Overview
We can’t deny the existence of a number of bizarre health fads, and “gut health” is one of the most popular ones. But rather than being driven by consumer trends or blogger endorsements, the increase in “gut health” Google searches was brought on by mounting evidence that the gut is one of the major determinants of our general health.
Signs and Symptoms of Unhealthy Gut Health
Bad bacteria can flourish when your body doesn’t have enough of the good kind. Unbalanced gut bacteria can manifest as any of the following symptoms:
● Thyroid conditions, rheumatoid arthritis, and type 1 diabetes are examples of autoimmune conditions
● issues with the digestive system, such as heartburn, bloating, diarrhea, constipation, or irritable bowel syndrome
● trouble sleeping
● Asthma and skin rashes
● Appetite for sugar
● Experiencing mysterious drowsiness or fatigue
● Undiagnosed mood disorders, such as depression or anxiety
● unjustified weight gain or loss
When I hear someone describe these symptoms, I’ll enquire about their diet and the standard of the foods they’re consuming. If no other medical condition is to blame, their symptoms might be caused by a weakened digestive system.
Why does gut health matter
Your body can utilize all the nutrients from the food you eat when your stomach is healthy because it absorbs the nutrients. Nutrients may not be absorbed effectively and may even cause inflammation when the gut is unhealthy, such as when there is an excess of nasty bacteria or a leaky gut lining (a contentious health condition that some healthcare practitioners believe exists and some do not).
A healthy gut means your gastrointestinal system has a decent balance of bacteria, or microbes. These microorganisms benefit the body by:
● Consume food to get energy.
● Remove toxins
● Battle dangerous bacteria and viruses
● Create the mood-enhancing brain chemical serotonin
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10 Ways to Improve Gut Health
The “gut microbiome” or “gut flora” is another name for the trillions of bacteria, yeasts, and viruses that make up our bodies.
A lot of microbes are advantageous to human health, and some are even necessary. It may be dangerous to spread others, especially if they are widespread.
Here are 10 methods to strengthen the gut and improve general health, all of which have scientific backing.
1. Add fermented foods to your diet
Naturally fermented foods contain probiotics that may improve the microbiome, or the trillions of bacteria that inhabit the digestive tract. This week, try including fermented foods like pickles, kefir, kimchi, miso, kombucha, sauerkraut, and tempeh in your diet.
Making gut health a regular practice is as simple as adding kimchi or miso to your stir-fry or drinking kefir as an afternoon snack.
2. Eat lots of vegetables, legumes, beans, and fruit
The best sources of nutrients for a healthy microbiome are fruits and vegetables. They contain significant amounts of indigestible fiber. But some bacteria in your gut can break down fiber, which promotes the growth of those bacteria.
High levels of fiber are also present in beans and other legumes. Raspberries are one example of a food high in fiber that is beneficial to your gut flora.
● chickpeas
● lentils
● beans
● artichokes
● green peas
● broccoli
● whole grains
● bananas
● Apples
A fruit and vegetable-rich diet was found to inhibit the growth of some disease-causing bacteria, according to one study. Other foods that have been shown to increase Bifidobacteria in people include apples, artichokes, blueberries, almonds, and pistachios. Since they can lessen the risk of intestinal inflammation and improve gut health, bifidobacteria are regarded as helpful bacteria.
3. Consider a Supplement
As awareness of the significance of gut health continues to grow, probiotic supplements have grown in popularity. Probiotic supplements aren’t a cure-all for gut health, but there is some evidence that, under certain circumstances, they can improve the microbiota and restore gut health.
If you are given an antibiotic by your doctor, they might also recommend a probiotic supplement. There is evidence that this can help prevent diarrhea caused by antibiotics.
Consult your doctor if you’re considering taking a probiotic supplement. While there is evidence that these supplements have historically been used safely, particularly by healthy individuals, those with weakened immune systems are more at risk of adverse effects.
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4. Exercise Often
The human body’s microbiome is just one of the many organ systems for which movement is medicine. Exercise encourages an increase in the diversity of good bacteria in the gut, according to studies done on both animals and humans.
While many studies highlight the beneficial effects exercise and diet can have when combined to improve gut health, a 2019 review specifically stated that exercise has the potential to change the makeup and functionality of the gut bacteria independently of diet.
Longer workouts and intense aerobic exercise, in particular, were found to have the greatest effects on the diversity and functionality of gut bacteria as they relate to overall health. They also found that those who are lean are more likely than those who are overweight or obese to benefit from exercise for their digestive systems.
5. Avoid taking antibiotics unnecessarily
Even though using antibiotics to treat bacterial infections is frequently necessary, overusing them poses serious risks to the public’s health because it can result in the development of antibiotic resistance.
Antibiotics also harm the immune system and gut flora; in fact, some studies show that even six months after antibiotic use, the gut still lacks a variety of good bacteria.
Around 30% of antibiotic prescriptions in the US are unnecessary, according to the Centers for Disease Control and Prevention (CDC). The CDC advises patients to consult their doctor before using antibiotics and to explore other treatment options.
6. Reduce smoking and alcohol consumption
Numerous blogs and articles discuss how to reduce this, but in this article, we’d like to shed some light on the harm it causes to your digestive system.
The anti-inflammatory bacteria in your intestines are depleted by drinking and smoking, which can result in chronic intestinal damage or gastric cancer. Long-term harm will result from this, and the process of improving gut health will be hampered.
7. Reduce your intake of added sugar in general or artificial sweeteners specifically
Sugar may both encourage the growth of harmful bacteria and inhibit the growth of beneficial bacteria. In other words, if you’re eating too much sugar, it won’t matter if you eat all the sauerkraut and tempeh you want.
Start slowly if giving up sugar feels overwhelming. Take your coffee without sugar, and for breakfast, opt for eggs or avocado toast rather than something sweet (sorry, pancakes—we’re breaking up).
8. Swap your cleaning products
Nowadays, there is a lot of talk about being “clean,” and yes, this includes the cleaning supplies we use. Your choice of counter spray or bathroom cleaner can have an impact on your digestive system in addition to the environment.
Using antibacterial and antimicrobial cleaning products may have a negative impact on the gut microbiota, according to a recent study.
However, since the study was conducted on zebrafish, much more research is required to determine whether this is the case. Remove any antibacterial soaps or detergents from your home and replace them with hygienic alternatives (or just soap and water).
9. Stay Hydrated
Do you know that drinking enough water can help your digestive system? Both the balance of good bacteria in the gut and the lining of the intestines are improved by water.
Drinking enough water can help you flush out toxins and improve digestion, which will make both your insides and outsides as happy as can be. To ensure that you are properly hydrated throughout the day, try to consume at least 8 cups of water.
10. Add prebiotics to your meals
You’re already concentrating on fiber to keep things moving along, but prebiotics are a particular type of fiber that serves as food for the probiotics in your microbiome (it’s confusing, but they sound alike for a reason).
For a healthy gut, you need both prebiotics and probiotics. Try adding a scoop of inulin powder to your coffee or smoothie, and eat plenty of naturally prebiotic foods like bananas, asparagus, and garlic.