LET’S CHAT GUT HEALTH!

You’re ready to start focusing on your health and how you feel overall, so where do you start? You start with your NUTRITION with an emphasis on gut health! 🌿 Let’s chat a little bit about gut health! First, what does gut health mean and WHY is it sooo important?!

Gut health is incredibly important because the gut, specifically the gastrointestinal (GI) tract, plays a crucial role in several essential bodily functions! The GI tract is responsible for the digestion and absorption of nutrients from the food we eat, and it also houses a complex ecosystem of microorganisms known as the gut microbiota. Here are some key reasons why gut health is so crucial:

1. Nutrient Absorption: The GI tract is where the breakdown of food occurs, and nutrients are absorbed into the bloodstream. Proper gut health ensures efficient absorption of essential vitamins, minerals, and other nutrients that are necessary for overall health and well-being.

2. Immune Function: A significant portion of the body's immune system is located in the gut. The gut-associated lymphoid tissue (GALT) and the gut microbiota play essential roles in supporting immune function, protecting against infections, and promoting tolerance to harmless substances.

3. Gut Microbiota Balance: The gut microbiota is a diverse community of beneficial bacteria, viruses, and fungi that live in the intestines. These microbes play a vital role in various aspects of health, including digestion, metabolism, and protection against harmful pathogens. A balanced gut microbiota is associated with better overall health, while imbalances (dysbiosis) have been linked to various health issues.

4. Digestive Health: A healthy gut helps maintain regular bowel movements and prevents issues like constipation, diarrhea, and irritable bowel syndrome (IBS). It also reduces the risk of developing gastrointestinal disorders and conditions. Aka, bloating and regular bowel movements!

5. Mental Health: The gut-brain axis is a bidirectional communication system between the gut and the brain. Emerging research suggests that the gut microbiota can influence mood, behavior, and cognitive function. A healthy gut is associated with a reduced risk of mental health issues like anxiety and depression! This one is HUUUUGE! ✨

6. Inflammation and Chronic Diseases: Imbalances in the gut microbiota can lead to increased inflammation, which is linked to several chronic diseases, including metabolic disorders, autoimmune conditions, and certain cancers! A healthy gut helps control inflammation and reduces the risk of developing these diseases! 👏🏼

7. Weight Management: The gut microbiota plays a role in regulating metabolism and fat storage. An imbalanced gut microbiota has been associated with obesity and weight gain.

8. Gut Microbiota and Hormones: The gut microbiota has a role in hormone metabolism and regulation. Some gut microbes can influence how hormones are broken down and excreted from the body.

INSANE RIGHT?! Everything starts in the gut!! 👏🏼 To maintain good gut health, it's essential to adopt a balanced and varied diet, rich in fiber and prebiotics to support a diverse gut microbiota. Probiotics (beneficial live bacteria) can also be consumed through fermented foods or supplements to support the gut microbiota. Reducing stress, getting regular exercise, and avoiding unnecessary use of antibiotics are additional strategies to support a healthy gut!

A FEW TIPS TO CRUSH THIS 7 DAY GUT GLOW UP MEAL PLAN:

You will notice some kitchen staples that you may have never heard before! It may take a little bit to fill your fridge/pantry up with these clean staples, but once you do it you won’t have to replace it often!

  1. Invest into a high quality probiotic! Taking a probiotic daily has changed the game for me!!

  2. The goals is get a variety of 30 different plants throughout the week!

  3. Avoid Alcohol. Alcohol destroys the gut microbiome! For these 7 days, just give it a try!

  4. Avoid gluten and dairy! This also really bothers the gut!

  5. Watch your caffeine intake. Shoot of only 100g of caffeine a day!

  6. Look at the menu for the day ahead, there many be things you need to prep in advance!


Below is your 7 day, gut friendly meal plan! I have added a grocery list with the food you need for each meal! I also included a blank template if you want to switch it up and change out foods that you don’t enjoy!

NEXT MONTH, I will be hosting a 4 week gut glow up challenge! This is going to really strip the layers back in your daily nutrition to figure out what foods are triggering to you and how we can can remove them!! If you struggle with bloating, acne, stomach pain, gas, irregular bowel movements, mental fog, dry skin etc- the 4 week gut protocol in September will be for you! If you want more details, let’s connect!

xoxo, Mack!

FILL OUT THE FOLLOWING BELOW TO SNAG YOUR FREE 7 DAY GUT FRIENDLY MEAL PLAN! 👇🏼