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The Western diet is often found to be riddled with processed foods, refined sugars, and unhealthy fats that can be linked to many gut-related issues. In particular, Western diet frequently disrupts the gut microbiome. Our gut microbiome consists of trillions of bacteria that play a vital role in digestion, immunity, vitamin production and overall health.

Consuming food that is highly processed and low in fiber, can lead to a lack of beneficial bacteria and an increase in harmful bacteria, throwing off our gut microbiome balance. The imbalance created is known to be dysbiosis–and in many cases can be associated with bloating, constipation, and irritable bowel syndrome (IBS). In the Western diet, excess sugar and unhealthy fats can create inflammation in our digestive system–impairing the natural digestion process, which leads to long-term health impacts.

Restoring Gut Health with Dietary Changes

One way to rejuvenate your gut health is to change what you regularly eat, and add foods to your diet that encourage healthy digestion.

1. Increasing Your Fiber Intake:  Eating fiber helps nourish the good gut bacteria. Eat whole foods that are high in fiber, such as fruits, vegetables, and legumes. 
2. Start Incorporating Probiotics: Eat foods that contain good bacteria–this will replenish the good bacteria in your gut. Some of these foods include: yogurt, kefir, and fermented vegetables.
3. Keep Processed Foods and Sugar To a Minimum: Reducing processed foods and sugary beverages such as sodas and juices will support a healthier microbiome and decrease inflammation.

You can have profound positive effects on your gut health by incorporating more whole foods, reducing processed food intake, and adding fiber and probiotics to your diet. All these will decrease inflammation and benefit digestion.

Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has been practicing medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

Convenience often outshines quality when it comes to food, so growing your own food offers an alternative option that connects you to nature and promotes wellness. Gardening provides numerous health benefits– from physical health improvements to mental health improvements.

1.Nutritional Benefits: There are many Nutritional Benefits to growing your own food–freshly harvested fruits and vegetables are more nutrient-dense compared to their store-bought counterparts. Homegrown produce can allow you to ingest more vitamins, minerals, and antioxidants, which all contribute to a more balanced diet.

2. Physical Activity: Gardening is a great way to be physically active. Digging, planting, weeding, and harvesting are all forms of exercise that can improve strength, flexibility, and cardiovascular health. When you spend time in the garden, you are creating a more active lifestyle, and moving more throughout the day.

3. Mental Health Benefits Gardening is linked to reduced stress and anxiety. Tending to your plants can be meditative, providing a sense of peace and accomplishment. Some studies show that spending more time outdoors and engaging with nature can boost your mood and lower cortisol levels–a stress hormone.

4. Connection to Nature: Creating a garden allows a deeper connection to nature. Developing a deeper relationship with nature allows you to appreciate the environment and encourage a more sustainable life. Connecting with nature has also been connected to better mental clarity, creativity, and life satisfaction.

5. Sustainable Living: When you grow your own food, you do not have to rely on outside sources as much–you become more self-sufficient.By practicing sustainable gardening, you contribute to biodiversity, decrease your carbon footprint, and allow for healthier ecosystems.

6. Community and Social Interaction Gardening can also be a social activity. Whether you join a community garden or give some produce to friends, growing food can spark a connection and build community. Sharing knowledge and experience with others can not only improve your gardening skills, but create meaningful connections.

The journey from garden to table is not only about food, but the balanced living and care that comes with. Growing your own food, nourishing your body and mind, and fostering a deeper connection to nature are all benefits of creating and managing a garden. Whether you have a large yard or a small space, starting a garden is a big step to a more healthy and balanced life.