To say that your gut is important would be an understatement! Having healthy intestines is one of the major foundations for good health. Your gut helps your body to digest the food that you eat, to absorb nutrients, and to use them as fuel and maintenance.
The medical world is conducting more research on the gut’s amazing complexity and significance to our general health. It is thought that an imbalance in the gut flora is the root cause of 80% of ailments, establishing its importance to our body’s well-being.
With that, here are 9 Simple Steps to a Healthy Gut!
Table of Contents
Eat More Fibre.
Fibre is a component found in plants that lowers the risk of metabolic diseases. It does this by encouraging the diversity and growth of good bacteria in the gut, as research claims. Consuming adequate fibre helps the body to eliminate waste more easily by preventing or treating constipation.
It’s critical to know that there are numerous varieties of fibre. While some of them are useless, others have significant health advantages.
Naturally good for the gut is the fibre found in sweet potatoes, spinach, beets, carrots, and fennel. Along with fruits and vegetables, whole grains are a great source of fibre.
Take a Probiotic Supplement.
Probiotic supplements are becoming more appreciated, as the significance of gut health becomes more known. These supplements are not a cure-all for gut health, but there’s evidence that they help improve the microbiota of the gut.
The fact that probiotics are a natural supplement and not a prescription medication must be understood. Each person’s microbiome is unique; therefore, a probiotic supplement that benefits one individual does not mean that it will benefit another.
The amount of time it takes for the good bacteria to reach your gut can be shortened by taking probiotics at least 30 minutes before a meal.
Exercise helps cause changes that support the growth and conversion of gut bacteria. Many things happen when we exercise. Many researchers think that these changes are perfect for the bacteria in our microbiomes to multiply. Although, the precise mechanisms are still not known.
Regular exercise can maintain a healthy stomach. Additional study points to a possible link between a healthier gut and better performance.
Crunches or sit-ups are among the greatest exercises for a healthy digestive system. Your core and your abdominal muscles support healthy bowel movements and strong intestines. They also help prevent stomach issues like gas or bloating.
Take a Prebiotic Supplement.
Prebiotics provide the good bacteria in your gut what they need to thrive. Prebiotics are naturally present in most high-fibre meals. These carbohydrates are indigestible by your body. Prebiotics serve as food to support development of beneficial bacteria. It can also improve the bioavailability of minerals, ease common digestive problems like bloating and constipation, and even encourage satiety and weight loss.
According to some experts, you should consume at least 5 grams of prebiotics each day. Too much can cause bloating or gas. Start out slowly so that your stomach can adjust.
Avoid Sweetened Foods And Drinks.
The gut can be considered “balanced” when the good bacteria are thriving. When the gut is “unbalanced”, there are more bad bacteria than there should be. The good bacteria in the human stomach can be eliminated by a diet that is high in added sugar.
Unhealthy amounts of unprocessed sugar, particularly high-fructose corn syrup, may cause inflammation to the gut. The irritation from the inflammation can harm the gut’s protective mucus layer and reduce the population of good bacteria. Studies have shown that the changes to the microbial life of our gut may also be brought about by diet-induced obesity.
Eat Less Junk Food.
The fact that junk food is unhealthy is hardly breaking news. But the fact that our gut microorganisms are rapidly and severely destroyed by it raises serious concerns. Keep in mind that while occasional consumption of junk food is acceptable, it shouldn’t account for more than 10% of your daily caloric intake.
Overindulging in fast food and other unhealthy meals can damage your gut microbiota. This may be a small muffin or a few chocolate squares as a quick snack throughout the day. A possible example of this is eating no more than two fast-food meals per week. The risk of obesity and chronic diseases like diabetes or cancer may rise with regular junk food consumption.
We are unlikely to stop people from eating fast food. But if we also eat things that our microbes enjoy, including probiotics, root vegetables, and high-fibre meals, the damaging impacts on our microorganisms and our long-term health may decrease.
When you eat less junk food, you will feel more energetic, focused, in a better mood, in control of your weight, and even sleep better. You’ll be more inspired to continue making healthier food choices in the future if you feel better right away.
Looking for healthier and delicious meal alternatives? Check out these Recipe eBooks
Cut Down on Lectins.
The majority of plant-based meals contain lectins, which are proteins that bind to carbohydrate molecules. Lectins come in a wide variety and are generally considered to be harmless. Toxic or anti-nutritional lectins, on the other hand, are those that prevent nutrients from being absorbed.
Lectins in their natural condition might obstruct the digestion process. As a result, they may interfere with the renewal of cells that guard the gut’s lining. This makes it easier for germs and poisons to enter the bloodstream.
By simply refraining from eating raw lectin-rich foods will significantly minimise the amount of lectins in your meals.
Eat More Cultured Foods.
Humans have consumed cultured or fermented foods for approximately ten thousand years, and there is a wide variety of them today. Eating fermented foods not only improves food preservation but also increases good bacteria in your stomach.
Fermented foods improve gut diversity and reduce inflammation. Consuming kombucha tea and eating a diet high in fermented foods like yoghourt, kimchi, and fermented vegetables may help lower the inflammation linked to chronic diseases including type 2 diabetes, rheumatoid arthritis, and chronic stress. It is found that people who consumed more fermented foods also had more diverse microbiomes and less activated immune cells.
Try the low-FODMAP Diet.
The majority of FODMAPs are prebiotics, which means they promote the development of good gut bacteria. Symptoms such as gas, bloating, stomach pain, diarrhoea, and constipation have been strongly linked. This may help reduce inflammation in other places, such as joints, and has a relaxing impact on the digestive system.
A three-step elimination diet called low FODMAP begins with a food ban. You can then gradually reintroduce them to determine which ones are problematic. Once you know which meals trigger your symptoms, you can then limit or avoid them while still taking pleasure in all the other foods without concern.
A Healthy gut can Make a big Difference in your Health and Well-Being!
Our bodies’ health and well-being are greatly influenced by the condition of the gut, as it is an important component of the body’s immunological system.
It is said that our body is a temple, and you would not want to sully it. The microbiome, collective term for all organisms which live inside us, are a crucial part of our stomach. Keeping a proper diet and exercise helps in maintaining the balance of the microbiome, ultimately allowing us a more fulfilling life.
Jess Wilson is a Functional Nutritionist and a trained Microbiome/Gut Health and Hormone Practitioner, on a mission to help people worldwide restore their health. She specializes in helping busy professionals, mums, and individuals get their joy and energy back and loves using her holistic methods as a health and wellness coach.