Prioritize Sleep

• Why It Matters: Poor sleep can negatively impact gut health and the balance of gut bacteria[^6].

• Challenge: Stress and demanding schedules often interfere with consistent, restful sleep.

• Solution: Create a sleep routine by winding down at a consistent time each evening. Limit exposure to screens and engage in relaxing activities like reading or meditation.

 Below I’m going to share a few more notes that I took.

My takeaways?

I’ve struggled with gut health issues since I nearly died in India. So I’m always trying to stay ahead of regressing.

Some points that jumped out to me were:

Chew More - like a lot more. Chew like 30-40 times per bite to maximize absorption.

More Sprouts - They are a probiotic powerhouse that you don’t have to buy and that are so much better for you than any other food on earth.

Less Stress - My brain doesn’t stop. I’m chewing on ideas if I wake up in the middle of the night. So I got some good strong advice to do more things that mitigate stress and cortisol. Here are a few - be more consistent to start and end the day with a combination of breathwork and prayer. Another was to find ways to express love and gratitude more often as they are cortisol’s worst enemy. Lastly to do my best to breathe through my nose as much as possible even during strenuous exercise to keep the body in a parasympathetic state.

Takeaways: How to Make it Happen

• “These changes sound time-consuming.”

• Response: Start small. Introduce one new habit at a time to avoid feeling overwhelmed. Incorporating even a few of these changes gradually can yield significant benefits over time.

• “I’m worried about taste and preference.”

• Response: Experiment with recipes that integrate gut-friendly foods in subtle ways. Adding a spoonful of sauerkraut to a salad or trying a yogurt-based dressing can ease the transition.

• “I travel frequently, which disrupts my routine.”

• Response: Focus on simple, portable solutions like fiber-rich snack bars and probiotic supplements. Staying hydrated and getting adequate sleep are two practices that travel well.

By applying these practical, evidence-based strategies, you can take meaningful steps toward optimizing your gut health and, ultimately, improving your overall wellness.

I’d love to hear your thoughts on gut health -anyone tips or tricks you’ve found? 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[^1]: Moszak, M., et al. (2023). “The influence of diet on gut microbiota and its effects on human health.” Nutrients.

[^2]: Slavin, J. (2023). “Dietary fiber and gut health: A review.” Journal of Nutrition and Metabolism.

[^3]: Marco, M.L., et al. (2023). “Impact of fermented foods on gut microbiota composition.” Frontiers in Microbiology.

[^4]: Agus, A., et al. (2022). “Gut microbiota and dietary patterns: The impact of processed foods.” Microbial Health Review.

[^5]: Riebl, S.K., et al. (2023). “Hydration and digestive health: A comprehensive analysis.” Digestive Health Journal.

[^6]: Benedict, C., et al. (2022). “Sleep and gut health: An overlooked connection.” Sleep Medicine Reviews.