How To Improve Gut Health Naturally? Read To Know!
Published on: 28-Mar-2023
10 min read
Updated on : 02-Nov-2023
How To Improve Gut Health Naturally? Read To Know!
There are trillions of bacteria, viruses, and fungi in our bodies. The term used to describe them all is the microbiome. While some bacteria are associated with illness, others are essential for the health of your immune system, heart, weight, and other body systems. It is essential to have a healthy gut for weight loss and healthy living.
Microorganisms have coexisted with humans for millions of years. During this time, microbes have evolved to play critical roles in the human body. In fact, surviving without gut bacteria would be extremely difficult.
Your gut microbiota has had an impact on your body since birth. As a result, it is vital to take good care of your gut and keep a healthy gut bacteria environment. Let us talk about how you can keep your gut bacteria healthy.
Table Of Contents
1. What Is Gut Health?
2. What Is The Importance Of Gut Health?
3. The Factors Affecting Gut Health
4. How To Improve Gut Health?
5. Dietitian’s Recommendation
6. The Final Say
What Is Gut Health?
The balance of microorganisms in the digestive tract is called gut health. Maintaining gut health and the proper balance of these microorganisms is critical for physical and mental health and immunity, which as a result, protects you from other medical conditions.
A healthy gut system is essential because it is in charge of absorbing nutrients and eliminating waste. A healthy digestive system can help to balance your overall health, including your body, mind, and soul.
What Is The Importance Of Gut Health?
Everything is built on your gut instinct. It aids in the digestion of foods, absorbs nutrients, and fuels and maintains your body. So, if your gut is out of balance and your immune system is not functioning properly, your serotonin and hormone levels will suffer, making it more difficult to stay healthy. Your digestive tract is also where your body eliminates metabolic waste and toxins.
However, if your gut is unhealthy, your body will struggle to eliminate those toxins. If this happens, it can lead to various problems, including chronic fatigue, chronic illnesses, and widespread inflammation. As a result, people suffer from symptoms such as brain fog, diarrhoea, constipation, gas, joint pain, and so on.
The intestine requires a balanced environment for the healthy growth of gut bacteria or microflora. The composition of gut bacteria has a greater impact on intestinal health. Colon requires an ideal pH range of 6.7-6.9 for the healthy cultivation of beneficial gut bacteria.
The Factors Affecting Gut Health
While many factors can contribute to poor gut health, the following are some of the most common:
Stress increases intestinal permeability (leaky gut), tipping the scales in favour of more bad bacteria than good bacteria in the gut.
2. Poor Nutrition
Most people consume processed foods and sugar, which can harm beneficial bacteria in the gut and contribute to or cause inflammation throughout the body.
3. Long-Term Antibiotic And Antacid Use
Long-term usage of antibiotics and antacids reduces B12 levels in the gut, which is necessary for cell production, brain function, and energy production. They also kill the beneficial bacteria in your gut. Although, it is important to note that these medications have a time and place, and it is best to consult your doctor before using them.
How To Improve Gut Health?
Here are some ways to keep improving your gut bacteria for good health:
1. Control Your Stress Levels
Your microbiome affects more than just your intestines; it also affects your brain. This is because your gut microorganisms influence your stress and mood hormone levels. Your microorganisms can detect your level of stress as well.
As a result, the prevalence of important probiotic bacteria such as Lactobacillus may decline. Maintaining adequate levels of beneficial microorganisms can even boost your resistance to adversity. Stress levels can also be controlled by doing yoga.
2. Consume Prebiotic Foods
Probiotics consume prebiotics, which is indigestible carbohydrates. This procedure encourages the growth of beneficial bacteria in the gut. According to research, prebiotics may help probiotics become more resilient to specific environmental conditions such as pH and temperature fluctuations. Asparagus, bananas, whole grains, onions, and garlic are some prebiotic-rich foods that may benefit those looking to improve gut health.
