Every March, nutrition professionals everywhere (myself included!) come together to celebrate National Nutrition Month®. This tradition began in 1973 as National Nutrition Week and expanded into a month-long celebration by 1980 due to increasing interest in nutrition. Even though the exact theme of this month changes yearly, its core message remains the same—it’s a time to inspire healthier habits, spread nutrition education, and help people make informed food choices that will support their overall health and wellbeing.

In this blog, we’ll be focusing on healthier habits, nutrition education, and informed food choices through the lens of gut health. So grab a kombucha, put on your learning cap, and let’s dig in!

What’s Up With Your Gut?

You’ve likely heard the phrases “your gut” and “your microbiome” before, but do you know what these terms mean? The first step in working on your gut health is knowing and understanding what you’re supporting, so let’s break these down.

The phrase “your gut” is most often used in reference to your intestines, specifically your large intestine aka your colon. Conditions in your stomach and small intestine aren’t very hospitable for gut microbiota, so most of them live in your colon where there’s less oxygen, movement, and acidity.

Your “gut microbiome” is an ecosystem populated by trillions of microscopic organisms, including bacteria. These bacteria play important roles in digestion, immune support, and more! Your gut microbiome is unique to you and is influenced by so many things throughout your lifetime, including how you were delivered at birth, environmental exposures, your diet, in addition to other lifestyle choices.

Nutrition’s Role in Gut Health…

The foods and beverages you consume on a regular basis can play a role in shaping your gut microbiome. One of the most important gut-supporting nutrients is fiber. Fibrous foods like fruits, veggies, whole grains, nuts, and seeds promote healthy digestion, reduce constipation, assist in blood sugar balance, and keep you feeling full.

Not only does fiber keep things in your GI tract moving smoothly, but many fiber containing foods and beverages also act as prebiotics! Prebiotics are compounds that promote the growth and activity of health-promoting bacteria in the gut. Think of them as food that the good bacteria in your microbiome need to survive and thrive!

Did you know that the recommended amount of fiber intake for adults is between 25-30 grams daily? To put this into perspective, a medium sized apple contains about 4 grams of fiber and a can of our bubbly bestie, SunSip, contains 2-3 grams.

Want to Work on Daily Health Habits That Support Your Gut?

That’s what we love to hear! If this is you, consider incorporating several of the following:

Focus on fiber. This may not come as a surprise, but most Americans don’t meet the daily fiber recommendations on a consistent basis. Think about increasing your fiber intake as building the foundation for your healthy gut journey. It’s important to add in more fiber gradually to give your digestive system time to adjust. Staying hydrated is also key in this process, as water helps fiber move smoothly through your digestive tract.

Have fun with fermented foods. In addition to focusing on fiber, explore a variety of fermented foods and drinks. Think: yogurt, kefir, kimchi, sauerkraut, and of course, Health-Ade kombucha! These are all sources of live microorganisms that can add to the microbial diversity in your gut.

Be a mocktail mixologist. Frequent alcohol use can pose numerous health risks, especially when it comes to your gut health. Alcohol consumption can increase inflammation in the digestive tract, irritate your intestinal lining, disrupt the balance of good gut bacteria, and interfere with nutrient absorption. To minimize these issues, work on reducing your alcohol intake by exploring more mocktails. Both Health-Ade Kombucha and SunSip can make great bases for bubbly and refreshing mocktails! You can check out some of our favorite recipes here.

Embrace feel-good movement. As clocks spring forward for daylight savings, spring your body into more feel-good movement. Exercise can increase the number of beneficial bacteria present in your gut, aid in smooth digestion, and boost your overall energy. Keep in mind that movement doesn’t have to be overly intense or time-consuming to be beneficial. In fact, low intensity exercise like walking, pilates, yoga, and swimming are some of the best options to support digestion.

Nutritious and Delicious Gut-Supporting Combos to Try This Month!

Take the time this National Nutrition Month® to nourish your body with choices that excite your tase buds and support the bustling ecosystem that is your microbiome. Here are some snack ideas to get you started. Each has between 5-10 grams of fiber per serving!

• One medium sized apple (skin on) + 2 Tbsp. Nut butter
  
  
• A toasted whole wheat English muffin with a handful of smashed raspberries mixed with honey and 1 Tbsp. Chia seeds to top
  
  
• A slice of whole wheat toast topped with mashed avocado, cherry tomatoes, and a chilled glass of your favorite flavor of Health-Ade Kombucha
  
  
• A bowl of oatmeal topped with sliced banana, a sprinkle of walnuts, and 1 Tbsp. ground flaxseeds
  
  
• 4 cups of popped popcorn and a can of your favorite SunSip
  
  
• A cup of homemade trail mix made with dried apricots, mixed nuts, and dark chocolate chunks
  
  
• Cucumber and carrot sticks paired with hummus and an ounce of whole, roasted almonds

Remember that small and realistic changes to your lifestyle and food choices can have a big impact on your gut health over time. It’s not about what you can do “perfectly,” but what you can do consistently from a place of self-care!

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!