At Zenwise we’re big on talking about how stress, lifestyle choices, and a diet full of processed foods can seriously mess with your gut health. It turns out that research backs us up on this, especially when we look at what happens to the gut health of people who end up packing up and moving somewhere new. Spoiler alert: it’s not great.

The Gut Microbiome: Your Body’s Tiny Ecosystem

Before we dive into the research, let’s do a quick refresher. Your gut microbiome is home to trillions of microorganisms (mostly bacteria) that are crucial to your health. These little guys help digest your food, support your immune system, and even influence your mood. When your gut microbiome is diverse and balanced, you’re more likely to feel healthy and energetic. But when it’s out of whack, all sorts of health issues can crop up.

What Happens to Immigrants’ Gut Health?

So, what happens when someone moves elsewhere like a new country? According to research, their gut microbiome goes through some significant changes—and not in a good way. Studies have shown that immigrants to the U.S. experience a drastic reduction in the diversity of their gut bacteria. NPR points out that immigrants' gut microbiomes "begin to resemble the less diverse, less healthy microbiomes seen in people living in the United States." This loss of diversity is troubling because a diverse microbiome is a hallmark of good health.

The Culprits: Stress, Sleep, and the American Diet

What’s causing this gut disruption? It’s a mix of factors, all of which are part of the typical American lifestyle. First up is the diet. The American diet is notoriously high in processed foods, sugars, and unhealthy fats. These foods don’t provide the fiber and nutrients that your gut bacteria need to thrive. Instead, they promote the growth of less beneficial bacteria. Newsweek highlights that this shift towards a more Western diet leads to "a loss of bacteria that promote a healthy gut," increasing the risk of obesity and other metabolic conditions.

But it’s not just the diet. Moving to a new country is stressful—no surprise there. As we’ve discussed at Zenwise, stress is a major enemy of gut health. It can alter the gut-brain axis, leading to an imbalance in your gut microbiome. Combine that with the sleep disruption that often comes with the stress of relocating, and you’ve got a recipe for gut health disaster. According to research highlighted in News Medical, these lifestyle changes result in a gut microbiota that is less diverse and less capable of supporting overall health.

Lessons Learned: How to Keep Your Gut Healthy

So, what can we take away from this? The American lifestyle isn’t doing our guts any favors, but that doesn’t mean we’re powerless. Whether you’re an immigrant or just trying to navigate life in the U.S., here are some tips to help you protect your gut health:

1. Prioritize a Fiber-Rich Diet: Your gut bacteria thrive on fiber, so make sure you’re getting plenty of it from fruits, vegetables, whole grains, and legumes. A diverse diet is vital to maintaining a diverse gut microbiome.
2. Cut Back on Processed Foods: We get it—processed foods are convenient and often tasty, but they’re not doing your gut any favors. Limit your processed food intake and focus on whole, nutrient-rich options instead.
3. Manage Stress: Stress is inevitable, but how you manage it can make a big difference in your gut health. Whether it’s through meditation, exercise, or simply taking time for yourself, find ways to keep your stress levels in check.
4. Get Enough Sleep: Sleep is crucial for a healthy gut. Aim for 7-9 hours of quality sleep each night to give your gut the rest it needs to function properly.
5. Stay Active: Regular physical activity can help promote a healthy gut microbiome. It doesn’t have to be intense—find something you enjoy, such as walking, dancing, or yoga, and make it a regular part of your routine.
6. Consider Probiotics: Sometimes, your gut needs a little extra help. Probiotics—found in supplements and fermented foods like yogurt, kefir, and sauerkraut—can help support a healthy gut microbiome, especially if your diet or lifestyle is less than ideal.

Final Thoughts

The research is clear: the typical American lifestyle isn’t doing our guts any favors, and this is especially evident when we look at the gut health of immigrants who move to the U.S. But the good news is that by making simple changes to your diet and lifestyle, you can protect your gut microbiome and support your overall health. Whether you’re new to the U.S. or just trying to live a healthier life, these tips can help you keep your gut—and the rest of your body—happy and healthy.

Do you still have questions about the best digestive health support for your needs? Our Customer Service Team can’t wait to help! We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.

https://www.npr.org/sections/thesalt/2018/11/01/662652885/immigrating-to-the-u-s-get-ready-for-a-new-gut-microbiome-and-maybe-more-pounds

https://www.newsweek.com/moving-us-messes-your-gut-bacteria-1198161

https://www.news-medical.net/news/20181104/Migration-affects-gut-microbiota-which-in-turn-affects-health-find-researchers.aspx