Maintaining good gut health can be challenging. Gut microbiome imbalance can negatively impact sleep, weight and even digestion.
Our daily routine and our diet can impact our gut health, making it important to consume a lot of fibre and probiotics.
Maintaining a healthy weight and having youthful skin is closely related to and dependent on gut health. The energy, happiness, immunity, and beautiful glow will improve gut health.
What is gut health?
The gut comprises the stomach, colon and intestine, which are parts of the gastrointestinal system. It excretes waste during digestion and absorbs nutrients from food.
Gut health is the absence of significant digestive symptoms and healthy gut microbiota.
When the beneficial and harmful bacteria and yeast in the digestive tract are in balance, it signifies good gut health.
Why is gut health important?
Our digestive system digests the food we eat and absorbs nutrients to support body processes.
According to research, every organ in our body is impacted by the microbiome in our stomach.
Processed foods and refined sugars are prevalent in the Western diet. Our food preferences have generated the nutritional disaster of a bad gut.
An unhealthy diet aggravates inflammatory bowel disease, metabolic disorders, digestive system issues, and a host of other health concerns.
According to studies, a balanced diet rich in nutrient-dense whole foods and fibre-rich veggies helps our gut microbiota by containing good bacteria and enhancing gut health.
Symptoms of unhealthy gut
Several factors can influence our gut microbiome. These include,
- High consumption of highly processed foods
- Insufficient sleep
- Inadequate physical activity
- Using antibiotics
- Alcohol and tobacco use.
Certain influenceable factors are the environment, age, or whether we were breastfed or bottle-fed as infants, which have an impact on the gut flora.
Although there isn’t a single test we can perform to determine how well our guts are doing, there are certain risk indicators.
Sleep issues and tiredness
Digestive symptoms, like diarrhoea, bloating, gas, heartburn and constipation.
Anxiety, depression, increased stress.
Increased frequency of infectious diseases, including the common cold.
How to improve gut health through daily habits?
Take probiotics and fibre-rich foods.
According to a study, fibre is a nutrient derived from plants that lower the risk of metabolic diseases by promoting the proliferation of beneficial bacteria in the gut.
The fibre in sweet potatoes, spinach, beets, carrots, and fennel is naturally gut-beneficial. Whole grains are another excellent source of fibre in addition to fruits and vegetables.
Due to the probiotics they contain, fermented foods like yoghurt, kimchi, sauerkraut, and kombucha are known for their gut-healing properties. Yoghurt, in particular, could improve gastrointestinal issues like constipation, inflammatory bowel disease, and diarrhoea.
Daily, moderate physical activity improves digestion and improves the beneficial flora in the stomach. However, there is no need for extremely demanding workouts. A half-hour of vigorous activity each day that includes strength and weight-bearing activity is sufficient.
After years of stress and poor dietary habits, rebuilding a healthy gut environment can take time and patience.
A person is on their way to improved nutrient absorption, better moods, and a happier and more vibrant self by emphasising a gut-healthy lifestyle with continual gut cleansing and a whole foods diet!
Stress greatly impacts gut health. To keep the gut healthy, taking care of mental health is crucial.
The intestinal health, the mental health, and the food we consume are interconnected.
Reduce stress levels by engaging in regular exercise, getting enough rest, interacting with others, learning relaxation techniques, and eating healthy.
Drink sufficient water
Water is one of the best liquids to consume, which is also good for gut health.
Water aids in the digestion of foods so that the body can absorb nutrients. Additionally, water helps soften faeces, which prevents constipation.
Many bacteria in the gut are related to drinking lots of water.
It is essential to drink adequate water for better intestinal health. It can support the balance of healthy bacteria in the stomach, promote regular bowel movements, relieve constipation, boost food digestion, and support the body’s natural detoxification process.
Fluids aid in the passage of food through the body. Lack of hydration can result in slow digestion, constipation and bloating. This may occasionally even result in stomach ulcers or problems with acid reflux.
Refrain from sugar intake
An imbalanced composition of gut microorganisms may result from consuming large amounts of sugar or artificial sweeteners. Sugar-rich diets can contribute to metabolic disorders, including obesity, because they tend to spread the microorganisms that cause these conditions.
The best foods for gut health are those high in dietary fibre that take longer to digest and induce a gradual release of sugar.
