Do you take multi-vitamins or any other supplements? Do you ever feel like you are WAY too young to be taking a fistful of pills every day when they're not even medication... and then wonder if those supplements are even doing anything to stave off the need for medication as you get older? I mean, let's be honest- supplements are expensive. But nutritional deficiencies could be MORE expensive in terms of poor chronic health too... so maybe they are helping??? Is it worth it? Is it working? Too many questions... overwhelm sets in... so we throw it in our shopping cart and hope for the best, right?
Even with all of the food we have right at our fingertips, we find ourselves being told that we're still not getting enough to lower our weight, to support our mental capacity for ALL the things we need to do, to reduce signs of aging... all the things. Despite living in a food-rich society, countless individuals still do not meet their essential vitamin and mineral needs. Factors like soil depletion, over-farming, and food processing have significantly diminished the nutritional quality of our foods, resulting in fewer micronutrients reaching our plates.
So, what can we do about it? Many Americans have turned to supplements as a solution to bridge these nutrient gaps. As of 2024, it's estimated that around 75% of the population will rely on various supplements to help meet their nutritional needs. That sounds expensive and uncertain. Now comes the fun part...
You've heard me reference Open Eating... learning to trust that your body is your BEST friend, and working WITH it instead of against it is really what pays off. If you haven't heard this yet... check out my website (yes, plug... because getting away from diets and things that don't work is what I'm all about!) www.formyhealth.org.
I love this... I absolutely love it. Research is FINALLY backing up so much of what I've been teaching (and getting amazing results) for so long.
Research has revealed that our gut... our microbiome not only helps us digest and reset the balance of many of our hormonal pathways, but it also CREATES nutrients that we might not otherwise get from our food. Yep! It creates a multivitamin that is designed exactly for our bodies. No extra fillers, impurities, or unnecessary chemicals (can't say that for most supplements). These tiny bugs in our gut are capable of producing several critical vitamins, including B and K vitamins and even vitamin C. For a long time, scientists have classified these vitamins as “essential” because our bodies do not produce enough to meet our nutritional requirements on their own. Traditionally, we’ve been told to obtain these vitamins through food or supplements.
The exciting part is that we can actually enhance the vitamin production within our microbiome by nurturing the beneficial microbes residing in our gut. Studies have shown that dietary changes—such as intermittent fasting, hydrating, and reducing processed foods—can increase the levels of beneficial bacteria responsible for MAKING vitamins.
By focusing on nourishing your gut with diverse whole foods—rich in fiber, prebiotics, and probiotics—you may be able to optimize your body’s natural ability to produce essential vitamins. You may be able to get to a point where your body fills the gap instead of a $30 bottle of gummies, which may or may not be what your body NEEDS. This means less reliance on supplements and more empowerment from food sources. Who doesn't want that???
Now for the fun part... tips and tricks that ACTUALLY work to support your gut so you can support your VERY OWN internal vitamin factory. Here are some interesting ways to incorporate gut-happy foods into your daily life:
Microbiome-Friendly Smoothies: Start your day with a smoothie packed with ingredients that nourish your gut bacteria. Blend together spinach, banana, yogurt (or a dairy-free alternative), and a spoonful of chia seeds. This combination provides fiber, probiotics, and prebiotics—all the best foods those little bugs in your gut LOVE!!!
Fermented Food Fiesta: Get creative with fermented foods like kimchi or sauerkraut. Use these tasty accompaniments in various dishes—toss them in salads, wrap them up in whole grain tortillas, or enjoy them as a side with grilled proteins. This helps to add more of those GREAT vitamin-making bugs right into your gut.
Gut-Healing Soups: Make a batch of bone broth soup loaded with vegetables and herbs. Bone broth contains collagen and amino acids that can help heal the gut lining while offering essential nutrients. Add beans or lentils for extra fiber that supports beneficial bacteria.
Whole Grain Baking: Experiment with baking using whole grains like spelt or oat flour instead of refined white flour. Whole grains contain more fiber and nutrients that support healthy digestion—plus they taste great! Try making whole grain muffins or pancakes for breakfast.