Over the past years, gut health has been considered one of the most crucial subjects in the sphere of well-being. With concepts such as “gut-brain axis” and “microbiome” used, gut health is far beyond the trends; it is an important part of a healthy way of living. But how do you really keep your gut at its best?
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares tips on gut health improvement.
Understanding Gut Health
Inside our gut lies a collection of bacteria’s and microbes, collectively known as the gut microbiome. These microscopic elements carry out a varitey of activities, including food breakdown and nutrient absorption besides fortifying our immune system. A broad and diverse collection of gut bacteria promises a whole host of other benefits, better digestion, improved immune response, and even better mental health.
Essential Tips for a Healthy Gut
A healthy gut lays a strong foundation for good overall health. Here are eight tips for maintain a good and healthy gut that include the best foods for gut health and digestion.
1. Eat Diverse Foods
The more varied your diet, the more varied your microbiome is going to be. Consume diverse fruits, vegetables, whole grains, and legumes in your diet. Such foods are rich in fiber, and fiber acts as prebiotics: food for good bacteria inhabiting your gut.
Significance: Diverse types of fiber rich foods to a diverse range of bacterial species, helps maintain diverse microbiome in our system that is linked with lower risk for chronic diseases and better overall health.
Tips:
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One must include berries, apples, broccoli, spinach, and sweet potatoes
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Whole Grains like quinoa, brown rice, oats, and whole wheat
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Legumes like lentils, chickpeas, black beans, and peas
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One may even consult a nutritionist for tailor made diet that can enhance the gut health.
2. Include Fermented Foods:
Fermented foods are extremely healthy for our gut. When we include fermented foods in our diet, like kefir, sauerkraut, kimchi, and kombucha, it helps in maintaining good gut balance. It improves digestion, enhances nutrient absorption, strengthens the immune system, reduces inflammation, and improves mental health.
Significance: Probiotics help repopulate and increase species diversity in the gastrointestinal tract after illness or antibiotic treatment. They also aid digestion and absorption.
Tips:
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Dairy fermented Products like yogurt and kefir
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Vegetable fermented foods like kimchi and pickles
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Beverages like kombucha and kvass
3. Stay Hydrated
Water is required in all parts of your body to enable smooth operation of every system, including the digestive system. Adequate hydration is necessary to maintain the mucosal lining in your intestines and promote the growth and development of beneficial bacteria in your gut.
Significance: Appropriate hydration aids in the breakdown of food and absorption of nutrients, prevents constipation, and keeps the right gut environment in check.
Tips:
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One must consume at least 8 to 10 cups of water daily.
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Eat high-water foods, such as cucumbers, watermelon, and oranges.
4. Limit Sugar and Artificial Sweeteners
Consuming high amounts of sugar and artificial sweeteners may disrupt our gut-bacterial balance and result in the overgrowth of bad bacteria. Consuming fewer sugary snacks and beverages helps maintain good gut health. One must replace food with added sugar with natural sweeteners like date extracts, honey or maple syrup in moderation.
Significance: High sugar levels can enhance the growth of pathogenic bacteria and fungi, hence gut dysbiosis. Similarly, although low on calories, artificial sweeteners may also negatively influence gut bacteria.
Tips:
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One must avoid sugary snacks, arreated sodas, and desserts.
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Reading food labels on products before buying can help identify hidden added sugars in processed food.
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Consume limited amounts of natural sweetener additives.
5. Manage stress
Chronic stress affects the gut negatively. Things like doing yoga, mindfulness, meditation, and regular physical activity can help individuals reduce stress and support gut health. Exercise for gut health is considered the best way to have good gut health
Significance: Stress generally alters the gut microbiome and improves gut permeability, causing disorders such as IBS. Control of stressors maintains a balanced gut environment.
Tips:
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Start with breathing exercises and meditation.
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Regular physical activity: walk, do yoga, or swim.
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Make time for hobbies and activities that bring joy and relaxation on a regular basis.
6. Get Enough Sleep
Poor sleeping habits negatively impact our gut health, and in the same way, gut health can affect the quality of sleep. One must try to get 7-9 hours of quality sleep per night to support proper natural circadian rhythms that control the microbiome found inside the gut.
Significance: Chronic sleep disturbances can upset gut bacteria, which can have a serious impact on the body’s immune responses.
Tips:
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One must have a consistent sleep routine, even on weekends.
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Set up a bedtime routine that includes relaxation activities to prepare your body and mind for sleep.
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Stop using electronic devices and turn off bright lights at least an hour before bedtime.
7. Avoid overuse of Antibiotics
Although antibiotics are necessary to fight bacterial infections, overuse may cause harm to the gut microbiome, specifically through the killing of good bacteria. Use antibiotics if a health professional prescribes them along with probiotics while taking and after completing the course to restore good bacteria.
Significance: Whereas the bad bacteria are killed by the antibiotics, the good get a hit too, thus breaking the balance that might affect the health of the gut as a result. It would be wise to apply them in a manner that can help in maintaining the diversity of the microbiome.
Tips
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Take antibiotics exactly as directed by your healthcare provider.
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Take probiotics via foods or supplement form while on and after taking antibiotics.
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Avoid antibiotics to treat viral infections, such as a cold.
8. Consider a Probiotic Supplement
If you feel that you are unable to restore your gut bacteria balance sufficiently through natural means, take a probiotic product in the form of a supplement. Ask your healthcare provider for advice on what to get.
Significance: Probiotic supplements introduce beneficial bacterial strains that support gut health, especially after disruptions like illness or antibiotic use.
Tips:
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Buy quality probiotic supplements with multiple strains.
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Follow the label regarding the dosage.
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Consult a doctor to determine the best supplements.
The Bottomline
A healthy gut is the basis of good general health. With a wide diversity of nutrition in the daily diet, a high hydration level, low stress, and behavioral health, one can fully support gut health for optimal performance. Remember, small changes can lead to significant improvements in your digestive health and overall well-being.
FAQ on Gut Health
What measures gut health?
Signs of poor gut health may include frequent gastric issues, bloating, constipation, diarrhea, and heartburn.
How can I test my gut health?
One may test gut health by using gut microbiome testing kits for consumers.
How do I reset my gut health?
One must have a balanced diet with gut-friendly food, avoid sugary foods, reduce stress, have good digestion, and exercise regularly.