Get sufficient sleep
A sound sleep throughout the night enables the production of healthy hormones and neurotransmitters and deep tissue healing.
The body and digestive system can be healed by synchronising with the natural circadian rhythm and falling into a sound sleep routine each night.
Deep, restorative sleep is irreplaceable. Making the bedroom a calm, peaceful place to sleep is an excellent habit to keep up with. One should also try to stick to regular bedtimes and wake-up times.
Reduce gluten intake
Wheat gluten is another so-called dietary villain since gluten digestion can be difficult, even for people without celiac disease.
One option to improve the gut is to consume less bread or switch to sourdough bread, whose dough has already been fermented and pre-digested, making it easier for the body to digest and absorb.
Make sure the seeds in any bread eaten have been sprouted. Raw or unsprouted seeds contain enzyme inhibitors that prevent the body from efficiently digesting foods.
Say no to processed dairy
Dairy products that have been processed and pasteurised can be unhealthy for the digestive system.
Certain people can be lactose intolerant if eating cheese gets them severe gas and bloating. Changing to raw dairy, consuming raw milk, raw kefir, and raw cheeses are some of the greatest ways to stop this.
Raw dairy products are easily digestive and accessible due to the enzymes they contain, which also give them loads of vitamins and nutrients.
Make mealtimes a quiet time
Eating while feeling comfortable is one of the best things we can do to promote healthy gut health.
Make eating conscious by chewing food completely and avoiding difficult or stressful talks.
Spend some time paying attention to and enjoying the flavours, textures, and colours of the cuisine. Try to dine in a calm, relaxing environment and have lunch in an open place, or have dinner with the lights dimmed and relaxing music.
Avoid food that causes sensitivities
Foods that usually taste good and satisfy emotional needs often leave us with symptoms like bloating, fatigue, indigestion, and persistent inflammation. This harm over time may result in chronic and severe illnesses.
Gluten, dairy products, alcohol, and refined and processed sweets are the most typical trigger foods. For example, any complete food, like strawberries or citrus fruits, might cause sensitivities.
Eliminating is the key to a healthy gut, as is figuring out which foods an individual could be sensitive to.
Diversify your meal plate
Eating a variety of foods—vegetables, fruits, whole grains, healthy fats, lean meats and other proteins—from meal to meal is a great way to ensure that an individual gets the nutrients required to thrive. This also makes us get scrumptious, interesting meals that won’t leave us feeling bored with our dinner choices.
This makes the Mediterranean diet an ideal choice for the benefits they have to offer.
We might also rely on simple salad bowls filled with proteins and fibre to consume all those essential nutrients. We may also relish a variety of dishes without taking a lot of time to prepare them.
Add prebiotic fibre to the diet
Prebiotics are substances that the gut’s bacteria and other helpful organisms can consume. Prebiotics help to create improved digestive health, prevent health problems from antibiotic use, and other factors that help maintain a healthy gut.
Prebiotic foods include high-fibre produce such as whole grains, beans, asparagus, bananas, garlic, chicory, onions, and other similar foods. These prebiotic meals must be a part of our diet to improve the health of the digestive system.
Maintaining a healthy weight and having youthful skin are related to and dependent on gut health. Good gut health will improve our energy, happiness, immunity, and beautiful glow. We need to keep our guts in good shape to have a healthy body and mind. There are daily habits that help improve intestinal health and make a positive impact on our lives.
What can I do daily to improve my gut health?
Following a plant-based diet that includes fibre from colourful fruits and vegetables and fermented foods, getting enough sleep, and controlling stress levels are ways to promote a healthy gut. Start small with diet modifications to lead a healthier lifestyle.
What foods damage the gut?
Refined sugar is one of the worst foods for gut health. There are numerous reasons to reduce the intake of refined sugar.
Other foods that are harmful to gut health are
Excessive saturated fat
What are the 3 signs of a healthy gut?
The following are the signs of a healthy gut.
Regular bowel movements
Optimal responses to stress and food.
What are 4 types of food for gut health?
Fermented foods are best for gut health. Yoghurt, sauerkraut, kefir, kimchi, almonds and sourdough are good sources of probiotics, or gut-friendly bacteria, which are good food for gut health.
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