Everyone wants to be in top shape as far as their health is concerned. This has seen many people go out of their way to adopt healthy practices that improve metabolism and boost gut health and overall well-being. Fortunately, there is a lot one can do to ensure they are in excellent health. Keep reading to learn a few tips that can enhance gut health.
1. Consume Probiotics
Many people appreciate the importance of a healthy gut today. Research shows how the gut is linked to digestive processes and overall bodily functioning. As such, the gut must be perfectly healthy as it influences hormones and other bodily processes that impact one’s overall health and well-being.
The gut has numerous microorganisms communicating with the nerves and hormones throughout the body. These microorganisms must be appropriately balanced. An imbalance can create a significant problem which is why one needs to understand how to improve gut health. The goal is to keep these microbiomes healthy, diverse, and functional enough to support proper digestive processes and enhance immunity.
Since the gut can influence hormonal and other brain communications, it is essential to ensure it is at its best. One way of achieving this is to consume variety. A deficiency of specific elements in your diet can cause an imbalance. Incorporating probiotics is one way of boosting gut health. This is a combination of good bacteria or yeast native to your gut environment. Consuming probiotics can help improve the balance of good bacteria in the gut. It is vital to supplement probiotics, especially if you suspect a previous ailment could cause an imbalance.
Probiotics come with numerous benefits. However, choosing the type of probiotic that gets into the targeted destination alive is necessary. Some probiotics can be destroyed along the digestive system, which makes them less valuable.
As proven by studies, one way of ensuring that probiotics stay alive in the gut is to take more prebiotic foods. These allow the good microorganisms to feed on for a while, thus supporting their multiplication and reducing chances for harmful microorganisms to multiply.
Include prebiotic foods in all your diets. Consider eating onions, garlic, oats, pulses, legumes, and seeds, as they support a healthy gut.
2. Include Fermented Foods in your Diet
You have probably heard about foods like Kefir, Sauerkraut, Kimchi, and even the more popular yogurts. Other foods, such as sourdough bread, are also known to enhance the microbiome functioning and may reduce disease-causing microorganisms in the intestines. Fermented foods also promote the growth of positive or beneficial bacteria in the gut, supporting immunity and general well-being.
3. Load up on Fiber Rich Foods
Your doctor or nutritionist may have insisted that you consume more fiber-rich foods, with many insisting on whole foods consumption. This is because such fiber-rich foods supply bacteria that help break down food in the gut area. As such, they help support the population in the gut since the body cannot break down fiber alone.
Furthermore, studies also show that the short-chain fatty acids from the indigestible fiber are essential for immune functions.
Besides that, fiber also functions as a bulking agent crucial for moving indigestible matter through the digestive tract. It also helps in the movement of waste for removal outside the body. It is known to help delay the digestive process because it is tough to break; hence the bacteria lower in the gut have the opportunity to digest and absorb nutrients from the food.
4. Include Exercise in your Daily Routine
Movement is crucial for all living beings. Research has shown that movement/ exercise supports a healthy microbiome. It does this by supporting the diversity of healthy bacteria in the gut. In fact, exercise can alter your gut’s bacterial composition and functionality even without the role played by diet. Aerobics and other high-intensity workouts seem to have the biggest impact on gut bacteria diversity, which is why lean people tend to have better gut health than obese or overweight individuals.
5. Reduce Alcohol Consumption and Manage Stress Levels
Overconsumption of alcohol has negative impacts on gut health. Too much alcohol intake is often linked to gastritis, an irritation caused by an inflamed gut. More often than not, such inflammation leads to ulcers, chronic discomfort, heartburn, and numerous other bacterial infections. Unfortunately, such levels of inflammation are known to alter the microbiota of one’s gut and, in many cases, throw it off balance.
Besides alcohol consumption, one has to be wary of stress. Anyone who has been stressed before knows that it goes beyond mental disturbance. The butterflies and anxiety one deals with when stressed show too well how stress is linked to gut health. Unsurprisingly, health professionals refer to the gut as the second human brain. Usually, people who are often stressed and anxious tend to have higher chances of suffering from IBS. The opposite is also true since IBS patients also tend to struggle with mental issues. Therefore, the link between the brain and the gut is not to be ignored.
The good news is that managing stress and anxiety can help deal with gut issues and vice versa. Find ways to manage stress levels daily, and you will be fine.
There is so much one can do to improve their gut health. Start with the dietary and movement changes, and you will notice a tremendous improvement. You can always incorporate other positive changes as you go along. Note that maintaining your gut’s health should be a priority.