“Take control of your gut!” We’ve heard this phrase over and over again in the wellness world, but what does it actually mean? From supporting your immune system to influencing your mental clarity and mood, your gut plays a pivotal role in your overall health and well-being. So how do we actually “take control” of our gut to reap these incredible benefits we hear so much about?

Let’s break it down.

The Importance of Gut Health and Your Microbiome

At the heart of your gut health lies your microbiome—a complex ecosystem of trillions of bacteria, fungi, and other microorganisms living in your digestive tract. Maintaining a balanced microbiome is crucial for staying healthy.

When your microbiome becomes imbalanced from a poor diet, stress, or antibiotics, you can experience a range of health issues, from digestive discomfort to mood swings and weakened immunity. The brain and the gut are connected, which explains why the state of your gut directly impacts your serotonin and dopamine levels, aka the “feel good” neurotransmitters. 

What are Probiotics & Prebiotics?

To optimize your gut health, you can start by restoring the good bacteria in your gut through probiotics. Probiotics are often called “good” or “friendly” bacteria because they promote healthy digestion by alleviating issues like bloating, diarrhea, and constipation.

While probiotics introduce good bacteria into your gut, prebiotics help them thrive. Think of prebiotics as the fertilizer that nourishes your gut’s ecosystem, allowing good bacteria to grow and maintain a healthy balance.

Adults can also boost your intake of probiotics and prebiotics with high-quality supplements like Juna’s Detox Digestive enzymes, known for their dual action “ 2-n-1” enzyme and probiotic formula. Studies show that regularly consuming enzymes and probiotics, can help reduce digestive discomforts like bloating and gas, improve bowel regularity, and even enhance mood by increasing serotonin production—sign us up!

Wondering how your kiddo can boost their intake of prebiotics and probiotics? It all starts with their diet!

How to Incorporate Gut-Friendly Foods into You and Your Child’s Diet

Taking control of your gut health starts with your diet—you know what they say, “you are what you eat”. You can create a diverse microbiome by ensuring your diet is rich in both probiotics and prebiotics which includes: fermented foods and fiber-rich vegetables. 

Here’s how you can incorporate probiotics, prebiotics, and postbiotics into your daily meals:

• Probiotic-rich foods: Incorporate yogurt with live cultures, kefir, kimchi, miso, and sauerkraut into your diet. These fermented foods naturally contain probiotics that will help replenish the good bacteria in your gut. For kiddos, Little Spoon’s YoGos are an excellent option. Made with whole milk Greek yogurt, YoGos offer 4g of hearty protein per serving, plus probiotics and 0g of added sugar! 
• Prebiotic-rich foods: Focus on eating fiber-rich foods such as garlic, onions, green beans, broccoli, apples and whole grains. These foods provide the necessary fuel for probiotics to thrive. At Little Spoon, your little one can reap all the benefits of their favorite veggies from different Plates like Broccoli Bites or Chicken Super Nuggets. 
• Postbiotic support: Ensure you’re eating a balanced diet that includes both probiotics and prebiotics. This combination will promote the production of beneficial postbiotics like short-chain fatty acids, which are essential for gut health.

Not sure where to start? Juna’s MicrobiomeIQ Test can provide personalized insights into your gut health, helping you identify which bacteria are thriving and which ones need more support. This at-home test provides detailed insights into the state of your microbiome. With these insights, you can tailor your diet and supplement routine to improve your microbiome balance and boost the production of postbiotics.

The Role of Stress and Lifestyle in Gut Health

It’s important to note that your gut health isn’t just influenced by what you eat. Lifestyle factors like stress, sleep, and physical activity all play a role in the balance of your gut microbiome. For kids and parents, sleep is an important component of mental and physical development. Chronic stress, for example, can disrupt your gut-brain synergy, leading to compromised gut health and increased inflammation. By managing stress through mindfulness, meditation, and regular exercise, you can actually help protect your gut. Staying physically active has also been shown to promote microbial diversity and improve gut health. Juna’s Gut Therapy was formulated to boost the gut-brain axis with select amino acids, adaptogens and probiotics known as psychobiotics that nourish, replenish and fortify the gut to help your brain thrive.

Clinical Citations:

1. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209. NCBI
2. Cryan, J. F., O’Riordan, K. J., Cowan, C. S., Sandhu, K. V., Bastiaanssen, T. F., Boehme, M., … & Dinan, T. G. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877-2013. NCBI
3. Sanders, M. E., Merenstein, D. J., Reid, G., Gibson, G. R., & Rastall, R. A. (2019). Probiotics and prebiotics in intestinal health and disease: From biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 16(10), 605-616. NCBI
4. Dinan, T. G., & Cryan, J. F. (2017). Gut instincts: Microbiota as a key regulator of brain development, ageing and neurodegeneration. Journal of Physiology, 595(2), 489-503. NCBI
5. Canfora, E. E., Meex, R. C., Venema, K., & Blaak, E. E. (2019). Gut microbiota in healthy living: Composition and health effects. British Journal of Nutrition, 121(2), 157-172. NCBI

These references support the information regarding the gut-brain axis, probiotics, prebiotics, and the effects of lifestyle on gut health, helping readers dive deeper into the science behind gut wellness.