Wondering how to improve gut health? This article can help!
Your gut includes your stomach, intestines, and colon. It is the machinery behind breaking down all the food and liquid you consume into chemical components such as carbohydrates, proteins, and fats. They are then absorbed by the body as nutrients and used for cell building or repair and energy.
And like any complicated system, the gut sometimes needs repairing or fixing. While an unhealthy gut is often linked to genetics, it might be also caused due to a medical condition or due to one's eating habits. Yes, you read that right: the foods we eat and how we eat can also throw our gut health off track.
Now that we know that gut health plays a huge role in your overall well-being. Let's discuss the 10 effective tips on how to improve gut health.
One of the first steps to restore gut health is practicing mindful eating. Slow down, savor each bite, and chew your food thoroughly. It can help improve digestion by breaking down food into smaller, more manageable pieces for your stomach and enzymes to work on.
When you eat in a hurry, your digestive system has to work overtime, often leading to bloating or discomfort. Mindful eating helps prevent overeating and promotes efficient digestion.
Some foods are harder to digest than others. Some familiar troublemakers include fatty and fried foods, spicy dishes, and heavy meats. Identifying these culprits, limiting their consumption, and including foods and drinks good for digestion is important.
Fiber-rich foods are your best friends. These are popularly known as gut-healthy foods. Fiber adds bulk to the stool and allows it to pass easily, preventing constipation. Some sources of fiber include fruit, whole grains, vegetables, and legumes. Eating whole-grain bread and snacking on fresh fruits and veggies throughout the day can also help.
Water helps break down food and move it through your digestive tract. Proper hydration minimizes the chances of constipation and lets the digestive system function optimally. Drink at least eight to ten glasses of water a day and limit your consumption of caffeine and alcohol.
Probiotics are friendly bacteria that support your gut system. Some examples of probiotic-rich foods that you can add to your diet include yogurt, kefir, and sauerkraut. They help balance your gut microbiome and promote a healthy digestive environment.
If your diet does not contain adequate probiotics, you can also supplement your meals with probiotic supplements. However, before buying any dietary supplements, consult your doctor to ensure they are safe for you.
Prebiotics fuel your gut microbiome. These are non-digestible fibers that feed the beneficial bacteria in your gut. Gut-healing foods like garlic, onions, and bananas are rich sources of prebiotics. Adding them to your regular diet improves gut health. Prebiotics also come in capsules to supplement your diet.
Regular exercising keeps your body fit but also helps with gut health. Spend at least 30 minutes every day on moderate exercise. Physical activity promotes food to move through your system efficiently.
When your mind is at ease, your gut is too. Stress can wreak havoc on your over all health but especially on your gut. Invest some quality time with yourself. Do yoga or deep breathing to keep your gut in check.
Many people associate portion control with weight loss alone. However, managing portion size also helps with fixing gut health. Overeating can burden your digestive system.
Portion control ensures your gut is not overwhelmed. Use smaller plates, listen to your body's hunger cues, and savor every bite.
Above all, the most important tip is to listen to your body. Notice how different foods make you feel and plan your diet accordingly. We all have unique gastrointestinal systems, so what worked for one person may not work for another.
Remember, a happy gut means a healthier you. Follow these tips on how to improve gut health and experience the positive changes it can bring to your life. Here's to a thriving gut system and overall well-being!
If your gut or digestive health concerns persist or are accompanied by our symptoms, consult your doctor immediately.
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Shweta Chaubey, has been a Health Products For You contributor since 2021. An advocate-turned-writer, her desire to create meaningful and positive content has brought her to HPFY and what better than writing ...
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