3. Consume Less Sugar
Gut dysbiosis, or an imbalance of gut bacteria, can be caused by eating a lot of sugar or artificial sweeteners. A group of illnesses known as metabolic diseases increase the risk of developing diabetes and heart disease.
According to research, the effects of artificial sweeteners on human gut flora have been shown to have a negative impact on blood glucose levels. Artificial sweeteners, while not technically sugars, may raise blood sugar levels.
4. Get Enough Sleep
Sleep deprivation is frequently associated with poor eating habits, increased drinking, and weight gain. According to research, people who get enough sleep have a more diverse microbiome.
It also shows how detrimental a lack of sleep is to the brain. If your brain is unhappy, your entire body can sense it. Your stomach and brain communicate via nerves and chemicals, and their interactions can influence your mood and sleep patterns.
5. Exercise Regularly
The advantages of working out regularly are numerous. Improved gut health is a significant advantage of exercising daily or regularly. Regular exercise benefits weight loss, maintenance, and heart health. Furthermore, experts believe it may improve intestinal health, aiding in managing obesity. Exercise has the potential to increase the number of species.
6. Stay Hydrated Throughout The Day
Hydration benefits everything from daily cognitive function to energy levels and metabolism. It is also important for gut health because hydration is key to maintaining regularity.
If you are dehydrated, your body will slow down elimination to retrieve more fluid from the stool, resulting in constipation. Plus, if you eat more fibre, you will need to drink more water because fibre requires water to function properly.
7. Smoking Should Be Avoided
Smoking impacts the gut, heart, and lungs. It also significantly raises the risk of cancer. According to a 2018 review of research, smoking alters intestinal flora by increasing the levels of potentially harmful microorganisms while decreasing the levels of beneficial ones.
8. Consume Fermented Foods
Lactobacilli, a type of bacteria beneficial to your health, is abundant in many foods. This process has occurred in foods that have undergone fermentation, in which yeast or bacteria break down the carbohydrates they contain.
Yoghurt, curd, kimchi, kombucha, tempeh, and other fermented foods are commonplace. According to research, people who eat a lot of yoghurts have more lactobacilli in their intestines.
9. Consume A Diverse Diet
Your intestines are home to hundreds of different types of bacteria, each of which serves a specific purpose in maintaining health and meeting various nutritional needs. In general, a diverse microbiome is regarded as advantageous.
This is because more bacterial species may have a greater positive impact on your health. A diet that includes a variety of food types may result in a diverse microbiome.
Including various foods in your daily diet is an excellent way to improve your gut microbiome and overall health. Also, remember to drink plenty of water throughout the day. Water allows the fibre to do its job in your gut properly and keeps your digestive system and the rest of your body running smoothly.
-Dietitian Lavina Chauhan
The Final Say
Your gut bacteria are crucial to many aspects of your health. Numerous studies have shown that a disrupted microbiome can result in various chronic diseases. Eating a variety of fresh, whole foods, primarily from plant sources such as fruits, vegetables, legumes, beans, and whole grains, is the best way to maintain a healthy microbiome.
1. How can I improve my gut health quickly?
Eating a plant-based diet that includes fermented foods and fibre from colourful fruits and vegetables, having healthy sleep habits, and managing stress levels are quick ways to support a healthy gut.
2. How long can it take to return the gut to a healthy state?
It can take up to 6 months if the correct healthy habits are adopted (diet, exercise, sleep and stress management and also supplements if needed). However, it is a lifelong journey because you must continue these habits to maintain a healthy microbiome.
3. What destroys gut health?
Diet and lifestyle factors, including poor sleep quality, alcohol consumption and inactivity, can harm your gut bacteria. Alternately, the best approach to guarantee a healthy gut flora is to have a healthy lifestyle that includes engaging in regular physical activity, maintaining a low-stress level, and eating a wide variety of complete foods.
4. Is coffee good for gut health?
Yes, coffee contains phytochemicals that help promote the growth of good bacteria and keep our gut healthy.
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