The gut health consists of a complex balance of microorganisms that live within the digestive tract. Bacteria and gut microbes, such as viruses and fungi, play a great role in ensuring you stay fit and healthy. Microbes are essential for immune functionality, digestion, and weight regulation. Therefore, your diet can have a massive impact on your microbes and alter your health.
If you frequently suffer from indigestion, we recommend you consult your doctor and try digestive health supplements, such as Herbion Gastro-intestinal Support Capsules. The all-natural formula treats digestive spasms, stimulates appetite, and improves digestion. These best digestive enzyme supplements also ease flatulence, dyspepsia, vomit, and nausea.
How to Improve Gut Health Naturally?
Whether you suffer from bad digestion or are looking for ways to improve it, this is the place to be. In this article, we will discuss easy ways to promote gut microbes, good health, and digestion.
Effects of Vegetarian Diet on Digestive System
Did you know individuals who indulge in plant-based diets have better gut health than meat-eaters? This is mostly accredited to prebiotic fibre found abundantly in vegetables and fruits. Plant-based diet benefits include rich fibre and high nutrition content, which are essential for beneficial bacteria found within the gut. This, in turn, helps reduce the risk of cardiovascular disease and inflammation.
Moreover, high-fibre also promotes short-chain fatty acids that bolster intestinal functionality and immunity. Therefore, eating a vegetarian diet is excellent for improving gut health as it contributes to microbe diversity.
You can incorporate fruits as salads, juices, or smoothies. Also, try steaming, cooking, or baking vegetables to enjoy a variety of flavour profile.
Effects of Sugar on Gut Bacteria
Did you know eating high-sugar and processed foods can damage your gut microbiome? Marketers often sneak in hidden sugars as a tactic to enhance flavours. However, this can harm consumers’ weight and gut health. Eating too many artificial sweeteners or sugar can lead to an imbalance of gut microbes. Artificial sweeteners can also increase blood glucose levels, affect the gut flora, and reduce good bacteria.
The disturbance of good bacteria can lead to an imbalance that can trigger sugar cravings, making way for unhealthy eating patterns. Refined sugar, such as high-fructose corn syrup increases inflammation within the body, which can be the catalyst for numerous ailments.
Wondering how to reduce sugar cravings and restore gut health? Here are some easy tips to try, be mindful of what you eat, when shopping at the grocery store, take time to read labels, select products with less sugar, and avoid processed foods altogether. Once you cut down sugar from your diet, your cravings will diminish as well. Alternatively, you can curb your sweet cravings with fresh fruits and fruit drinks.
Prebiotic Dietary Fibres
Did you know prebiotic foods help promote beneficial bacteria within the gut? Prebiotics are some of the best foods for gut health. They are a combination of natural sugars and fibres that boost good bacteria within the gut. They work in conjunction with probiotics.
The prebiotic foods list includes vegetables, such as garlic, chicory, onions, asparagus, whole grains, Jerusalem artichoke, savoy cabbage, and leeks. Legumes to add to your diet include lentils, chickpeas, and beans. Eat fruits rich in prebiotic, such as bananas, watermelons, custard apples, and grapefruits. Enjoy more cereal grains, such as oats, barley, and bran.
Probiotics and Fermented Foods
Fermented and probiotic foods are excellent for boosting a healthy gut microbiome, preventing inflammation, and avoiding intestinal issues. However, not all fermented foods are equally beneficial. Foods that are most beneficial for the body are rich in probiotics and fermented through natural processes.
Yoghurt is a rich source of consuming live cultures. However, it is not the only one. You can also increase your intake of live cultures by having Korean pickled vegetables, such as kimchi, sauerkraut, and pickles. Miso, tempeh, and kefir, a yoghurt-like drink, are also great options to consider.
Gut Health and Physical Fitness
One of the best ways to show yourself some self-love is by enjoying your favourite physical activity. Exercising promotes endorphins, which boost positivity and lower stress levels. Exercise also helps the intestine to naturally contract and aid the omission of waste through the body.
Working out consistently helps promote immunity, healthy gut microbes, as well as overall gut health. You can choose any physical activity of your choice, such as yoga, stretching for digestion, strength training, cardiovascular workouts, jogging, running, or even brisk walking.
Stress and Stomach Problems
Stress is one of the leading causes of ruining your health. It can do more damage than most of us realize. Long term effects of stress on the digestive system can lead to hair fall, erectile dysfunction in men, anxiety, and even take a toll on your gut health. Whether you are suffering from environmental stress, such as cold, hot or noisy environment, psychological stress, or sleep deprivation, it can impact your gut health.
It is best to avoid stress; however, sometimes, it is not possible. Therefore, we recommend you practise stress management techniques on the regular. You can choose whichever one you like or try a combination, such as journaling, deep breathing exercises, walking, or meditation. Some other ways include getting a relaxing massage, practising yoga, diffusing essential oils, such as lavender or chamomile oil.
Moreover, working out, spending quality time with your loved ones, playing with a pet, or laughing are all known to reduce stress and depression, which can sometimes be experienced due to high-stress levels. Our final stress reduction tip is to cut down on your caffeine intake. Caffeine can make you feel anxious; therefore, it is best not to drink coffee after midafternoon.
Digestion and Sleep Problems
Getting proper 7 to 8 hours of sleep is one of the best things you can do for yourself. Lack of sleep can lead to a lack of concentration, moodiness, and impaired gut health. Sleep deprivation can harm the gut flora, which can increase your risk of inflammation.
If you have trouble sleeping, try having a bedtime routine, it helps to mentally and physically prepare your mind for sleep. Make sure you dim down the lights and create a peaceful environment where you can sleep comfortably without any interruptions.
Sleeping at the same time daily can help improve your sleep quality and let you doze off more easily. Be sure to avoid strenuous physical activity, caffeine, or snacking a few hours before you hit the bed. Also, skip watching TV or scrolling through your phone, as the blue light on your device can contribute to keeping you awake for hours.