Unlocking Peak Performance Through Optimal Gut Health

There's been a buzz about gut health at XIP recently, so let's start the year with some strategies to enhance your gut health and performance that you can start using immediately! 

Gut health plays a crucial role in how well our bodies and minds perform every day. Many people focus on exercise routines, sleep schedules, or mental training to improve their performance, but often overlook the gut’s impact. The gut is not just about digestion; it influences energy levels, immune function, mood, and even cognitive abilities. Understanding how to support gut health can unlock new levels of physical and mental performance.

A vibrant bowl of fermented vegetables and fresh greens supporting gut health

(Before we begin, if you often experience negative GI symptoms, consider keeping a journal to note the symptoms, the time they occur, any significant stressors, and what you've eaten that day and the day before. This might seem tedious, but the patterns can be insightful and beneficial if you need to consult a medical professional.) 

• Master the Basics First! 

When optimizing gut health, think of the strategies as an inverted pyramid. Our foundational nutrition habits form the top of the pyramid, and while simple, consistently applying them is crucial. Once you've mastered these, you can move on! 

• I drink at least 50% of my body weight in water daily. (EX: 75 oz for a 150lb individual)

• At least 80% of my diet consists of whole, minimally processed foods prepared at home. 

• At least 80% of my meals are enjoyed in a relaxed setting without distractions, such as phone scrolling, computer work, or TV. 

• I intentionally move my body every day. (EX: Training session, run, walk, hike, bike, yoga)

• I include at least one serving of fruit and/or vegetables at every meal. 

• I limit my alcohol consumption. 

Once you've checked all these boxes, you can proceed down the inverted pyramid to the next strategy. 

• Consume Meals at Regular Intervals

This involves spacing your meals at somewhat regular times each day and avoiding snacking or grazing in between. This practice supports gut health by allowing the gut's "housekeeping" system to function properly and promote gastric emptying. It also benefits healthy gut bacteria and enhances nutrient absorption. A schedule with 4-5 feeding times often works well for most people. Here’s an example:

6:30AM - Breakfast

10:45AM - Lunch

2:30PM - Big Snack

5:45PM - Dinner 

OR

5:15AM - Pre-training snack

8AM - Breakfast

11:30AM - Lunch

3PM - Snack

6PM - Dinner

On the same level of the pyramid as regular meal consumption is the next strategy.

• Increase and/or Diversify Fiber Intake

A quick overview of fiber types: Soluble fiber is viscous, fermentable, and can lower blood cholesterol. Foods high in soluble fiber include oats, nuts, seeds, peas, psyllium, and citrus fruits. Insoluble fiber doesn’t dissolve in water, helps increase stool volume, and prevents constipation. Foods high in insoluble fiber include apples, pears, broccoli, brussels sprouts, potatoes, leafy greens like kale, avocado, and whole grains. Many of these foods provide both types of fiber. Fiber is vital for gut health as it promotes bacterial fermentation and helps prevent gut conditions like diverticulitis by increasing stool bulk and preventing rapid colon contractions. General recommendations suggest women aim for 30-35 grams of fiber per day, and men aim for 40-45 grams, from a variety of the foods listed, consumed at each meal throughout the day. Track your intake for 5-7 days and adjust as needed. If your starting point is much lower, increase it gradually and expect a few weeks of adjustment! 

After establishing a regular meal schedule and consuming sufficient fiber from diverse sources, you can proceed to the final strategy.

• Consume at least 1-2 Servings of Probiotic Rich Foods Every Day. 

Probiotics help nourish and replenish the beneficial bacteria in our gut and may have systemic anti-inflammatory effects. Dietary sources of probiotics include Kefir, Yogurt (ensure the label states it contains “live and active cultures”), Kimchi, Sauerkraut, Pickles (fermented, not just vinegar-soaked), and tempeh. If experiencing negative gut symptoms, increasing servings to 2-3 per day can be beneficial. 

Remember, you don’t need to implement all these strategies at once. Start with the basics and build from there. Your gut will appreciate it!

Wishing you a happy and healthy start to 2026!

Jackie Iannoni CSCS, PN1