Boost Your Gut Health by Adopting 6 Effortless Approaches
Do you want to improve your gut health? Well, certain food and lifestyle changes may help improve your gut and benefit the immune system, physical and mental health, and your well-being as a whole.
Having a healthy gut means the body has the right balance of microorganisms, including microbes, viruses, yeasts, and bacteria in the digestive system. These microorganisms are sometimes also referred to as the gut microbiome or gut flora. Studies have shown that having microorganisms in the digestive tract may help reduce chances of health concerns like inflammatory bowel disease, psoriatic arthritis, autoimmune diseases, gastrointestinal disorders, and diabetes.
In this article, we will discuss some of the best ways to improve your digestive health along with some foods that are good for the gut.
How to clean your gut? Ways to improve gut health
Consider trying the following six approaches to make your gut healthy and functioning well:
#1 Keep yourself hydrated
One of the best ways to maintain a healthy gut is to stay hydrated. Drinking water is linked to increased bacteria in the digestive tract. Studies have also shown that people who drink plenty of water have a reduction in the type of bacteria that may contribute to gastrointestinal infections.
Keeping the body hydrated is not only beneficial for the gut but benefits overall health and helps prevent certain health conditions as well.
#2 Take probiotics
Consuming natural probiotics or taking supplements can be very helpful in improving gut health. Probiotics are quite popular these days and can be easily found in food stores and medical shops. Studies have shown that probiotics can promote a healthy gut microbiome and prevent gut inflammation too.
#3 Focus on certain foods
Diet and gut are interlinked. To keep the gut healthy, it’s important to add certain foods to your diet. Foods good for gut health mainly include:
High fiber foods
Vegetables – broccoli, brussels sprouts, turnip greens, and asparagus
Legumes – chickpeas, black beans, lentils, and white beans
Nuts – pistachios, chestnuts, and almonds
Whole grains - quinoa, buckwheat, oatmeal, brown rice
Fruits – raspberries, bananas, apples, pears, peaches
Fermented foods are also good for gut health. Some examples of fermented foods include yogurt, kimchi, kefir, kombucha, miso, and sauerkraut.
Collagen boosting foods
Foods rich in collagen not only benefit the gut but are beneficial for health as well. Some good examples of collagen-rich foods include eggs, broccoli, nuts, meat, and citrus fruits.
#4 Avoid sugar and other sweeteners
Consuming a lot of sugar can cause gut dysbiosis and also lead to other health conditions.
Studies have shown that artificial sweeteners too can negatively impact blood glucose level and increase blood sugar in the body. To improve gut health, limit your sugar intake, and instead have a variety of fiber-rich foods.
#5 Reduce stress and anxiety
Managing stress, anxiety, and depression is not only beneficial for mental health, but it has a great impact on the gut too. Studies show that psychological stressors can damage the microorganisms in the digestive tract and may disrupt digestion, leading to gut problems.
Some good stress management techniques to reduce or manage anxiety and stress include deep breathing exercises, yoga, and taking a balanced and nutritious diet.
#6 Sleep is important too
Getting a good night’s sleep is also an incredible way to improve the gut. Quality sleep not only promotes good digestion but also helps improve mood, reduce anxiety, and boost energy. Studies show that irregular sleep can have negative impacts on the gut microbiome, which may increase chances of inflammatory problems.
The health of the gut is important, as it impacts the entire body and contributes to heart health, a well-functioning immune system, brain health, and good digestion. Following the aforementioned approaches is sure to positively affect your gut flora and overall mental and physical health.
However, before making any drastic changes to your food or lifestyle habits, make sure to consult a doctor, especially if you're on any kind of medication.