Gut health: Taking care of your 'second brain'

We often think about digestive health only when something goes wrong, like bloating, constipation, heartburn or an upset stomach. But your gut does much more than digest food. It plays a role in immune function and metabolism and maintains an ongoing conversation with your brain. That connection has earned the gut the nickname "the second brain."

Scientists call the nervous system within the digestive tract the enteric nervous system (ENS). According to Johns Hopkins Medicine, it contains more than 100 million nerve cells lining the gastrointestinal tract. While this "second brain" doesn't think like the brain in your head, it helps control digestion and continuously communicates with the central nervous system. This two-way communication is known as the gut-brain axis.

Your digestive tract is also home to trillions of microorganisms, including bacteria, viruses and fungi, collectively known as the gut microbiome. Research suggests the microbiome communicates with other parts of the body through nerve signals, immune activity, hormones and substances produced by gut microbes. Scientists are also studying connections between the microbiome, mood and cognition, although there is still much to learn about cause and effect.

One of the best ways to support gut health is through nutrition. Harvard researchers recommend emphasizing fiber-rich whole foods to support a healthy microbiome. Fruits, vegetables, beans, whole grains, nuts and seeds provide fiber that helps nourish beneficial gut microbes.

Fermented foods such as yogurt with live cultures, kefir, kimchi and sauerkraut may also contain beneficial microorganisms.

Taking care of your gut doesn't require an expensive supplement, restrictive diet or "gut cleanse." Start with the some of these tips for a healthier gut:

- Eat a variety of plants. Include vegetables, fruits, beans, whole grains, nuts and seeds.

- Increase fiber gradually. Too much too quickly can cause gas and bloating.

- Stay hydrated. Water works with fiber to support normal bowel function.

- Include fermented foods. Yogurt, kefir and fermented vegetables are simple options.

- Exercise regularly. Physical activity supports digestion and overall health.

- Prioritize sleep and manage stress. Communication along the gut-brain axis goes both ways.

- Pay attention to persistent symptoms. Ongoing abdominal pain, blood in the stool, unexplained weight loss or significant changes in bowel habits should be discussed with your health care provider.

Your gut is a complex ecosystem, and your gut and brain are constantly communicating. Supporting that ecosystem through consistent daily habits may be another important way of supporting your overall health.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.